This document provides instructions for 10 upper body exercises targeting the back, arms, and chest muscles. It describes proper form and technique for pull ups, lat pulldowns, bent over rows, one arm dumbbell rows, seated cable rows, dips, close grip bench press, lying triceps extensions, triceps push downs, and dumbbell bicep curls. Key points emphasized include maintaining a flat back with a neutral spine, controlling movements through full ranges of motion, and avoiding momentum or compensations from other body parts.

1. Upper Body Exercises Upper Back and Arms

14. Quiz #2 Take out blank sheet of paper and number 1-10