Lat Pulldown to Rear
Middle back, Upper Back and side of Upper Arm.

Perform Sets of 10 - 15 Reps
Posture
Back Neutral, Eyes to the horizon and Abs tight
Reverse-grip Pulldown
Upper and Middle back, front of Upper Arm

Perform Sets of 10 - 15 Reps
Posture
Back slightly arched backward, Eyes upward to 45 degrees and Abs tight.
Lat Pulldown to Front
Upper and Middle Back and Side of Upper Arm
Start
with your legs positioned snugly under the knee pads of a pull down
machine. Your feet should be flat on the floor. Grasp the wide bar
firmly with an overhand grip with hands equidistant apart, thumbs
around bar. Your hands should be almost twice your shoulder width
apart. Pull the bar down to the top of your chest, arching your back
slightly bringing your chest up. Focus on keeping your elbows directly
below the bar. Pause briefly with the bar in position right on top of
your collarbone. Slowly raise the bar back to the starting position.
Breath out on the pulling phase and in on the return phase.
Perform one set of 10 - 15 reps
Posture
Handle Pulldown
Upper and lower back, Upper Arm

Perform Sets of 10 - 15 Reps
Posture
Back slightly arched backward, Eyes upward to around 45 degrees and Abs tight
One Arm Dumbbell Row
Upper and Middle Back

Grab a dumbbell. With palm facing inward start to pull dumbbell up keeping your elbow close to your body. Maintain a vertical lower arm throughout the movement. Repeat on other arm. Breath out on the pulling phase and in on the return phase.
Perform Sets of 10 - 15 Reps
Posture
Back flat, Eyes around 40 degrees downward and Abs tight.
Prone Dumbbell Row
Upper and Middle back

Perform Sets of 10 -15 Reps
Posture
Back flat, Eyes around 45 degrees downward and Abs tight.
Barbell Prone Bench Row
Upper and Middle back

Perform Sets of 10 -15 Reps
Posture
Back flat, Eyes around 45 degrees downward and Abs tight.
Bent-Over Dumbbell Row
Areas Worked

Perform Sets of 10 - 15 Reps
Posture
Back Flat, Eyes 45 degrees down and Abs tight.
Bent-Over Barbell Row
Upper and Middle back

Perform Sets of 10 - 15 Reps
Posture
Back Flat, Eyes 45 degrees down and Abs tight.
Close-Grip Pull-up
Upper and lower back, Upper Arm.

Perform Sets of 10 - 15 Reps.
If you can perform this easy in GOOD form then try it with a dumbell attached to you for added resistance.
Posture
Back neutral, Eyes to horizon or slightly higher and Abs tight.
Wide Grip pull-up
Upper and lower back, Upper Arm.

Perform Sets of 10 - 15 Reps
If you can perform this easy in GOOD form then try it with a dumbell attached to you for added resistance.
Posture
Back neutral, Eyes to horizon or slightly higher and Abs tight.
Machine Row
Middle of back and Back of Shoulder

Perform Sets of 10 - 15 Reps
Posture
Back Neutral, Eyes to the horizon and Abs tight.
Low-Pulley Cable Bar Row
Middle of Back and Front of Upper Arm

Perform Sets of 10 - 15 Reps
Posture
Eyes to the horizon and Abs tight.
Low-Pulley Cable handle Row
Middle of Back and Side of Upper Arm

Perform Sets of 10 - 15 Reps
Posture
Eyes to the horizon and Abs tight.