You'll need a low cable set at ankle height and a handle attachment. All the exercises are unilateral – performed one arm at a time.

• A1  Rear-Delt Flye
• A2  Face-Away Biceps Curl
• A3  Triceps Kickback

Do 2-4 sets, 8-16 reps per exercise, resting 1-2 minutes before repeating the sequence.

You can certainly perform these exercises in any order you'd like. But since both the rear-delt flye and triceps kickback involve holding yourself in the bent-over position, it's best to put the curl between the two to get a break from holding the position for so long.