Palms facing forward, grasp the bar with hands wider than shoulder-width apart. Let your body hang naturally. Then, pull your head over the bar with effort, then slowly lower yourself back down.
Exercise 2: Single-Arm Dumbbell Row
Grasp a dumbbell with your right hand. Rest your left hand and left knee on a bench. Let your right arm hang straight down. Using your upper back muscles, pull the dumbbell toward your waist.Hold briefly, then slowly lower the dumbbell.
Right hand grips a dumbbell
Exercise 3: Bent-Over Row
Grasp the barbell with palms facing backward, hands slightly wider than shoulder-width apart. Push hips back, lean upper body forward until parallel to the floor, then pull the barbell toward your chest. Hold briefly before lowering.

Exercise 4: Seated Rows
Sit on a bench or floor, grasp the cable from the low pulley, and pull forcefully toward your waist in a rowing motion. Slowly extend your arms back to full extension, feeling the resistance throughout.
Exercise 5: Scapular Retraction
This is a small movement. Grasp the low pulley cable while seated on a bench or floor, arms extended naturally in front at shoulder width. Without bending elbows, retract shoulder blades backward as far as possible. Return to starting position after reaching full range.
Exercise 6: Prone Swiss Ball Crunch
Lie face down on a Swiss ball with feet braced against a wall or hooked over a bench. Lift your chest off the ball and cross your arms over your chest. Lower your torso toward the ball, then lift back up, keeping your body in a straight line. Repeat.
Exercise 7: Close-Grip Cable Row
Grasp the low pulley cable with hands close together, palms facing each other. Pull the cable toward your waist, then fully extend your arms to return to the starting position (sit on a bench or floor before bringing hands together).
Maintain forward gaze during the exercise to help keep your back straight.
Exercise 8: Seated Cable Pull-Down
Sit on a bench and grasp the resistance cable with hands slightly wider than shoulder-width apart. Keep your upper body upright, pull your shoulder blades back, and lower your elbows to pull the cable toward your chest. Then hold the cable and let it retract upward naturally.