4 sets · 8–12 reps
Back width. Dead hang at the bottom, chest to the bar at the top. Log added weight only — leave blank if bodyweight.
4 sets · 8–12 reps
Back width. Full stretch at the top, drive elbows down and back. Avoid leaning too far back.
3 sets · 8–10 reps
Back thickness. Torso around 45°, pull to the lower ribs, controlled lowering.
3 sets · 8–10 reps
Per arm. Bench-supported, full stretch at the bottom, drive the elbow up and back.
3 sets · 10–12 reps
Neutral or close grip. Squeeze shoulder blades hard at the end of each rep. Mid-back + rhomboids.
2 sets · 12–15 reps
Rope to the forehead, elbows high and wide. Posterior shoulder health.
2 sets · 12–15 reps
Light weight, squeeze hard at peak. Lead with the elbows, not the hands.
2 sets · 10–12 reps
EZ bar or dumbbells. Elbows stay fixed and pointed at the ceiling — only the forearms move. Lower to the forehead or just behind the head for a deeper long-head stretch.
3 sets · 12–15 reps
SUPERSET with Walking Lunges — do leg extensions, then immediately into lunges. Rest 60–90 sec after each pair.
3 sets · 10–12 reps
SUPERSET exercise 2. Per leg. Long stride for glute emphasis. Follow immediately after Leg Extensions.
3 sets · 15–20 reps
Seated or standing — full stretch each rep.
3 sets · 15–20 reps
Per side. Add weight (plate or medicine ball) as it gets easy. Keep feet elevated for added difficulty.
3 sets · 20 reps
Pronated (palms-down) grip on a straight bar at the low cable. Curl with the elbows pinned to your sides — the wrist stays locked, so the work lands on the brachioradialis and wrist extensors. Go light; 20 reps should burn by the last third.
💉 Nightly Injection