BACK EXERCISES

Assisted Oblique And Latissimus Dorsi Stretch (w/ Stability Ball)

Assisted Bodyweight

Band Serratus Wall Slide (w/ Foam Roll)

Weights or Machine

Band Side Plank Row (w/ Partner)

Weights or Machine

Bodyweight Squatting Row

Reps Only

Bottle Weighted Pullover

Weighted Bodyweight

Bottle-Weighted Gorilla Row

Weighted Bodyweight

Cable Lying Face Pull

Weights or Machine

Cable Lying Shrug

Weights or Machine

Cable Lying Upright Row

Weights or Machine

Cable Suspension Back Stretch

Duration

Cable Thibaudeau Kayak Row

Weights or Machine

Elevated Inverted Underhand-Grip Row

Bodyweight

Exercise Ball Serratus Wall Slide

Reps Only

Foam Roll Serratus Wall Slide

Reps Only

Gironda Sternum Chin

Bodyweight

Incline Scapula Push-up

Reps Only

Kettlebell Angled Press

Weights or Machine

Kneeling Scapular Push-Up

Reps Only

Lever Pronated-Grip Seated Scapular Retraction Shrug

Weights or Machine

London Bridge

Bodyweight

Lying Floor Row (w/ Bent Knee)

Reps Only

Old School Reverse Extension

Reps Only

One-Arm Chin-Up

Bodyweight

Pilates Prone Press Swan

Reps Only

Power Sled Rear Fly

Weighted Distance

Power Sled Rear Lunge Row

Weighted Distance

Prone One-Arm Trap Raise

Reps Only

Pull-up (w/ Bent Knee Between Chairs)

Bodyweight

Roll Around the World Lying on Floor

Duration

Roll Ball Erector Spinae

Reps Only

Roll Ball Latissimus Dorsi

Duration

Roll Ball Rhomboid

Duration

Roll Ball Scapula Levator

Duration

Roll Ball Trapezius Lower

Duration

Roll Ball Trapezius Upper

Duration

Roll Shoulder Back Rotation Lying on Floor

Duration

Rollball Seated One-Leg Shoulder Flexor Depressor Retractor

Reps Only

Scapular Slide Back to Wall

Reps Only

Self-Assisted Inverted Pullover

Assisted Bodyweight

Sliding Floor Pulldown (w/ Towel)

Reps Only

Smith Reverse Hyperextension

Weights or Machine

Stepback Pulldown

Reps Only

Suspender Power Pull

Weights or Machine

45-Degrees One-Leg Hyperextension (Arms in Front of Chest)

Reps Only

45-Degrees Twisting Hyperextension

Weights or Machine

Archer Pull-up

Bodyweight

Armless Prayer Stretch

Duration

Around-the-World Superman

Reps Only

Band 45-Degrees Hyperextension

Weighted Bodyweight

Band Alternate Low Row (w/ Twist)

Weights or Machine

Band Floor Hyperextension

Weights or Machine

Band Hyperextension

Weights or Machine

Band Kneeling One-Arm Pulldown

Weights or Machine

Band One-Arm Standing Wide Grip Low Row

Weights or Machine

Band One-Arm Twisting Seated Row

Weights or Machine

Band Resisted Chin-up

Weighted Bodyweight

Band Serratus Wall Slide

Reps Only

Band Spider Crawl

Reps Only

Band Standing Back Warming-Up

Reps Only

Barbell Back Wide Shrug

Weights or Machine

Barbell Band-Assisted Deadlift

Assisted Bodyweight

Barbell Behind-The-Back Deadlift

Weights or Machine

Barbell Deadstop Row (w/ Rack)

