کمر سرشونه

Exercise 1

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 2

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 3

Unilateral Lat Stretch on the Wall

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Lever Front Pulldown

Equipment: Full Gym, Machine

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Exercise 5

Cable Rear Pulldown

Equipment: Cable

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Exercise 6

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 7

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 8

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 9

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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Exercise 10

Seated Row Machine

Equipment: Full Gym, Machine

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Exercise 11

One Arm Cable Row

Equipment: Cable, Full Gym, Resistance Band

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Exercise 12

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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Exercise 13

Half Kneeling Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 14

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 15

Lying Cable Pullover

Equipment: Cable, Full Gym

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Exercise 16

Cable One Arm Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 17

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 18

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 19

Incline Cable Row

Equipment: Cable, Full Gym

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Exercise 20

Kneeling Single Arm High Pulley Row

Equipment: Cable, Full Gym

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Exercise 21

Close Grip Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 22

Seated Cable Rope Row

Equipment: Cable, Full Gym

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Exercise 23

Cable Seated Pullover

Equipment: Cable, Full Gym

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Exercise 24

Ring Inverted Row

Equipment: Full Gym, TRX Suspension

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Exercise 25

Inverted Row

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Lever Cable Rear Pulldown

Equipment: Full Gym, Machine

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Exercise 27

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 28

Lever Shoulder Press

Equipment: Full Gym, Machine

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Exercise 29

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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Barbell Bent Over Row

Barbell Bent Over Row

Unilateral Lat Stretch on the Wall

Lever Front Pulldown

Cable Rear Pulldown

Seated Cable Row

Cable Straight Arm Pulldown

Dumbbell Row

Dumbbell Bent Over Reverse Grip Row

Seated Row Machine

One Arm Cable Row

Kneeling High Pulley Row

Half Kneeling Lat Pulldown

Incline Reverse Grip Dumbbell Row

Lying Cable Pullover

Cable One Arm Lat Pulldown

Rope Straight Arm Pulldown

V-bar Lat Pulldown

Incline Cable Row

Kneeling Single Arm High Pulley Row

Close Grip Lat-Pulldown

Seated Cable Rope Row

Cable Seated Pullover

Ring Inverted Row

Inverted Row

Lever Cable Rear Pulldown

Cable Lateral Raise

Lever Shoulder Press

Dumbbell 4 Way Lateral Raise

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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