Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.- Hang with your arms fully extended and your legs crossed behind you.
- Pull your chest towards the bar, engaging your lats and squeezing your shoulder blades together.
- Lower yourself back to the starting position with control.
- Repeat for the desired number of reps.
- Grab the pull-up bar with an underhand grip, shoulder-width apart.
- Hang with your arms fully extended and your legs crossed behind you.
- Pull your chest towards the bar, engaging your biceps and lats.
- Lower yourself back to the starting position with control.
- Repeat for the desired number of reps.
- Grab the pull-up bar with an overhand grip, wider than shoulder-width apart.
- Hang with your arms fully extended and your legs crossed behind you.
- Pull your chest towards the bar, focusing on engaging your lats.
- Lower yourself back to the starting position with control.
- Repeat for the desired number of reps.
- Lie underneath a barbell set in a rack at waist height.
- Grab the bar with an overhand grip, shoulder-width apart.
- Pull your chest towards the bar while keeping your body straight.
- Lower yourself back to the starting position with control.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip.
- Bend at the hips, keeping your back straight, and lower the dumbbells towards the floor.
- Pull the dumbbells towards your hips, squeezing your lats at the top.
- Lower the dumbbells back down with control.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend at the hips, keeping your back straight, and lower the dumbbells towards the floor.
- Pull the dumbbells towards your chest, squeezing your lats at the top.
- Lower the dumbbells back down with control.
- Repeat for the desired number of reps.
- Start in a high plank position with a dumbbell in each hand.
- Row one dumbbell towards your hip while stabilizing your body with the other hand.
- Lower the dumbbell back down and repeat on the other side.
- Alternate sides for the desired number of reps.
- Keep your core engaged throughout the movement.
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Bend at the hips, keeping your back straight, and lower the dumbbell towards the floor.
- Row the dumbbell towards your hip while twisting your torso slightly.
- Lower the dumbbell back down with control.
- Repeat for the desired number of reps before switching sides.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip.
- Bend at the hips slightly, keeping your back straight, and row the dumbbells towards your hips.
- Squeeze your lats at the top of the movement.
- Lower the dumbbells back down with control.
- Repeat for the desired number of reps.
- Place one knee and hand on a bench for support, holding a dumbbell in the other hand.
- Row the dumbbell towards your hip, squeezing your lats at the top.
- Lower the dumbbell back down with control.
- Repeat for the desired number of reps before switching sides.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend at the hips and lower the dumbbells to the floor.
- Pull the dumbbells towards your chest explosively, squeezing your lats at the top.
- Lower the dumbbells back to the floor between each rep.
- Repeat for the desired number of reps.
- Lie face down on an incline bench with a dumbbell in each hand, palms facing each other.
- Row the dumbbells towards your hips, squeezing your lats at the top.
- Lower the dumbbells back down with control.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Lie face down on a flat bench with a dumbbell in each hand.
- Row the dumbbells towards your hips, squeezing your lats at the top.
- Lower the dumbbells back down with control.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Place one knee and hand on a bench for support, holding a heavy dumbbell in the other hand.
- Row the dumbbell towards your hip explosively, using some momentum.
- Lower the dumbbell back down with control.
- Repeat for the desired number of reps before switching sides.
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
- Bend at the hips, keeping your back straight, and lower the barbell towards the floor.
- Row the barbell towards your lower chest, squeezing your lats at the top.
- Lower the barbell back down with control.
- Repeat for the desired number of reps.
- Set up a barbell on a rack just below knee height.
- Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip.
- Pull the barbell up by extending your hips and knees, standing fully upright.
- Lower the barbell back to the rack with control.
- Repeat for the desired number of reps.
- Stand perpendicular to a barbell set up in a landmine position.
- Grab the end of the barbell with one hand, bending at the hips and knees.
- Row the barbell towards your hip, squeezing your lats at the top.
- Lower the barbell back down with control.
- Repeat for the desired number of reps before switching sides.
- Stand over a T-bar row setup with your feet shoulder-width apart.
- Grasp the handles with both hands and bend at the hips, keeping your back straight.
- Pull the handles towards your chest, squeezing your lats at the top.
- Lower the handles back down with control.
- Repeat for the desired number of reps.
- Sit at a cable row machine with your feet flat against the platform and your knees slightly bent.
- Grasp the handle with both hands and pull it towards your torso, squeezing your lats.
- Slowly extend your arms back to the starting position.
- Keep your back straight throughout the movement.
- Repeat for the desired number of reps.
- Attach a straight bar to a high pulley on a cable machine.
- Stand facing the machine and grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- Pull the bar down in a sweeping motion towards your thighs, keeping your arms straight.
- Slowly return the bar to the starting position with control.
- Repeat for the desired number of reps.
- Attach a rope handle to a high pulley on a cable machine.
- Stand facing the machine and grasp the rope with both hands, palms facing each other.
- Pull the rope down towards your chest, squeezing your lats at the bottom.
- Slowly return the rope to the starting position with control.
- Repeat for the desired number of reps.
- Attach a V-bar handle to a high pulley on a cable machine.
- Sit down, securing your legs under the pads, and grasp the V-bar with both hands.
- Pull the bar down towards your chest, focusing on engaging your lats.
- Slowly extend your arms back to the starting position.
- Repeat for the desired number of reps.
- Sit down at a lat pull-down machine and secure your legs under the pads.
- Grasp the bar with a wide overhand grip.
- Pull the bar down towards your upper chest, squeezing your lats at the bottom.
- Slowly return the bar to the starting position with control.
- Repeat for the desired number of reps.
- Grab a V-bar handle attached to a pull-up bar with an overhand grip.
- Hang with your arms fully extended and your legs crossed behind you.
- Pull your chest towards the V-bar, engaging your lats.
- Lower yourself back to the starting position with control.
- Repeat for the desired number of reps.