105 exercises available · Page 4 of 5
Chest-supported machine fly performed in reverse, opening the arms backward to load the rear deltoids.
Repeated hard efforts on the rowing machine separated by easy paddling, with stroke sequence held under fatigue.
An all-out short rowing effort where stroke rate and leg drive peak together and technique has to survive it.
A small hanging pull that moves the shoulder blades down and back while the elbows stay straight.
Strict barbell row performed face down on a raised bench so the hips and lower back stay out of the lift.
One-arm cable pulldown that loads a single lat and lets the shoulder blade travel through its full range.
Standing double-pole pulls on a ski ergometer, hinging at the hips to drive both handles down past the thighs.
A rope-driven sled drag where the hips extend hard to start the pull and the arms finish it.
Bent-over row on a Smith machine, where the fixed bar path holds the line while you row to the torso.
Wide-grip barbell pull trained heavy to build the extension and bar path of the snatch without a catch.
A deadlift pulled from a very wide snatch grip, which lowers the start position and loads the upper back hard.
Wide-grip barbell pull that finishes with an aggressive shrug and the elbows driven high and outside.
Continuous rowing at a steady sustainable pace, holding one rhythm and one stroke rate for the whole piece.
A standing straight-arm pulldown on a rope: the shoulders extend and the hands sweep from high toward the thighs.
A bent-over barbell row done standing on the end of a flat bench, pulling the bar to the mid torso.
Standing cable pulldown with near straight arms that isolates shoulder extension and keeps the lats loaded.
An arms-only freestyle drill that isolates the catch and pull so the underwater stroke can be rebuilt.
Short maximal freestyle repeats with fixed rest, swum at a stroke rate no continuous swim can sustain.
A supine mid-back opener: the roller sits under the shoulder blades and the upper spine extends over it, hips down.
Hanging from a bar, you raise straight legs overhead until the toes touch the bar, then lower them.
A standing row on a towel looped over a door: lean back, then pull the chest toward the fists.
A loaded hip hinge pulled from inside a hexagonal bar, with neutral handles sitting level with the hips.
A suspension inverted row: lean back from overhead straps, then pull the chest to the handles with a rigid plank.
A scripted sequence from lying to standing and back, with a kettlebell locked out overhead the whole way.
