Reverse machine flyes

Another method of doing reverse shoulder fly’s is by using the Butterfly machine. The rear deltoid are the primary movers in this exercise along with the rhomboids and mid traps.

10 Reps, 3 Sets

Reverse flyes

The reverse fly is a great way to target the posterior muscles of the upper back, including the rhomboids and the traps muscles.

10 Reps, 3 Sets

Bent Over low-pulley side lateral

The bent over cable lateral raise is a great exercise for targeting your rear deltoids, traps and lower back. The cable machine offers a consistent resistance than a a dumbbell bent over raise.

Upright barbell row

The Upright Barbell Row is an advanced upper body exercise that targets the shoulders and traps.

10 Reps, 3 Sets

Dead lift

Deadlifts are a full-body, compound exercise. You Deadlift by lifting the weight from the floor to your hips. The Deadlift works your whole body including your legs, back, traps, arms and grip .

10 Reps, 3 Sets

Smith machine bent over row

The Smith machine rows are a compound exercise that works the middle back, lats and traps.

10 Reps, 3 Sets

One-arm Long bar row

If you want to achieve the classic V-taper look with a wide back and narrow waist, then T-bar rows is the exercise that can help you. The muscles targeted are middle back, lats, traps, biceps and lower back. It’s a complete compound movement exercise.

10 Reps, 3 Sets

Lying T-bar

The T-bar row is a strength building exercise which targets the muscles of the middle of the back. It is similar in form to barbell bent over rows exercise. It is a compound exercise that involves both your lats, Traps and biceps muscles.

10 Reps, 3 Sets