Face Pull: Ideal shoulder warm-up, engaging rear delts, rhomboids, and traps; essential before shoulder presses.
Deadlift: Premier total body strength exercise; emphasizes back muscles, especially traps and low back; prioritize form, especially with heavy weights.
Incline Chest-Supported Row: Excellent for traps, lats, and rhomboids; minimizes lower back involvement; beneficial post-deadlifts for targeted muscle engagement.
Bent-Over Row: Effective compound movement for overall back development; strengthens back and legs; go lighter in this workout sequence.
V-Bar Pull Downs: Utilizes a neutral grip for lat width; enhances V-taper; focuses on muscle building; employs various grips for comprehensive muscle engagement.
Pull-Up & Chin-Up: Bodyweight exercises for upper body strength; pull-ups emphasize the back, while chin-ups engage the chest more; use assistance if needed.
Chest-Supported Reverse Flys: Supports rear delt, rhomboid, and trap development; involves the incline bench for rear shoulder health; beneficial for overall upper body workout.