Weights or Machine

Barbell Incline Rear Delt Row

Weights or Machine

Barbell Lying Close-Grip Overhand Row on Rack

Weights or Machine

Barbell Lying Close-Grip Underhand Row on Rack

Weights or Machine

Barbell Lying Row

Weights or Machine

Barbell Pin Good Morning

Weights or Machine

Barbell Reeves Deadlift

Weights or Machine

Barbell Reverse-Grip Incline Bench Row

Weights or Machine

Barbell Reverse-Grip Incline Row

Weights or Machine

Bodyweight Squatting Row (w/ Towel)

Bodyweight

Bodyweight Standing Close-Grip One-Arm Row

Reps Only

Bodyweight Standing One-Arm Row

Reps Only

Bodyweight Standing One-Arm Row (w/ Towel)

Reps Only

Bodyweight Standing Row (w/ Towel)

Reps Only

Bodyweight Standing Scapula Row

Reps Only

Bottle Weighted Bent-over Row

Weighted Bodyweight

Cable Bent-over One-Arm Neutral Grip Kickback (w/ Rope Attachment)

Weights or Machine

Cable Crossover Lateral Pulldown

Weights or Machine

Cable Half-Kneeling Push Pull

Weights or Machine

Cable High Row (Kneeling Rope Attachment)

Weights or Machine

Cable High Row (Kneeling, Rope Attachment)

Weights or Machine

Cable Incline Bench Row

Weights or Machine

Cable Kneeling Single Lat Pulldown

Weights or Machine

Cable One-Arm High Row (w/ Chest Support)

Weights or Machine

Cable One-Arm High Scapular Row

Weights or Machine

Cable One-Arm Low Scapular Row

Weights or Machine

Cable One-Arm Straight-Back High Row (Kneeling)

Weights or Machine

Cable One-Arm Twisting Seated Row

Weights or Machine

Cable Palm Rotational Row

Weights or Machine

Cable Rear Drive

Weights or Machine

Cable Rope Extension Incline Bench Row

Weights or Machine

Cable Seated Pullover

Weights or Machine

Cable Standing Cross-over High Reverse Fly

Weights or Machine

Cable Twisting Standing Row

Weights or Machine

Cambered Bar Lying Row

Weights or Machine

Chin-up Around the Bar

Bodyweight

Dumbbell Bent-Arm Pullover Hold

Weights or Machine

Dumbbell Decline Shrug

Weights or Machine

Dumbbell Hammer-Grip Incline Bench Two-Arm Row

Weights or Machine

Dumbbell Lying Row

Weights or Machine

Dumbbell Lying Wide-Grip Row on Rack

Weights or Machine

Dumbbell Prone W Raise

Weights or Machine

Dumbbell Renegade Row on Stability Ball

Weighted Bodyweight

Dumbbell Reverse Hyperextension on Bench

Weighted Bodyweight

Dumbbell Reverse-Grip Incline Bench One-Arm Row

Weights or Machine

Dumbbell Reverse-Grip Incline Bench Two-Arm Row

Weights or Machine

Dumbbell Standing Scapular External Rotation

Weights or Machine

Dumbbell Standing T-Spine Press

Weights or Machine

Dumbbell Superman

Weights or Machine

Dumbbell Unilateral Scapula Raise

Weights or Machine

Elevated Inverted Row Between 3 Chairs

Bodyweight

Exercise Ball Alternating Arm Ups

Reps Only

Exercise Ball Back Extension (w/ Arms Extended)

Reps Only

Exercise Ball Back Extension (w/ Knees Off Ground)

Reps Only

Exercise Ball Back Extension (w/ Rotation)

Reps Only

Exercise Ball Lower Back Stretch (Pyramid)

Duration

Glute-Ham Hyperextension Twist

Weights or Machine

Gorilla Chin

Bodyweight

Hangback Bar Stretch

Duration

Hanging Scapular Shrug

Reps Only

Incline Reverse Hyperextension

Reps Only

Inverted Row (w/ Bed Sheet)

Bodyweight

Inverted Row Bent Knee Under Table

Bodyweight

Inverted Row Under Table

Bodyweight

Inverted Shrug

Bodyweight

Inverted Underhand-Grip Row

Bodyweight

Kettlebell Bent-arm Pullover (w/ Knees Bent)

