105 exercises available · Page 1 of 5
A bent-over row that pulls a packed backpack to the waist, loading the upper back, biceps, and rear shoulders.
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 standing lat isolation that pulls high-anchored bands to the hips with nearly straight elbows.
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 single-arm row of a barbell anchored at one end, pulling the loaded sleeve to the hip from a hinged stance.
A bench-based overhead arc that stretches and loads the lats — an old-school accessory for back, chest, and rib-cage development.
A hinged wide-grip row that pulls the bar to the upper chest with the elbows flared, targeting the rear delts.
A hinged one-arm row of a barbell anchored at the far end, pulling the loaded sleeve toward the hip.
A standing hip-hinge row with a dumbbell in each hand and palms facing in, loading the upper back and lats.
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 cable row using a paired neutral-grip handle to pull toward the torso while the feet stay planted.
A single-arm cable row with a neutral-grip handle that builds the lats and biceps one side at a time.
A standing one-arm cable row at shoulder height, pulling a pronated handle out and back to load the rear deltoid.
A single-arm cable row with an underhand grip that bias the lats and lower lats with deeper biceps engagement.
