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203 exercises

alternate lateral pulldown

alternate lateral pulldown

Lats

archer pull up

archer pull up

Lats

assisted parallel close grip pull-up

Leverage Machine

assisted parallel close grip pull-up

Lats

assisted pull-up

Leverage Machine

assisted pull-up

Lats

assisted standing chin-up

Leverage Machine

assisted standing chin-up

Lats

assisted standing pull-up

Leverage Machine

assisted standing pull-up

Lats

back extension on exercise ball

back extension on exercise ball

Spine

back lever

back lever

Upper Back

back pec stretch

back pec stretch

Lats

band assisted pull-up

band assisted pull-up

Lats

band close-grip pulldown

band close-grip pulldown

Lats

band fixed back close grip pulldown

band fixed back close grip pulldown

Lats

band fixed back underhand pulldown

band fixed back underhand pulldown

Lats

band kneeling one arm pulldown

band kneeling one arm pulldown

Lats

band one arm standing low row

band one arm standing low row

Upper Back

band one arm twisting seated row

band one arm twisting seated row

Upper Back

band shrug

band shrug

Traps

band straight leg deadlift

band straight leg deadlift

Spine

band underhand pulldown

band underhand pulldown

Lats

barbell bent arm pullover

barbell bent arm pullover

Lats

barbell bent over row

barbell bent over row

Upper Back

barbell decline bent arm pullover

barbell decline bent arm pullover

Lats

barbell decline wide-grip pullover

barbell decline wide-grip pullover

Lats

barbell incline row

barbell incline row

Upper Back

barbell one arm bent over row

barbell one arm bent over row

Upper Back

barbell pendlay row

barbell pendlay row

Upper Back

barbell pullover

barbell pullover

Lats

barbell pullover to press

barbell pullover to press

Lats

barbell reverse grip bent over row

barbell reverse grip bent over row

Upper Back

barbell reverse grip incline bench row

barbell reverse grip incline bench row

Upper Back

barbell shrug

barbell shrug

Traps

bench pull-ups

bench pull-ups

Lats

bodyweight squatting row

bodyweight squatting row

Upper Back

bodyweight squatting row (with towel)

bodyweight squatting row (with towel)

Upper Back

bodyweight standing close-grip one arm row

bodyweight standing close-grip one arm row

Upper Back

bodyweight standing close-grip row

bodyweight standing close-grip row

Upper Back

bodyweight standing one arm row

bodyweight standing one arm row

Upper Back

bodyweight standing one arm row (with towel)

bodyweight standing one arm row (with towel)

Upper Back

bodyweight standing row

bodyweight standing row

Upper Back

bodyweight standing row (with towel)

bodyweight standing row (with towel)

Upper Back

cable bar lateral pulldown

cable bar lateral pulldown

Lats

cable cross-over lateral pulldown

cable cross-over lateral pulldown

Lats

cable decline seated wide-grip row

cable decline seated wide-grip row

Upper Back

cable floor seated wide-grip row

cable floor seated wide-grip row

Upper Back

cable high row (kneeling)

cable high row (kneeling)

Upper Back

cable incline bench row

cable incline bench row

Upper Back

cable incline pushdown

cable incline pushdown

Lats

cable lat pulldown full range of motion

cable lat pulldown full range of motion

Lats

cable lateral pulldown (with rope attachment)

cable lateral pulldown (with rope attachment)

Lats

cable lateral pulldown with v-bar

cable lateral pulldown with v-bar

Lats

cable low seated row

cable low seated row

Upper Back

cable lying extension pullover (with rope attachment)

cable lying extension pullover (with rope attachment)

Lats

cable one arm bent over row

cable one arm bent over row

Upper Back

cable one arm pulldown

cable one arm pulldown

Lats

cable one arm straight back high row (kneeling)

cable one arm straight back high row (kneeling)

Upper Back

cable palm rotational row

cable palm rotational row

Upper Back

cable pulldown

cable pulldown

Lats

cable pulldown (pro lat bar)

cable pulldown (pro lat bar)

Lats

cable pushdown (straight arm) v. 2

cable pushdown (straight arm) v. 2

Lats

cable rear pulldown

cable rear pulldown

Lats

cable reverse-grip straight back seated high row

cable reverse-grip straight back seated high row

Upper Back

cable rope crossover seated row

cable rope crossover seated row

Upper Back

cable rope elevated seated row

cable rope elevated seated row

Upper Back

cable rope extension incline bench row

cable rope extension incline bench row

Upper Back

cable rope seated row

cable rope seated row

Upper Back

cable seated high row (v-bar)

cable seated high row (v-bar)

