الظهر

Exercise 1

Lever Front Pulldown

Equipment: Full Gym, Machine

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Exercise 2

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 3

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 4

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 5

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 6

Seated Row Machine

Equipment: Full Gym, Machine

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Exercise 7

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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Exercise 8

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 12

Close Grip Cable Row

Equipment: Cable, Full Gym

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Exercise 13

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 14

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 15

Cable Bent Over Row

Equipment: Cable, Full Gym

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Exercise 16

Standing Side Bend Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Back Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Cable Seated Pullover

Equipment: Cable, Full Gym

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Exercise 19

Lever Cable Rear Pulldown

Equipment: Full Gym, Machine

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Exercise 20

Shotgun Row

Equipment: Cable, Full Gym

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Exercise 21

Cable Crossover Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 22

Foam Roller Back Stretch

Equipment: Foam Roller, Full Gym

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Exercise 23

Foam Roller Lat Stretch

Equipment: Foam Roller, Full Gym

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Exercise 24

Standing Banded Row

Equipment: Full Gym, Resistance Band

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Exercise 25

Battle Rope

Equipment: Full Gym

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Exercise 26

Seated Back Extension

Equipment: Full Gym, Machine

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Exercise 27

Romanian Deadlift

Equipment: Barbell, Full Gym

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Exercise 28

Weighted Back Extension

Equipment: Full Gym, Machine

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Exercise 29

Seated Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Frog Reverse Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Kneeling Back Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Cat Cow Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 34

Arm Leg Raises

Equipment: Full Gym, NO EQUIPMENT

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Lever Front Pulldown

Barbell Bent Over Row

Cable Straight Arm Pulldown

Dumbbell Row

Reverse Lat-Pulldown

Seated Row Machine

Kneeling High Pulley Row

Across Chest Shoulder Stretch

Shoulder Stretch Behind Back

Standing Reach Up Back rotation Stretch

Incline Reverse Grip Dumbbell Row

Close Grip Cable Row

Rope Straight Arm Pulldown

V-bar Lat Pulldown

Cable Bent Over Row

Standing Side Bend Stretch

Back Pec Stretch

Cable Seated Pullover

Lever Cable Rear Pulldown

Shotgun Row

Cable Crossover Lat Pulldown

Foam Roller Back Stretch

Foam Roller Lat Stretch

Standing Banded Row

Battle Rope

Seated Back Extension

Romanian Deadlift

Weighted Back Extension

Seated Hamstring Stretch

Hyperextension

Frog Reverse Hyperextension

Kneeling Back Rotation

Cat Cow Pose

Arm Leg Raises

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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