Exercise Library
203 exercises for Back
Beginneralternate lateral pulldown
Beginnerarcher pull up
Noviceassisted parallel close grip pull-up
Noviceassisted pull-up
Noviceassisted standing chin-up
Noviceassisted standing pull-up
Intermediateback extension on exercise ball
Beginnerback lever
Noviceback pec stretch
Noviceband assisted pull-up
Intermediateband close-grip pulldown
Intermediateband fixed back close grip pulldown
Intermediateband fixed back underhand pulldown
Intermediateband kneeling one arm pulldown
Intermediateband one arm standing low row
Noviceband one arm twisting seated row
Intermediateband shrug
Intermediateband straight leg deadlift
Intermediateband underhand pulldown
Intermediatebarbell bent arm pullover
barbell bent over row
Intermediatebarbell decline bent arm pullover
Intermediatebarbell decline wide-grip pullover
Intermediatebarbell incline row
Intermediatebarbell one arm bent over row
Intermediatebarbell pendlay row
Intermediatebarbell pullover
Intermediatebarbell pullover to press
Intermediatebarbell reverse grip bent over row
Intermediatebarbell reverse grip incline bench row
Intermediatebarbell shrug
Beginnerbench pull-ups
Beginnerbodyweight squatting row
Beginnerbodyweight squatting row (with towel)
Beginnerbodyweight standing close-grip one arm row
Beginnerbodyweight standing close-grip row
Beginnerbodyweight standing one arm row
Beginnerbodyweight standing one arm row (with towel)
Beginnerbodyweight standing row
Beginnerbodyweight standing row (with towel)
Beginnercable bar lateral pulldown
Beginnercable cross-over lateral pulldown
Novicecable decline seated wide-grip row
Novicecable floor seated wide-grip row
Beginnercable high row (kneeling)
Beginnercable incline bench row
Beginnercable incline pushdown
cable lat pulldown full range of motion
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Articles
Training guides
Programming
How to Pick Your First Training Split
Full body, upper/lower or push/pull/legs — the split that fits the days you can actually train.
6 min readFundamentals
Sets, Reps and Progressive Overload
What to add each week so the work keeps getting harder without getting reckless.
7 min readRecovery
Warming Up Without Wasting Time
A five minute general warm-up plus ramp-up sets covers almost every session.
4 min read