Chin-Up Mixed Grip
The mixed-grip chin-up is a bodyweight vertical pulling exercise performed with one hand supinated and the other pronated on a pull-up bar. It primarily trains the lats and upper back while strongly…
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Exercise library
Browse exercises with step-by-step instructions, technique tips and demonstrations.
Exercises: 1221
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Dumbbell Alternating Row Stability Ball
The Stability Ball Alternating Dumbbell Row is a bent-over rowing exercise performed while the torso is supported on a stability ball. It primarily trains the upper back and lats, while the biceps, s…
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Dumbbell Bent-Over Row Palm in
The dumbbell bent-over row with a neutral grip is a free-weight pulling exercise performed with the palms facing each other. It primarily trains the lats and upper back, while the biceps, forearms, r…
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Dumbbell One-Arm Pullover
The dumbbell one-arm pullover is a lying upper-body movement in which one arm lowers a dumbbell behind the head and pulls it back over the chest. It primarily trains the lats through shoulder extensi…
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Dumbbell One-Arm Rear Row Prone
The prone one-arm dumbbell rear delt row is a unilateral pulling exercise performed while lying face down on a bench. It primarily targets the rear deltoid, with support from the upper back and arm m…
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Dumbbell One-Arm Row Reverse Grip
The Dumbbell One-Arm Reverse-Grip Row is a unilateral pulling exercise performed with an underhand grip. It primarily trains the latissimus dorsi and upper back while also involving the biceps and fo…
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Dumbbell Prone Incline Shrug
The dumbbell prone incline shrug is a chest-supported shrug performed face down on an incline bench while holding dumbbells. It primarily trains the trapezius and upper back, with the shoulders assis…
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Dumbbell Rear Delt Row
The dumbbell rear delt row is a bent-over rowing movement performed with the elbows flared outward to emphasize the rear deltoids and upper back. It helps build shoulder balance, upper-back strength,…
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Dumbbell Rear Row Stability Ball
The dumbbell rear delt row on a stability ball is a chest-supported rowing exercise performed face down over the ball with the elbows flared outward. It primarily trains the rear deltoids, with the u…
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Dumbbell Rotational Row
The dumbbell rotational row is a rowing movement that combines a dumbbell pull with controlled rotation through the upper body. It primarily trains the upper back and lats, while the biceps, shoulder…
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Dumbbell Shrug Stability Ball
The dumbbell shrug on a stability ball is a seated shoulder-elevation exercise that emphasizes the upper trapezius while requiring controlled posture on the ball. It also challenges shoulder-girdle c…
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Dumbbell Stiff-Leg Deadlift
The dumbbell stiff-leg deadlift is a hip-hinge exercise performed by lowering dumbbells with only a slight bend in the knees. It primarily trains the hamstrings and glutes while the back and core sta…
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Dumbbell Stiff-Leg Deadlift on Bench
The dumbbell stiff-leg deadlift on a bench is a hip-hinge exercise performed while standing on a stable bench to increase the available range of motion. It primarily trains the hamstrings, with subst…
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Dynamic Back Stretch
Dynamic back stretching uses controlled, repeated movements to mobilize the spine and surrounding back muscles. It primarily targets the back while also encouraging trunk mobility and can be useful a…
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EZ Bar Bent-Over Row Reverse Grip
The reverse-grip EZ bar bent-over row is a free-weight pulling exercise performed with a hip-hinged torso and an underhand grip on an EZ bar. It primarily trains the lats and upper back, while the bi…
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Iso Lateral Wide Pulldown
The iso-lateral wide-grip pulldown is a selectorized machine exercise in which each arm moves independently while pulling wide handles down toward the upper chest. It primarily trains the latissimus…
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Kettlebell Alternating Row
The kettlebell alternating row is a bent-over pulling exercise in which you row one kettlebell at a time while holding a stable hip-hinged position. It primarily trains the lats and upper back, with…
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Kettlebell One-Arm Row
The kettlebell one-arm row is a unilateral pulling exercise performed from a hinged position. It primarily trains the lats and upper back, while the biceps, forearms, core, and hips support the movem…
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Kettlebell Renegade Row
The kettlebell renegade row is a plank-based rowing exercise in which you pull one kettlebell at a time toward your ribs. It primarily trains the back, especially the lats, while the abdominals and s…
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Knees to Chest Hug
The knees-to-chest hug is a gentle floor stretch performed lying on your back and drawing both knees toward the chest. It primarily mobilizes and relaxes the lower back and hips while lightly stretch…
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Leverage Machine High Row
The leverage machine high row is a machine-based pulling exercise performed from a seated position. It primarily trains the lats and upper back, while the biceps and rear shoulder muscles assist. It…
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Leverage Machine Iso Row
The lever machine iso row is a plate-loaded or selectorized rowing exercise performed with independently moving handles. It primarily trains the lats and upper back, while the biceps and forearms ass…
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Leverage Machine Shrug
The leverage machine shrug is a resistance exercise in which you elevate your shoulders against a machine’s handles or pads. It primarily trains the upper trapezius and supports upper-back strength,…
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Low Back Chair Stretch
The Low Back Chair Stretch is a gentle seated stretch performed using a stable chair. It lengthens the muscles of the lower back and can also ease tension around the hips and upper back. It supports…
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