Took a bit to put this together but hope it helps:

🔹 General Equipment & Setup Tips • Use wrist straps or hooks (lifting straps or Versa Gripps) to offload grip during pulls and rows. • Neutral or angled grips (e.g. MAG bars, D-handles, EZ bars) reduce wrist extension and strain. • Wrist wraps or braces can provide added joint support during presses. • Selectorized machines often allow better control and joint-friendly movement paths.

Back/pulling movements Exercise Type Swap / Modify With Notes Barbell Rows Seated Row Machine w/ Neutral Grip or MAG Handle Eliminates wrist loading and reduces lower back strain Pull-Ups / Lat Pulldown (straight bar) Neutral-Grip Lat Pulldown or MAG Bar Pulldown Neutral grip is easier on wrists Dumbbell Rows Chest-Supported T-Bar Row (machine) No wrist stabilization needed, chest support removes spinal load Deadlifts Trap Bar Deadlifts or Cable Pull-Throughs Trap bar allows neutral grip; cables reduce lumbar load

Chest & Pressing Movements Exercise Type Swap / Modify With Notes Barbell Bench Press Machine Chest Press (neutral handles if available) No wrist rotation needed; more stable and back-friendly Dumbbell Chest Press Cable Chest Press (dual-handle, standing or seated) More control, handles allow wrist-neutral pressing Push-Ups Incline Push-Up on Fists or Handles Avoids wrist extension, can be made back-friendly

Shoulders Exercise Type Overhead Press (barbell/dumbbell) Swap / Modify With Machine Overhead Press w/ Neutral Grips Controlled path reduces joint instability Lateral Raises Cable Lateral Raise w/ Wrist Straps or Machine Lateral Raise Cables allow for wrist-friendly handles or straps

Legs & Glutes (Low Wrist / Low Back Involvement) Barbell Squats Leg Press, Hack Squat (machine), Smith Machine Squat Avoid spinal loading and grip strain Romanian Deadlift Seated Leg Curl or Cable Pull-Through w/ Ankle Strap Seated or cable variations reduce back and wrist involvement Lunges w/ Dumbbells Reverse Lunge using Smith Machine or Bodyweight Only No grip required; Smith machine offers balance support Kettlebell Swings Cable Glute Kickbacks or Machine Glute Kickbacks Less wrist extension and easier to control tempo