The rope lat pull-down is great for strengthening and building your back and arms, as well as for developing upper-body strength.
Tag: lower pectoralis major
Unilateral exercises such as the one-arm hammer-grip dumbbell bench press are important for developing unilateral strength, balance and coordination.
The inverse leg curl (aka bodyweight or Nordic hamstring curl) is useful for working your hamstrings in the absence of a leg-curling machine.
The cable horizontal Pallof press is a very effective functional exercise to use to strengthen your core’s ability to resist rotational or twisting forces.
The elbow lift is a poor exercise. Use it only if you do not have the resources to do better, more effective back exercises, such as the barbell row.
The one-arm towel row is a bodyweight exercise that you can use if you can’t make it to the gym and do not have access to dumbbells or a barbell.
Use the spiderman push-up, a compound push exercise, to improve your balance and coordination, and build upper-body and core strength.
The standing twisting cable row is great for developing unilateral upper-body strength, as well as improving core strength and stability.
The bent-knee bench dip is a beginner compound bodyweight exercise that targets your triceps brachii and also works your lats, pecs, and anterior delts.
Use the standing twisting cable high row, a unilateral compound pulling exercise, to develop core strength and stability and unilateral upper-body strength.
Unlike with the dumbbell fly, with the lying cable fly, the amount of resistance that you experience is maintained throughout the full range of motion.
Targeting your lower pectoralis major, the point of the shoulder tap push-up is to put your body off balance and force stabilizer muscles to work harder.