Weights or Machine

Kettlebell Bent-over Alternate Twist Row

Weights or Machine

Kneeling Assisted Sliding Chin-up

Assisted Bodyweight

Kneeling Cobra Push-up

Reps Only

Kneeling One-Arm Cross Body Stretch

Reps Only

Landmine One-Arm Bent-over Bench Row

Weights or Machine

Lat Foam Rolling

Reps Only

Leg-Assisted Ring Pull-up

Assisted Bodyweight

Lever Bent-over One-Arm Neutral Grip Row (w/ Chest Support)

Weights or Machine

Lever Bent-over Row (w/ Chest Support)

Weights or Machine

Lever Lying Banded T-Bar Row

Weights or Machine

Lever Multi Mode Rope Lat Pulldown

Weights or Machine

Lever One-Arm Bent-Over Row (Plate Loaded)

Weights or Machine

Lever One-Arm Lateral Wide Pulldown

Weights or Machine

Lever Reverse-Grip High Row

Weights or Machine

Lying Floor Hyperextension (w/ Towel)

Reps Only

Lying Lat Pulldown

Reps Only

Lying Prone A

Reps Only

Lying Prone T

Reps Only

Lying Prone W

Reps Only

Lying Prone W to Y

Reps Only

One-Arm Against Wall

Duration

One-Arm Side Straight-Arm Lat Pulldown

Weights or Machine

One-Arm Towel Row

Reps Only

One-Handed Hang

Duration

Plate Hyperextension

Weighted Bodyweight

Power Push-Away

Reps Only

Power Sled High Pull

Weighted Distance

Rear Delt Row (w/ Bed Sheet)

Weights or Machine

Reverse Hyper on Flat Bench

Reps Only

Reverse Hyperextension (w/ Stability Ball)

Reps Only

Ring Reverse Fly

Weights or Machine

Roll Ball Lower Back

Reps Only

Roll Kneeling Upper Back Rotation

Reps Only

Roll Rhomboids

Duration

Roll Shoulder Blade Reach Lying on Floor

Reps Only

Roll Side Lat Stretch

Duration

Scapula Dip

Reps Only

Seated Pull-up (Legs Elevated)

Bodyweight

Seated Pull-up Between Chairs

Bodyweight

Seated Pulse Back Squeeze

Reps Only

Serratus Wall Slide

Reps Only

Sitting Scapular Adduction

Reps Only

Smith One-Arm Bent-over Row

Weights or Machine

Stability Ball Reverse Hyperextension

Reps Only

Standing Pelvic Tilt

Reps Only

Standing Scapular Rotation

Reps Only

Standing Supinated Face Pull (w/ Towels)

Weights or Machine

Stationary Arms Throw

Reps Only

Stick Lat Stretch

Duration

Superman Row (w/ Towel)

Reps Only

Superman W to Y

Reps Only

Supination Bar Suspension Stretch

Duration

Suspender Bent-Knee Inverted Row

Assisted Bodyweight

Suspender Hyperextension

Reps Only

Suspender Lat Stretch

Duration

Suspender One-Arm Rear Delt Row

Weights or Machine

Suspender Pull-up

Bodyweight

Suspender Self-assisted Pull-up

Assisted Bodyweight

Suspender Upper Back Stretch

Duration

Suspender Weighted Inverted Row

Weighted Bodyweight

Two-Handed Hang Back Stretch

Duration

Weighted Close-Grip Chin-Up

Weighted Bodyweight

Weighted Hyperextension (w/ Stability Ball)

Weighted Bodyweight

Assisted Commando Pull-up

Assisted Bodyweight

Back Pec Stretch

Duration

Band Alternate Lat Pulldown (w/ Twist)

Weights or Machine

Band Back Extension

Weights or Machine

Band Bent-over Lat Pulldown

Weights or Machine

Band Close-Grip Pulldown

Weights or Machine

Band Deadlift (w/ One-Arm Row)

