Exercise Library

Pull-Up (Overhand) targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Pull-up bar, optional belt.

Chin-Up (Underhand) targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Pull-up bar, optional belt.

Neutral-Grip Pull-Up targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Pull-up bar with neutral grips.

Lat Pulldown (Wide Grip) targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Lat pulldown machine.

Lat Pulldown (Close Grip) targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Lat pulldown machine, V-handle.

Straight-Arm Pulldown targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine, straight bar or rope.

One-Arm Lat Pulldown targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Cable machine, single handle.

Assisted Pull-Up targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Assisted pull-up/dip machine.

Barbell Bent-Over Row targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell.

Pendlay Row targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell, plates.

T-Bar Row targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: T-bar row machine or landmine with V-handle.

Seated Cable Row targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Cable row machine.

Chest-Supported Row (Machine) targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Row machine.

Dumbbell One-Arm Row targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbell, flat bench.

Inverted Row targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Suspension trainer or bar.

Meadows Row targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell landmine, handle.

Barbell Shrug targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Barbell.

Dumbbell Shrug targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells.

Behind-the-Back Barbell Shrug targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Barbell.

Smith Machine Shrug targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Smith machine.