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Exercise Guide Back

Bent-over one-arm cable pull

The bent-over one-arm cable pull is great for developing unilateral upper-body strength and warming up your latissimus dorsi at the start of a back workout.

Exercise Guide Back Arms

Underhand Yates row

Invented by 6-time Mr. Olympia Dorian Yates, the underhand Yates row is a modified barbell row with an upright posture and shorter range of motion.

Exercise Guide Back Arms

Assisted pull-up

The assisted pull-up machine and exercise are very useful in helping you to build enough upper-body strength to be able to perform pull-ups unassisted.

Exercise Guide Back

Machine back extension

An isolation exercise, the machine back extension targets your erector spinae (spinal erectors), a group of deep muscles that run all the way up your spine.

Exercise Guide Back

Machine one-arm row

A compound pull exercise, the machine one-arm row works multiple back, arm, and chest muscles and is great for developing unilateral functional upper-body...

Exercise Guide Back

Gripless shrug

The gripless shrug is an isolation exercise that targets your upper trapezius, while your middle trapezius and levator scapulae act as synergists.

Exercise Guide Back Lower body

Barbell rack pull

Use the barbell rack pull, a major compound pull exercise, to build body-wide strength and improve the middle and top portions of your barbell deadlift!

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