Lats

cable seated one arm alternate row

cable seated one arm alternate row

Upper Back

cable seated row

cable seated row

Upper Back

cable seated wide-grip row

cable seated wide-grip row

Upper Back

cable shrug

cable shrug

Traps

cable squat row (with rope attachment)

cable squat row (with rope attachment)

Lats

cable standing row (v-bar)

cable standing row (v-bar)

Upper Back

cable standing twist row (v-bar)

cable standing twist row (v-bar)

Upper Back

cable straight arm pulldown

cable straight arm pulldown

Lats

cable straight arm pulldown (with rope)

cable straight arm pulldown (with rope)

Lats

cable straight back seated row

cable straight back seated row

Upper Back

cable thibaudeau kayak row

cable thibaudeau kayak row

Lats

cable twisting pull

cable twisting pull

Lats

cable underhand pulldown

cable underhand pulldown

Lats

cable upper row

cable upper row

Upper Back

cable wide grip rear pulldown behind neck

cable wide grip rear pulldown behind neck

Lats

cambered bar lying row

cambered bar lying row

Upper Back

chin-up

chin-up

Lats

chin-ups (narrow parallel grip)

chin-ups (narrow parallel grip)

Upper Back

close grip chin-up

close grip chin-up

Lats

dumbbell bent over row

dumbbell bent over row

Upper Back

dumbbell decline shrug

dumbbell decline shrug

Traps

dumbbell decline shrug v. 2

dumbbell decline shrug v. 2

Traps

dumbbell incline row

dumbbell incline row

Upper Back

dumbbell incline shrug

dumbbell incline shrug

Traps

dumbbell incline y-raise

dumbbell incline y-raise

Upper Back

dumbbell lying rear delt row

dumbbell lying rear delt row

Upper Back

dumbbell one arm bent-over row

dumbbell one arm bent-over row

Upper Back

dumbbell palm rotational bent over row

dumbbell palm rotational bent over row

Upper Back

dumbbell reverse grip incline bench one arm row

dumbbell reverse grip incline bench one arm row

Upper Back

dumbbell reverse grip incline bench two arm row

dumbbell reverse grip incline bench two arm row

Upper Back

dumbbell reverse grip row (female)

dumbbell reverse grip row (female)

Upper Back

dumbbell shrug

dumbbell shrug

Traps

dumbbell side plank with rear fly

dumbbell side plank with rear fly

Upper Back

elbow lift - reverse push-up

elbow lift - reverse push-up

Upper Back

elevator

elevator

Upper Back

exercise ball alternating arm ups

exercise ball alternating arm ups

Lats

exercise ball back extension with arms extended

exercise ball back extension with arms extended

Spine

exercise ball back extension with hands behind head

exercise ball back extension with hands behind head

Spine

exercise ball back extension with knees off ground

exercise ball back extension with knees off ground

Spine

exercise ball back extension with rotation

exercise ball back extension with rotation

Spine

exercise ball hug

exercise ball hug

Spine

exercise ball lat stretch

exercise ball lat stretch

Lats

exercise ball lower back stretch (pyramid)

exercise ball lower back stretch (pyramid)

Lats

exercise ball lying side lat stretch

exercise ball lying side lat stretch

Lats

exercise ball prone leg raise

exercise ball prone leg raise

Spine

ez bar lying bent arms pullover

ez bar lying bent arms pullover

Lats

ez bar reverse grip bent over row

ez bar reverse grip bent over row

Upper Back

front lever reps

front lever reps

Upper Back

gironda sternum chin

gironda sternum chin

Lats

hyperextension

hyperextension

Spine

hyperextension (on bench)

hyperextension (on bench)

