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.
related posts
The Glute Tri-Set
Charles Poliquin invented this glute tri-set for alpine skiers, but it works great for bodybuilding purposes, too. It's also a good routine if you're an ass model, but there aren't too many of those around.
Tip: The Smart Way to Train Chest at Home
Mechanical drop sets build a ton of muscle. Bonus: They're a great way to increase intensity when you work out at home.
Beyond the Farmer's Walk
If you're not doing these loaded carry exercises, then you're missing out on muscle growth, strength gains, and much more. Check out these 6 variations.
Deadlifting for Strongman
How some of the most powerful, explosive men on the planet train for the king of powerlifting exercises.