5 × 8–12 reps – 4210 tempo

• Stand with feet hip-width apart and hold the barbell with an underhand grip, hands shoulder-width.
• Hinge forward at the hips until your torso is about 45° to the floor, keeping back flat.
• Brace your core and let the bar hang at arm’s length just below the knees.
• Row the bar towards your lower ribs, keeping elbows tucked close to the body.
• Lower the bar slowly under control, maintaining posture and tension throughout.

5 × 8–12 reps each side – 4010 tempo

• Attach a rope handle to the high cable and stand facing the machine.
• Hold the rope with arms straight and palms facing in, just above shoulder height.
• Brace your core and keep a slight bend in the knees.
• Pull the rope down in a controlled arc until hands reach your thighs, keeping arms straight.
• Return slowly to the start position without letting shoulders shrug forward.

5 × 8–12 reps – 4210 tempo

• Attach a rope to the high pulley and stand facing the machine.
• Hold the rope with arms straight and palms facing in.
• Keep core braced and chest lifted, with a soft bend in the knees.
• Pull the rope down to the thighs in a controlled arc, arms straight throughout.
• Return slowly to the start, avoiding shoulder shrug or swinging.

5 × 8–12 reps – 4210 tempo

• Sit tall on a bench with feet flat and dumbbells held by your thighs, palms facing in.
• Keep elbows close to your sides and core braced.
• Curl one dumbbell upward, turning the palm to face up as you lift.
• Squeeze the biceps at the top without letting elbows drift forward.
• Lower slowly under control, turning the palm back in as you return.