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@blondie977 Close grip supinated with chest puffed out and a nice arch in the low back gives me excellent Lat activation.. this and Dorian rows on a smith machine really have improved my back

@mariajo I would do some regular stance barbell squats first. Then, either front squats or narrow stanced barbell squats to try and hit quads. Then, RDL / Straight leg barbell deadlifts for hamstrings. Finish of with the John Meadows style split squat drop set of death method. Maybe some...