Back, Traps & Shoulders

Exercise 1

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Upper Back Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

Back Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Standing Side Bend Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Seated Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Lever Front Pulldown

Equipment: Full Gym, Machine

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Exercise 9

Cable Rear Pulldown

Equipment: Cable

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Exercise 10

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 11

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 12

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 13

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 14

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 15

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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Exercise 16

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 17

One Arm Cable Row

Equipment: Cable, Full Gym, Resistance Band

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Exercise 18

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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Exercise 19

Dumbbell Romanian Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 20

Half Kneeling Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 21

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 22

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 23

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Exercise 24

Cable Pullover

Equipment: Cable, Full Gym

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Exercise 25

Cable One Arm Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 26

Close Grip Cable Row

Equipment: Cable, Full Gym

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Exercise 27

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 28

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 29

Incline Cable Row

Equipment: Cable, Full Gym

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Exercise 30

Cable Bent Over Row

Equipment: Cable, Full Gym

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Exercise 31

Kneeling Single Arm High Pulley Row

Equipment: Cable, Full Gym

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Exercise 32

Close Grip Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 33

Seated Cable Rope Row

Equipment: Cable, Full Gym

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Exercise 34

Cable Seated Pullover

Equipment: Cable, Full Gym

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Exercise 35

Shotgun Row

Equipment: Cable, Full Gym

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Exercise 36

Elbow Reverse Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 37

Incline Dumbbell Hammer Row

Equipment: Dumbbells, Full Gym

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Exercise 38

EZ-Bar Bent Arm Pullover

Equipment: Barbell, Full Gym

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Exercise 39

Cable Twisting Standing High Row

Equipment: Cable, Full Gym, Resistance Band

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Exercise 40

Push-Up to Renegade Row

Equipment: Dumbbells, Full Gym

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Exercise 41

Gittleson Shrug

Equipment: Dumbbells, Full Gym

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Exercise 42

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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Exercise 43

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 44

Cable Shrug

Equipment: Cable, Full Gym

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Exercise 45

Dumbbell Incline Shrug

Equipment: Dumbbells, Full Gym

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Exercise 46

Prone Incline Shrug

Equipment: Dumbbells, Full Gym

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Exercise 47

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 48

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 49

Cable Upright Row

Equipment: Cable, Full Gym

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Exercise 50

Face Pull

Equipment: Cable, Full Gym

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Exercise 51

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 52

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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Exercise 53

Incline Dumbbell Reverse Fly

Equipment: Dumbbells, Full Gym

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Exercise 54

Incline Dumbbell Y-Raise

Equipment: Dumbbells, Full Gym

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Exercise 55

Dumbbell Incline T-Raise

Equipment: Dumbbells, Full Gym

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Exercise 56

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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Exercise 58

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 59

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 60

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 61

Standing Reverse Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 62

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 63

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 64

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 65

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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Exercise 66

Lever Shoulder Press

Equipment: Full Gym, Machine

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Exercise 67

Dumbbell Chest Supported Lateral Raises

Equipment: Dumbbells, Full Gym

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Exercise 68

Dumbbell 6 Way Raise

Equipment: Dumbbells

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Exercise 69

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 70

Two Arm Cable Front Raise

Equipment: Cable, Full Gym

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Exercise 71

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 72

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 73

Cable Front Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 74

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 75

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 76

Half Arnold Press

Equipment: Dumbbells, Full Gym

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Exercise 77

Arnold Press

Equipment: Dumbbells, Full Gym

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Exercise 78

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 79

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 80

Bent Arm Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 81

Cable Upright Row

Equipment: Cable, Full Gym

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Exercise 82

Face Pull

Equipment: Cable, Full Gym

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Exercise 83

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 84

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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Exercise 85

Dumbbell Lying One-Arm Rear Lateral Raise

Equipment: Dumbbells, Full Gym

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Dumbbell Lying One-Arm Rear Lateral Raise

Exercise 86

Scott Press

Equipment: Dumbbells, Full Gym

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Exercise 87

Dumbbell W Press

Equipment: Dumbbells, Full Gym

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Exercise 88

Dumbbell One Arm Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 89

Dumbbell Scaption

Equipment: Dumbbells, Full Gym

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Exercise 90

Dumbbell Cuban Press

Equipment: Dumbbells, Full Gym

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Exercise 91

Standing Alternating Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Standing Alternating Dumbbell Shoulder Press

Exercise 92

Cable External Shoulder Rotation

Equipment: Cable, Full Gym

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Exercise 93

Cable Internal Shoulder Rotation

Equipment: Cable, Full Gym

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Exercise 94

Incline Dumbbell Side Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 95

Dumbbell Side Lying Rear Delt Raise

Equipment: Dumbbells, Full Gym

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Exercise 96

Dumbbell Lateral to Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 97

One-Arm Bent Over Cable Lateral Raise

Equipment: Cable, Full Gym

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Exercise 98

Incline Dumbbell Reverse Fly

Equipment: Dumbbells, Full Gym

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Exercise 99

Incline Dumbbell Y-Raise

Equipment: Dumbbells, Full Gym

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Exercise 100

Dumbbell Incline T-Raise

Equipment: Dumbbells, Full Gym

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Exercise 101

Dumbbell Seated Bent Over Rear Delt Row

Equipment: Dumbbells, Full Gym

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Exercise 102

Lying Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 103

Dumbbell Rear Delt Row

Equipment: Dumbbells, Full Gym

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Exercise 104

Half Kneeling Cable External Rotation

Equipment: Cable, Full Gym

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Exercise 105

Seated Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 106

Bench Pike Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 107

Pike Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 108

Lever Shoulder Press (Hammer Grip)

Equipment: Full Gym, Machine

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Exercise 109

Dumbbell Lying Rear Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 110

Side Lying Rear Delt Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 111

Scapula Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 112

One Arm Dumbbell Snatch

Equipment: Dumbbells, Full Gym

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Exercise 113

Band Front Lateral Raise

Equipment: Full Gym, Resistance Band

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Exercise 114

Dumbbell Seated Cuban Press

Equipment: Dumbbells, Full Gym

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Exercise 115

Kneeling Cable Shoulder Press

Equipment: Cable, Full Gym

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Exercise 116

Chest Supported Dumbbell Front Raises

Equipment: Dumbbells, Full Gym

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Exercise 117

Hindu Push-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 118

Dumbbell Windmill

Equipment: Dumbbells, Full Gym

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Exercise 119

Dumbbell Iron Cross

Equipment: Dumbbells, Full Gym

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Exercise 120

Dumbbell Seated Alternate Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 121

Single Arm Upright Row | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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