Spine

inverted row

inverted row

Upper Back

inverted row bent knees

inverted row bent knees

Upper Back

inverted row on bench

inverted row on bench

Upper Back

inverted row v. 2

inverted row v. 2

Upper Back

inverted row with straps

inverted row with straps

Upper Back

kettlebell alternating renegade row

kettlebell alternating renegade row

Upper Back

kettlebell alternating row

kettlebell alternating row

Upper Back

kettlebell one arm row

kettlebell one arm row

Upper Back

kettlebell sumo high pull

kettlebell sumo high pull

Traps

kettlebell two arm row

kettlebell two arm row

Upper Back

kipping muscle up

kipping muscle up

Lats

kneeling lat stretch

kneeling lat stretch

Lats

l-pull-up

l-pull-up

Lats

lever alternating narrow grip seated row

Leverage Machine

lever alternating narrow grip seated row

Upper Back

lever assisted chin-up

Leverage Machine

lever assisted chin-up

Lats

lever back extension

Leverage Machine

lever back extension

Spine

lever bent over row

lever bent over row

Upper Back

lever bent-over row with v-bar

Leverage Machine

lever bent-over row with v-bar

Upper Back

lever front pulldown

Leverage Machine

lever front pulldown

Lats

lever gripless shrug

Leverage Machine

lever gripless shrug

Traps

lever gripless shrug v. 2

Leverage Machine

lever gripless shrug v. 2

Traps

lever high row

Leverage Machine

lever high row

Upper Back

lever narrow grip seated row

Leverage Machine

lever narrow grip seated row

Upper Back

lever one arm bent over row

lever one arm bent over row

Upper Back

lever one arm lateral high row

Leverage Machine

lever one arm lateral high row

Upper Back

lever one arm lateral wide pulldown

Leverage Machine

lever one arm lateral wide pulldown

Lats

lever pullover

Leverage Machine

lever pullover

Lats

lever reverse grip lateral pulldown

Leverage Machine

lever reverse grip lateral pulldown

Lats

lever reverse grip vertical row

Leverage Machine

lever reverse grip vertical row

Upper Back

lever reverse t-bar row

Leverage Machine

lever reverse t-bar row

Upper Back

lever seated row

Leverage Machine

lever seated row

Upper Back

lever shrug

Leverage Machine

lever shrug

Traps

lever t bar row

Leverage Machine

lever t bar row

Upper Back

lever t-bar reverse grip row

Leverage Machine

lever t-bar reverse grip row

Upper Back

lever unilateral row

Leverage Machine

lever unilateral row

Upper Back

london bridge

london bridge

Upper Back

lower back curl

lower back curl

Spine

medicine ball catch and overhead throw

medicine ball catch and overhead throw

Lats

medicine ball overhead slam

medicine ball overhead slam

Upper Back

mixed grip chin-up

mixed grip chin-up

Lats

muscle up

muscle up

Lats

muscle-up (on vertical bar)

muscle-up (on vertical bar)

Lats

one arm against wall

one arm against wall

Lats

one arm chin-up

one arm chin-up

Lats

one arm towel row

one arm towel row

Upper Back

pull up (neutral grip)

pull up (neutral grip)

Lats

pull-up

pull-up

Lats

rear pull-up

rear pull-up

Lats

resistance band seated straight back row

Resistance Band

resistance band seated straight back row

Upper Back

reverse grip machine lat pulldown

Leverage Machine

reverse grip machine lat pulldown

Lats

reverse grip pull-up

reverse grip pull-up

Lats

rocky pull-up pulldown

rocky pull-up pulldown

Lats

roller back stretch

roller back stretch

Spine

roller side lat stretch

roller side lat stretch

Lats

rope climb

rope climb

Upper Back

scapula dips

scapula dips

Traps

scapular pull-up

scapular pull-up

Traps

seated lower back stretch

seated lower back stretch

Lats

shoulder grip pull-up

shoulder grip pull-up

Lats

side lying floor stretch

side lying floor stretch

Lats

side-to-side chin

side-to-side chin

Lats

skin the cat

skin the cat

Upper Back

smith back shrug

smith back shrug

Traps

smith bent over row

smith bent over row

Upper Back

smith narrow row

smith narrow row

Upper Back

smith one arm row

smith one arm row

Upper Back

smith reverse grip bent over row

smith reverse grip bent over row

Upper Back

smith shrug

smith shrug

Traps

sphinx

sphinx

Spine

spine stretch

spine stretch

Spine

standing archer

standing archer

Upper Back

standing lateral stretch

standing lateral stretch

Lats

standing pelvic tilt

standing pelvic tilt

Spine

suspended row

suspended row

Upper Back

twin handle parallel grip lat pulldown

twin handle parallel grip lat pulldown

Lats

two toe touch (male)

two toe touch (male)

Spine

upper back stretch

upper back stretch

Upper Back

upward facing dog

upward facing dog

Spine

weighted close grip chin-up on dip cage

weighted close grip chin-up on dip cage

Lats

weighted hyperextension (on stability ball)

weighted hyperextension (on stability ball)

Spine

weighted muscle up

weighted muscle up

Lats

weighted muscle up (on bar)

weighted muscle up (on bar)

Lats

weighted one hand pull up

weighted one hand pull up

Lats

weighted pull-up

weighted pull-up

Lats

wide grip pull-up

wide grip pull-up

Lats

wide grip rear pull-up

wide grip rear pull-up

Lats