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warm-up: bent arm dumbell pullovers do some warm up sets to stretch upper back and ready lower back (lay on cubes and pull dumbell up and down behind ur back)
on arm dumbell row *use back not arms* kneel on bench with hand down and pull up dumbell with back

use wide grip pull up bar and do random amount of reps
close grips
underhand rip shouldwidth apart and squeeze back
do lateral raises forcused on back
cliffhanger pull ups
     
 
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