You'll need a low cable set at ankle height and a handle attachment. All the exercises are unilateral – performed one arm at a time.
- A1 Rear-Delt Flye
- A2 Face-Away Biceps Curl
- A3 Triceps Kickback
Do 2-4 sets, 8-16 reps per exercise, resting 1-2 minutes before repeating the sequence.
You can certainly perform these exercises in any order you'd like. But since both the rear-delt flye and triceps kickback involve holding yourself in the bent-over position, it's best to put the curl between the two to get a break from holding the position for so long.
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It happens every time I write an article or give a workshop. Someone asks me, "So, uh, Dan, do you think I should do it five times a week or should I do it twice a day?" It doesn't matter what "it" is – one arm lifts, Tabata front squats, Olympic lifts–I always get the same perplexing response.
Add accommodating resistance to curls for new growth. Get a band and angle it so it provides maximum resistance at the top of the movement.
Barbell? Yes. Try this for wider shoulders.