Weights or Machine

Band Fixed Back Close-Grip Pulldown

Weights or Machine

Band Fixed Back Underhand Pulldown

Weights or Machine

Band Half-Kneeling Face Pull

Weights or Machine

Band Kneeling Lat Pulldown

Weights or Machine

Band Kneeling Pulldown

Weights or Machine

Band Narrow-Grip High Row

Weights or Machine

Band Pull-apart (Pronated at 90 Degrees)

Reps Only

Band Pullapart (Supination at 90 Degrees)

Reps Only

Band Seated Straight Back Row

Weights or Machine

Band Seated Straight-Back Row

Weights or Machine

Band Seated Underhand Grip Row

Weights or Machine

Band Seated Wide-Grip Row

Weights or Machine

Band Standing One-Arm Row

Weights or Machine

Band Standing One-Arm Twist Row

Weights or Machine

Band Standing Straight Arm Pulldown

Weights or Machine

Band Straight

Weights or Machine

Band Underhand Pulldown

Weights or Machine

Bar Band Bent-over Row

Weights or Machine

Barbell Bent-over Wide Alternate Row

Weights or Machine

Barbell Bent-over Wide Row

Weights or Machine

Barbell Deadlift from Deficit

Weights or Machine

Barbell One-Arm Bent-over Row

Weights or Machine

Barbell Pause Deadlift

Weights or Machine

Barbell Pendlay Row

Weights or Machine

Barbell Pullover Hold

Weights or Machine

Barbell Skier

Weights or Machine

Barbell Standing Snatch-Grip Shrug

Weights or Machine

Bent-over Row (w/ Towel)

Reps Only

Big Turn Back Stretch

Duration

Bodyweight Row in Doorway

Bodyweight

Bodyweight Standing Close-Grip Row

Reps Only

Cable Decline Seated Wide-Grip Row

Weights or Machine

Cable Half-Kneeling Face Pull

Weights or Machine

Cable High Row (w/ Chest Support)

Weights or Machine

Cable Kneeling Leaning Forward One-Arm Row

Weights or Machine

Cable Kneeling One-Arm Lat Pulldown

Weights or Machine

Cable Kneeling One-Arm Row

Weights or Machine

Cable Kneeling Rear Delt Row (w/ Rope)

Weights or Machine

Cable One-Arm High Row

Weights or Machine

Cable Parallel-Grip Lat Pulldown on Floor

Weights or Machine

Cable Reverse-Grip Straight-Back Seated High Row

Weights or Machine

Cable Seated Horizontal Shrug

Weights or Machine

Cable Seated One-Arm Alternate Row

Weights or Machine

Cable Seated Reverse Shrug

Weights or Machine

Cable Split-Stance One-Arm Row

Weights or Machine

Cable Standing Lat Pushdown

Weights or Machine

Cable Standing One-Arm Face Pull

Weights or Machine

Cable Standing Supinated Face Pull

Weights or Machine

Cable Standing Twist Row (V Bar)

Weights or Machine

Cable Twisting Pull

Weights or Machine

Cable Twisting Standing High Row

Weights or Machine

Cable Wide-Grip Behind Neck Pulldown

Weights or Machine

Cable Wide-Grip Rear Pulldown Behind Neck

Weights or Machine

Dumbbell Head-Supported Row

Weights or Machine

Dumbbell Hyperextension

Weights or Machine

Dumbbell Incline Alternate Reverse Fly

Weights or Machine

Dumbbell Incline Head-Supported Row

Weights or Machine

Dumbbell Lying Close-Grip Parallel Row on Rack

Weights or Machine

Dumbbell Lying Rear Delt Row

Weights or Machine

Dumbbell Palm Rotational Bent-over Row

Weights or Machine

Dumbbell Pronated to Neutral Grip Row

Weights or Machine

Dumbbell Reverse Grip Incline Row

Weights or Machine

Dumbbell Underhand Renegade Row

Weighted Bodyweight

Exercise Ball Back Stretch

Duration

Exercise Ball Lat Stretch

Reps Only

Exercise Ball Lower Back Prone Stretch

Duration

Exercise Ball Lying Side Lat Stretch

Duration

Fixed-Bar Back Stretch

Duration

Inverted Row (w/ Bent Knee Between Chairs)

