82 exercises available
Supine alternating-arm swimming where body roll lets the large back muscles pull while a flutter kick holds position.
A vertical pull where a looped resistance band offsets part of your bodyweight so you can train full-range pull-ups.
A banded rotator cuff drill that turns the forearm outward with the elbow pinned to the ribs, isolating the external rotators.
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 hip-hinged barbell row pulled with palms down to the belly button, loading the lats and mid back together.
A bench-based overhead arc that stretches and loads the lats — an old-school accessory for back, chest, and rib-cage development.
Prone simultaneous-stroke swimming that pairs a wide sweeping arm pull with a whip kick driven by the inner thighs.
Simultaneous double-arm swimming timed to a dolphin kick, with the body undulating around the hips through every cycle.
A cable rotator cuff drill that rotates the forearm away from the stomach with the elbow fixed against the ribs.
Straight-arm cable pullover with a rope that extends the shoulders and drives the lats through a long range.
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 prone incline dumbbell row that removes the hinge so the mid back and lats work without lower back load.
A plate-loaded T-bar row taken from a prone chest pad, so the mid back and lats pull without a free hinge.
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.
Seated wide-leg forward stretch used after riding, opening the inner thighs with the hamstrings and calves along for it.
An isometric hang from an overhead bar that loads the grip and forearm flexors while the upper body decompresses.
A conventional deadlift pulled while standing on a raised platform, adding range at the bottom of the lift.
