105 exercises available · Page 3 of 5
A bench-supported one-arm kettlebell row that isolates the lats and biceps with a clean, full range.
Full-body sequence from lying to standing and back while holding a kettlebell locked out overhead.
A chest-supported feel landmine row that builds the lats and mid-back through a heavy, controlled horizontal pull.
A seated cable pulldown that takes the bar to the upper chest, loading the lats through a full vertical pull.
A seated plate-loaded wide pulldown on independent lever arms, pulling from overhead into the lats.
A prone chest-supported row with a cambered barbell, pulling from a deep hang without loading the low back.
A counterweighted machine pull-up that offsets part of your bodyweight so you can train the full pulling range.
Seated pullover machine that pulls the upper arms down from overhead so the lats work without elbow flexion.
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.
A machine row with an underhand grip that hits the lower lats and biceps hard — the supinated take on the chest-supported row.
A dumbbell complex that chains a push-up, two renegade rows, a squat clean and an overhead press into one rep.
A unilateral landmine row taken from a staggered stance side-on to the bar, pulling one side of the back.
A bar skill that links a high pull-up to a straight-bar dip, taking the body from a hang to locked-out support.
A close-grip lat pulldown that bias-loads the lower lats and biceps — the narrow-grip take on the classic vertical pull.
A cable pulldown pulled on a V-bar with palms facing each other, keeping the shoulders and wrists neutral.
A bodyweight pull-up performed on parallel handles with palms facing each other, easier on the shoulders.
A barbell row reset on the floor each rep, pulled explosively from a dead stop to the abdomen.
An explosive barbell pull from the floor to a front rack catch on the shoulders, finishing without any overhead press.
A floor scapular series that lifts both arms into a Y, then a T, to train the lower traps and rear delts.
The classic bodyweight vertical pull that builds the lats, biceps, and upper back — the benchmark for upper-body pulling strength.
A hands-and-knees mobility drill that rotates the mid-back while one hand stays planted and the other tracks the elbow.
