1. Lat Pulldown

Muscles Worked

• Target - Latissimus Dorsi
• Synergists - Levator Scapulae
• Synergists - Infraspinatus
• Synergists - Teres Minor
• Synergists - Posterior Deltoid
• Synergists - Trapezius
• Synergists - Teres Major
• Synergists - Rhomboids
• Synergists - Biceps Brachii
• Synergists - Brachioradialis
• Synergists - Brachialis
• Dynamic Stabilizers Triceps, Long Head

How To Do:

2. Cable Rear Pulldown

Muscles Worked

• Target - Latissimus Dorsi
• Synergists - Brachialis
• Synergists - Brachioradialis
• Synergists - Biceps Brachii
• Synergists - Teres Major
• Synergists - Pectoralis Major
• Synergists - Levator Scapulae
• Synergists - Rhomboids
• Synergists - Trapezius

How To Do:

3. T-Bar Row

Muscles Worked

• Target - Latissimus Dorsi
• Synergists - Levator Scapulae
• Synergists - Infraspinatus
• Synergists - Teres Minor
• Synergists - Posterior Deltoid
• Synergists - Trapezius
• Synergists - Teres Major
• Synergists - Rhomboids
• Synergists - Brachialis
• Synergists - Pectoralis Major, Sternal
• Synergists - Brachioradialis
• Dynamic Stabilizers - Biceps Brachii
• Dynamic Stabilizers - Triceps, Long Head
• Stabilizers - Erector Spinae
• Stabilizers - Hamstrings
• Stabilizers - Gluteus Maximus
• Stabilizers - Adductor Magnus
• Stabilizers - Quadriceps
• Antagonist Stabilizers - Rectus Abdominis
• Antagonist Stabilizers - Obliques

How To Do:

4. Dumbbell Row

Muscles Worked

• Target- Latissimus Dorsi
• Synergists - Trapezius, Middle
• Synergists - Trapezius, Lower
• Synergists - Rhomboids
• Synergists - Teres Major
• Synergists - Deltoid, Posterior
• Synergists - Infraspinatus
• Synergists - Teres Minor
• Synergists - Brachialis
• Synergists - Brachioradialis
• Synergists - Pectoralis Major, Sternal
• Dynamic Stabilizers - Biceps Brachii
• Dynamic Stabilizers - Triceps, Long Head
• Stabilizers - Triceps

How To Do:

5. Barbell Pullover

Muscles Worked

• Pectoralis Major
• Latissimus Dorsi
• Synergists - Posterior Deltoid
• Synergists - Infraspinatus
• Synergists - Levator Scapulae
• Synergists - Triceps Brachii
• Synergists - Teres Major
• Synergists - Rhomboids
• Synergists - Serratus Anterior

How To Do:

Warm-up