Single Arm Dumbbell Row (4 x 12 (each side) (slow lower))
With a dumbbell or KB - basically a bent over row with one arm at a time.For these you will also do a 1 second pause at the top and slow lower to the bottom.
Bent Over Reverse Dumbbell Fly (4 x 15)
Hinged at the hips - like flapping your wings!Hinge at the hips, bend the knees slightly, keep the belly tight. Allow for a slight bend of the elbow and basically do a motion like you are flapping your wings (SLOWLY though).
Supine Barbell or Ring Rows (3 x Max Set)
3 x Max SetThe more parallel to the ground you are for these - the more difficult they become. We want you getting at least 15 or so each time so set up accordingly.