Targets: Traps, lats, & biceps Replaces:Seated row, barbell row, etc. Next, we’re going to move onto the inverted row to target our overall back. Most of the emphasis … See more

Targets: Shoulders, triceps Replaces:Shoulder Press Next, we’ll be moving onto something called pike push-ups. These mainly target the shoulders and triceps. Fo… See more

Targets: Lats Replaces:Lat pulldowns, pull-ups Next, it’s time to target the back (primarily the lats). We'll do so with a vertical pulling angle, rather than horizontal, as we did e… See more

Targets: Biceps Replaces:Bicep Curls Now, it’s time for some arms isolation. Go back to your bed sheet or towel setup and lean back with your arms straight. Then, keeping your body s… See more