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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