Bodyweight

Inverted Row Between Chairs

Bodyweight

Inverted Wide to Narrow Row

Bodyweight

Kettlebell Alternating Renegade Row

Weighted Bodyweight

Kettlebell Good Morning

Weights or Machine

Kettlebell Rear-Delt Row

Weights or Machine

Kneeling Back Rotation Stretch

Reps Only

Kneeling Lat Stretch on Bench

Duration

L Pull-up

Bodyweight

Landmine One-Arm Bent-over Row

Weights or Machine

Lever Alternating Narrow-Grip Seated Row

Weights or Machine

Lever Bent-over Neutral Grip Row (w/ Chest Support)

Weights or Machine

Lever Bent-over One-Arm Wide Grip Row (w/ Chest Support)

Weights or Machine

Lever Bent-over Row (w/ V Bar) (Plate Loaded)

Weights or Machine

Lever Bent-over Wide Grip Row (w/ Chest Support)

Weights or Machine

Lever Bent-over Wide Row (Plate Loaded)

Weights or Machine

Lever Gripless Shrug

Weights or Machine

Lever One-Arm Lateral High Row

Weights or Machine

Lever One-Arm Low Row (Plate Loaded)

Weights or Machine

Lever One-Arm Neutral Grip Seated Row (Plate Loaded)

Weights or Machine

Lever Pullover

Weights or Machine

Lever Reverse-Grip Lateral Pulldown

Weights or Machine

Lever Seated Good Morning

Weights or Machine

Lever Seated Reverse Fly

Weights or Machine

Lever Seated Reverse Fly (Parallel Grip)

Weights or Machine

Lever T-Bar Reverse-Grip Row

Weights or Machine

Lever Unilateral Row

Weights or Machine

Long Lever Lying Back Extension

Reps Only

Lower Back Curl

Reps Only

Lying Floor Hyperextension

Reps Only

Lying Hyperextension Hold

Duration

Lying Prone W to T

Reps Only

Lying Prone Y

Reps Only

One-Arm Lat Stretch Against Wall

Duration

Parallel Bars Bent-Knee Inverted Row

Bodyweight

Pulse Row

Reps Only

Reaching Upper Back Stretch

Duration

Reverse Back Extension on Floor

Reps Only

Ring Elevated Row

Bodyweight

Ring High Row

Bodyweight

Roll Erector Spinae Lying on Floor

Duration

Roll Lower Back (Side) Lying on Floor

Duration

Roll Middle Back Lying on Floor

Duration

Roll Thoracic Spine Lying on Floor

Duration

Roll-Back Stretch

Duration

Safety Bar Good Morning

Weights or Machine

Scapula Push-up

Reps Only

Scapular Pull-up

Bodyweight

Scorpion Stretch

Duration

Seated Back Squeeze

Reps Only

Seated Chin-up

Bodyweight

Seated Commando Pull-up

Bodyweight

Seated Rhomboid Stretch

Duration

Seated Row (w/ Towel)

