105 exercises available · Page 5 of 5
Floor-to-stand sequence performed with one dumbbell locked out overhead through every transition.
Bent-over barbell row taken with an underhand grip, which tucks the elbows and favors the lats.
Vertical climbing on a fixed track, driving alternating arms and legs through a continuous upward stride.
Pull-up loaded with extra weight on a dip belt, adding resistance once bodyweight reps are easy.
Seated cable pulldown taken wider than shoulder width, pulling the bar to the chest with the lats.
Bodyweight pull-up with the hands set well outside shoulder width, pulling the chin over the bar.
Seated cable row taken on a wide bar, pulling to the upper abdomen with the elbows away from the ribs.
Underhand barbell row with the torso held just past 45 degrees, popularized by Dorian Yates.
A squat with the barbell cradled in the crooks of the elbows, which forces an upright torso under load.
