#4. Single-arm dumbbell row
TARGETED MUSCLES: middle back, lats, shoulders
HOW TO: Choose a flat bench and place a dumbbell on each side on the floor. Place your right leg on top of the end of the bench, bend your torso forward until it becomes parallel to the floor and place the right hand on the other end of the bench for better support. Keeping your lower back straight, pick up one dumbbell off the floor with your left hand and hold the weight so that the palm of the hand is facing your torso. As you exhale, pull the resistance straight up to the side of your chest while keeping your torso stationary. When you reach the peak contracted position, squeeze your back muscles hard. As you inhale, lower the resistance down to the starting position and repeat on the other side. Make sure that your upper torso is stationary and only your arms move all throughout the movement.
PRESCRIPTION: Perform 4 sets x 5 reps with 90 seconds of rest between sets.
#5. Machine row
TARGETED MUSCLES: middle back, biceps, lats, shoulders
HOW TO: Go to a low pulley row machine with a V-bar. Sit down on the machine and place your feet on the front platform, keeping your knees slightly bent. With a neutral back, lean over and grab the V-bar handles. Fully extend your arms and pull back until your torso becomes perpendicular to your legs. At this point, your back should be slightly arched and your chest should be sticking out. Maintaining a stationary torso, exhale and pull the handles back towards you until you touch the abs and contract your back muscles. Hold for a second, then inhale and return to the original position.
PRESCRIPTION: Perform 3 sets x 8 reps with 90 seconds of rest between sets.
#6. Barbell shrug
TARGETED MUSCLES: traps, arms, forearms
HOW TO: Stand up straight with feet at shoulder width apart and hold a barbell with a pronated grip and hands slightly wider than shoulder width apart. As you exhale, raise your shoulders up as far as possible and hold the contraction for a second. Inhale then slowly return to the starting position. For this exercise to be fully effective, you have to avoid lifting the barbell by using your biceps. In addition, as long as your shoulders are healthy and optimally flexible, you can also rotate your shoulders them as you go up.
PRESCRIPTION: Perform 4 sets with a 6-6-5-5 rep pattern and 90 seconds of rest between sets.
#7. Landmine twist
TARGETED MUSCLES: abs, glutes, lower back and shoulders
HOW TO: Position a bar into a landmine and load the bar to an adequate weight. From a standing position with a wide stance, grab the bar and raise it from the floor by extending your arms in front of you and maintaining a tight core and take it up to shoulder height. Rotate your trunk and hips and swing the weight all the way down to one side, keeping your arms extended, then swing the weight all the way to the opposite side. Continue alternating sides for the prescribed number of reps.
PRESCRIPTION: Perform 2 sets x 10 reps with 90 seconds of rest between sets.