105 exercises available · Page 2 of 5
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.
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.
A chest-supported incline dumbbell row that pulls from a hang with the torso fixed on the pad.
A supine shoulder-extension lift with both hands cupping one dumbbell, stretching the lats and chest over a flat bench.
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.
Prone alternating-arm swimming with a flutter kick and rotational breathing, driven by the back and chest through each pull.
Floor combination that swings two dumbbells in a long arc from the thighs, over the chest, and overhead.
A plate-loaded machine row pulled from a high anchor, driving the elbows down and back into the upper back.
A chest-supported plate-loaded row with independent arms, pulling horizontally into the lats and mid back.
Explosive barbell pull from the hang that finishes with the bar racked across the front of the shoulders.
Hang clean caught in a partial squat, so the bar is racked on the shoulders without dropping to parallel.
Wide-grip barbell snatch started from the hang and received overhead in one continuous pull.
Pole-assisted trail walking, where pace and terrain set the cardiovascular demand and uneven ground works the stabilizers.
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 high-plank row from two kettlebells, pulling one bell at a time while the trunk fights rotation.
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.
