do incline bench reverse grip and have a spotter with his hands on the weight for the first time (unless you want to risk droping it on your neck)
wrist curls (forearm flat on my thigh with my wrist bent down parellell to my calf and then raise it with a DB)
back wrist curles hold a barbell behind you and curl your wrists up so they are parrallel to the floor.
do the machine row with the diagnal grip.
and most importantly solja ya boi (or other solja other peoples crank that