Latissimus Pulldown
3 × 12
sets × reps
One-Arm Dumbbell Row
3 × 10–12 each
sets × reps
Chest-Supported Dumbbell Row
3 × 10–12
sets × reps
Dumbbell Reverse Fly
3 × 12–15
sets × reps
Dumbbell Pullover
3 × 10–12
sets × reps
3
Sets
12–15
Reps
Form cue
Hinge at the hips, light weight. Lead with the elbows and spread wide — no swinging.