Gympal

    Back + Shoulders

    Joshua Lamptey
    Joshua Lamptey

    Body Heatmap

    Target Muscles

    Pull Up

    1-1
    LatsUpper Back

    Wide Pull Up

    1-1
    LatsUpper Back

    Dead Hang

    1::1
    LatsForearms

    Lat Pulldown (Cable)

    1-1
    LatsUpper Back

    Lat Pulldown - Close Grip

    1-1
    LatsUpper Back

    Cable Bent Over Row

    1-1
    Upper BackLats

    Shrug (Cable)

    1-1
    Upper Traps

    Rear Delt Reverse Fly (Cable)

    1-1
    Rear DeltsUpper Back

    Upright Row (Cable)

    1-1
    Side DeltsUpper Traps

    Bent Over Row (Band)

    1-1
    Upper BackLats

    Lying Neck Extension

    1-1
    Neck

    Lying Neck Curls

    1-1
    Neck

    Single Arm Lateral Raise (Cable)

    1-1
    Side Delts

    Lateral Raise (Cable)

    1-1
    Side Delts

    Front Raise (Cable)

    1-1
    Front Delts

    Shoulder Press (Dumbbell)

    1-1
    Front DeltsSide DeltsTriceps