27 exercises available
A kneeling pulldown using an overhead band anchor — a home-friendly alternative to the cable lat pulldown.
A standing band pullover that trains the lats through their stretched range — a strong finisher for back day.
A standing horizontal band row that trains the lats, mid-back, and biceps — the home-friendly answer to a cable row.
A seated pulldown using a band anchored overhead — a stable, controlled way to train the lats from the floor.
A heavy horizontal pull from a hinged position — builds the lats, mid-back, and biceps in one of the most efficient movements in the gym.
A bench-based overhead arc that stretches and loads the lats — an old-school accessory for back, chest, and rib-cage development.
A standing horizontal cable row using a straight bar that builds the lats, mid-back, and biceps.
A single-arm cable row with a neutral-grip handle that builds the lats and biceps one side at a time.
A single-arm cable row with an underhand grip that bias the lats and lower lats with deeper biceps engagement.
A horizontal cable row that rotates the palms up at the finish to load the lats and biceps in the same pull.
A vertical bodyweight pull with palms facing you that builds the lats, biceps, and grip in one of the most honest strength tests there is.
A bent-over two-dumbbell row that hammers the lats, mid-back, and biceps — the workhorse back-thickness builder.
A bench-supported single-arm dumbbell row — the classic back-thickness builder for the lats, mid-back, and biceps.
The classic one-arm bench-supported row that trains the lats and biceps with side-by-side loading — a pull-day staple in any gym.
A bodyweight horizontal row pulled from under a fixed bar — the foundational pull for any back or pull-day program.
An alternating two-kettlebell row from a wide stance that hammers the lats and biceps with constant tension.
A bent-over two-kettlebell row that builds the lats and biceps in a horizontal pull pattern.
A staggered-stance kettlebell row that loads the mid-back, lats, and biceps one side at a time.
A bench-supported one-arm kettlebell row that isolates the lats and biceps with a clean, full range.
A chest-supported feel landmine row that builds the lats and mid-back through a heavy, controlled horizontal pull.
A chest-supported neutral-grip row that trains the lats and mid-back through a fixed horizontal pull — easy to learn, hard to cheat.
A plate-loaded T-bar row that builds the lats and mid-back through a heavy hip-hinge pull — the gym's classic mass-builder.
A seated machine pulldown that trains the lats and biceps through a fixed vertical pull — the universal gym back-builder.
A seated cable row that trains the lats, mid-back, and biceps through a clean horizontal pull — the benchmark row in any gym.
