Exercises 11

  • Standard Pull-Up

    The standard pull-up is a powerful compound exercise for building upper-body strength and improving endurance, focusing on the lats, biceps, and forearms.

    Upper body
    Latissimus Dorsi, Biceps Brachii

    Intermediate

  • Pull Up

    Pull-ups are one of the best compound exercises for building upper-body strength and muscle mass, targeting the lats, biceps, and shoulders.

    Upper body
    Latissimus Dorsi, Biceps, Biceps brachii, Shoulders

    Intermediate
    Advanced

  • Chin-Up

    Chin-ups are a great compound exercise for building upper-body strength, focusing on the biceps and latissimus dorsi.

    Upper body
    Biceps, Biceps brachii, Latissimus dorsi

    Intermediate

  • Wide-Grip Pull-Up

    Wide-grip pull-ups are great for increasing upper-body strength and width by placing greater emphasis on the latissimus dorsi.

    Upper body
    Latissimus Dorsi

    Intermediate
    Advanced

  • Neutral-Grip Pull-Up

    Neutral-grip pull-ups are a great compound exercise for building upper-body strength while reducing strain on the shoulders.

    Upper body
    Latissimus Dorsi, Biceps Brachii

    Intermediate

  • Commando Pull-Up

    Commando pull-ups are an advanced compound exercise that targets the lats and core while adding a rotational challenge.

    Upper body
    Latissimus Dorsi, Core

    Advanced

  • Lat Pull-down

    A go-to move for a V-shaped back, the lat pull-down works your lats and upper back for strength and muscle growth.

    Upper body
    Latissimus Dorsi

    Beginner
    Intermediate

  • Bent-Over Row

    A highly effective exercise for building back strength and size, focusing on the lats, rhomboids, and traps.

    Back
    Latissimus Dorsi, Rhomboids, Trapezius

    Intermediate

  • Seated Cable Row

    An effective exercise for building thickness in the mid-back and improving posture and strength.

    Back
    Rhomboids, Latissimus Dorsi

    Beginner
    Intermediate

  • T-Bar Row

    An essential exercise for developing back strength and thickness, targeting the middle and upper back.

    Back
    Latissimus Dorsi, Rhomboids, Trapezius

    Intermediate

  • Single-Arm Dumbbell Row

    Isolates one side of the back at a time, focusing on the lats and increasing unilateral strength.

    Back
    Latissimus Dorsi

    Beginner
    Intermediate