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.
Great for beginners, the bodyweight sumo squat is useful for learning the very basics of squat form (keeping your torso upright, knees out, and head up).
The dumbbell sumo squat (aka dumbbell plie squat) is great for learning squat form, especially how to keep your knees out and torso upright as you squat.
Mainly targeting your glutes and quads, the dumbbell rear lunge is great for developing balance, coordination, and unilateral lower-body strength.
Targeting your pecs, anterior deltoids, triceps, and elbow flexors, the isometric wiper is a compound bodyweight exercise, good for burning out your chest.
The straight-back seated cable row is a major compound pulling exercise with which you can build serious upper-body strength and muscle mass.
The barbell sumo deadlift is essentially the barbell deadlift using a sumo stance, which places less emphases on your lower back and hamstrings.
Use the barbell Bulgarian split squat to improve your barbell squat, your lunge, and your balance, and to develop unilateral lower-body functional strength.
The stability ball push-up doesn't build mass; however, it does recruit more stabilizers and provide a better functional and core workout than the push-up.
The medium-grip lat pull-down is great for strengthening and building your back and arms, and developing upper-body strength.
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.
The barbell rollout is an great auxiliary core exercise that targets your iliopsoas (hip flexors), not your rectus abdominis (which acts as a stabilizer).