How To · 157 exercises
Back.
Setup, mechanics, common mistakes and the muscles each lift works.
Lats
- 1-Arm Half-Kneeling Lat Pulldown
- Alternating High Cable Row
- Alternative DB Gorilla rows
- Archer Pull Up
- Assisted Pull-Up
- Ball Slams
- Barbell Row (Overhand)
- Barbell Row (Underhand)
- Bent Over Dumbbell Rows
- Bent Over Row
- Bent Over Rowing
- Bent Over Rowing Reverse
- Butchers Block Stretch
- Chin-ups
- Close Grip Lat Pulldown
- Commando Pull-Ups
- Cross-Bench Dumbbell Pullovers
- Deadlifts
- Dumbbell Pullover
- Elevated prayer stretch
- Extreme Lat Stretch
- Front Lever
- Front Pull narrow
- Front pull wide
- Helms Row
- High Row
- Horizontal traction isometry
- Hyper Y W Combo
- Ice Scream maker
- Inverted Lat Pull Down
- Isometria trazioni impugnatura inversa
- Jalón abierto supino
- Jalón al pecho con agarre ancho
- Jalón cerrado
- JALON EN BANCO INCLINADO
- Kroc Row
- L-sit
- L-Sit (Foot Supported)
- L-Sit Pull-ups
- Lat Hang Stretch
- Lat Pull DB
- Lat Pull Down (Leaning Back)
- Lat Pull Down (Straight Back)
- Lat Pulldown
- Lat Pulldown - Cross Body Single Arm
- Leverage Machine Iso Row
- Long-Pulley (low Row)
- Long-Pulley, Narrow
- LYING DUMBBELL ROW SS SEATED SHRUG
- Meadows Row
- Modified pulldown
- Neutral Grip Lat Pulldown
- Neutral-grip pull-ups or TRX rows
- One Arm Bent Row
- One-Arm Heavy Row
- Pendelay Rows
- PULL OVER POLEA ALTA
- Pull Ups on Machine
- Pull-ups
- Pull-Ups (Neutral Grip)
- Pull-Ups (Wide Grip)
- Pullover Machine
- Pullup on fingerboard
- Remada unilateral no cabo
- Renegade Row
- Rope Pullover/row
- Row
- Rowing seated, narrow grip
- Rowing, Lying on Bench
- Rowing, T-bar
- SEATED CABLE MID TRAP SHRUG
- Seated Row (Machine)
- Seated Shoulder Extension Stretch
- Seated V-Grip Row
- Shotgun Row
- Side Straight-Arm Pulldown (Cable)
- Single arm row
- Straight Arm Pulldown
- Straight-arm Pull Down (bar Attachment)
- Straight-arm Pull Down (rope Attachment)
- Straight-Arm Pulldown (Cable)
- Supinated Grip Bent Over Row
- Supinated Lat Pulldown
- Towel Superman
- Underhand Lat Pull Down
- Unilateral Cable row
- V-Bar Pulldown
- Wide Pull Up
- Wide-grip Pulldown
Upper & mid back
- Assisted chin-ups
- Australian pull-ups
- Barbell Row
- Bent over row to external rotation
- Chest Supported Row
- Front lever tuck
- Incline Dumbbell Row
- Incline Prone Dumbbell Row
- Inverted Row
- Jalón abierto
- Jalón cerrado supino
- Muscle up
- Open Book
- Pendlay Row
- Quadruped thoracic rotation left
- Quadruped thoracic rotation right
- Rack Pull
- Recruitment Pulls
- Remo maquina agarre estrecho
- Remo maquina agarre estrecho supino
- Rowing with TRX band
- Scapula Pulls
- Seated Cable Row
- Shoulder Y-pull cable
- Single Arm DB Row
- Swimming 50m sprints
- T-Bar Row
- TRX Rows
- YWTs
Traps
- Barbell Silverback Shrug
- Bent High Pulls
- Butterfly Superman
- Cable Shrug-In
- Dumbbell Scaption
- Dumbbell Shrug
- Left levator scapulae stretch
- Prone Scapular Retraction - Arms at Side
- Reverse Snow Angel
- Shoulder Shrug
- Shrugs, Barbells
- Shrugs, Dumbbells
- Side-laying interior rotation
- Supine press
- Trap press
- Trap-3 Raise
- Wall Angels