Load a barbell, stand near, hold with an overhand grip, push hips back, bend knees to reach the bar, keep good posture, draw the bar off the ground, and manage the fall to strengthen lats. Recommended 3 4 sets/6 8 reps.
The posterior chain is engaged and strength and hypertrophy are gained by standing next to a heavy barbell, hinge forward, grab the bar with an overhand grip, pull it to their lower chest and lower it with control.
Begin by holding a single dumbbell, hinge forward until your torso is nearly parallel to the ground, place your other hand on a bench for balance, pull the dumbbell to your ribcage, and return slowly;
Adjust a bench to a 45-degree angle, place your chest on the bench, engage abs and glutes, pull the weights toward your torso, squeeze at the top, and control the descent; recommended 3 sets of 8 to 10 reps.
Sit on the machine with feet on holders, grab the handle, lean forward slightly, pull shoulder blades apart, row the handlebar to just above your belly button, and squeeze shoulder blades together.
Set up in a single-arm plank on a bench, spread legs wide, lift the dumbbell, tighten glutes and obliques, row the weight up, pause, and lower; recommended 3 sets of 10 to 12 reps.
With chest on an incline bench, grasp a loaded EZ curl bar by the plates, lift it, tighten shoulder blades, row the bar up to the bench, and lower; recommended 3 to 4 sets of 8 to 10 reps.
In an athletic stance with wide feet, grab weights in both hands, keep shoulders level, row one weight up while pressing the other into the ground, and repeat on the other side; recommended sets not given.