Reps Only

Seated Upper Body Rotation

Reps Only

Shoulder Transverse Extension

Reps Only

Side-to-Side Chin

Bodyweight

Sitting Bent-over Back Stretch

Reps Only

Smith Back Shrug

Weights or Machine

Smith Back Wide Shrug

Weights or Machine

Smith Bent-over Narrow Pronated Grip Row

Weights or Machine

Smith Bent-over Narrow Supinated Grip Row

Weights or Machine

Smith One-Arm Row

Weights or Machine

Spine (Lumbar) Extension

Reps Only

Superman Row

Reps Only

Suspended Row

Bodyweight

Suspender Face Pull

Weights or Machine

Suspender Middle Row

Weights or Machine

Suspender Row

Weights or Machine

Suspender Wide-Grip Inverted Row

Bodyweight

Suspension In Pulley Machine In Supination Stretch

Weights or Machine

Swimmer

Reps Only

Trap Bar Standing Shrug

Weights or Machine

Weighted Hammer Grip Pull-up on Dip Cage

Weighted Bodyweight

Weighted Plate Bent-over Row

Weighted Bodyweight

45-Degrees Hyperextension (Arms in Front of Chest)

Weights or Machine

Alternate Lateral Pulldown

Weights or Machine

Back Extension on Exercise Ball

Reps Only

Band Bent-over Neutral Grip Row

Weights or Machine

Band Bent-over Wide Grip Row

Weights or Machine

Band Close-Grip Row

Weights or Machine

Band Inverted Row

Weights or Machine

Band One-Arm Bent-Over Row

Weights or Machine

Band One-Arm Standing Low Row

Weights or Machine

Band Pull-Apart (45 Degrees)

Weights or Machine

Band Rear Fly

Weights or Machine

Band Renegade Row

Weights or Machine

Band Seated Face Pull

Weights or Machine

Band Shrug

Weights or Machine

Band-Assisted Chin-up

Assisted Bodyweight

Band-Assisted Chin-up (From Knee)

Assisted Bodyweight

Barbell Behind-The-Back Shrug

Weights or Machine

Barbell Incline Row

Weights or Machine

Barbell Power Shrug

Weights or Machine

Barbell Rack Pull

Weights or Machine

Barbell Rear Delt Row

Weights or Machine

Barbell Reverse Grip Bent-over Row

Weights or Machine

Bench Pull-up

Bodyweight

Bodyweight Standing Row

Reps Only

Cable Bent-over One-Arm Kickback

Weights or Machine

Cable Bent-over Reverse Grip Row

Weights or Machine

Cable Bent-over Row (w/ Bar)

Weights or Machine

Cable Bent-over Row (w/ Rope Attachment)

Weights or Machine

Cable Floor Seated Wide-Grip Row

Weights or Machine

Cable High Pull (w/ Rope Attachment)

Weights or Machine

Cable Lateral Pulldown (w/ Rope Attachment)

Weights or Machine

Cable Lateral Pulldown (w/ V Bar)

Weights or Machine

Cable Low Row (w/ Rope Attachment)

Weights or Machine

Cable One-Arm Bent-over Row

Weights or Machine

Cable One-Arm Lat Pulldown

Weights or Machine

Cable One-Arm Pulldown

Weights or Machine

Cable One-Arm Reverse Fly

Weights or Machine

Cable Rear Delt Row

Weights or Machine

Cable Rear Delt Row (w/ Rope)

Weights or Machine

Cable Rear Pulldown

Weights or Machine

Cable Reverse-Grip Pulldown

Weights or Machine

Cable Rope Crossover Seated Row

Weights or Machine

Cable Rope Elevated Seated Row

Weights or Machine

Cable Seated Face Pull

Weights or Machine

Cable Seated High Row (V Bar)

Weights or Machine

Cable Seated-on-Floor Row (w/ Rope)

Weights or Machine

Cable Standing Pulldown (w/ Rope)

Weights or Machine

Cable Standing Rear Delt Row (w/ Rope)

Weights or Machine

Cable Straight-Arm Pulldown (w/ Rope)

Weights or Machine

Chin-up (In Squatting Position)

Bodyweight

Climbing Monkey Bars

Bodyweight

Commando Pull-up

Bodyweight

Dumbbell Bent-over Reverse Row

Weights or Machine

Dumbbell Bent-over Row (w/ Chest Support)

Weights or Machine

Dumbbell Bent-over Row Against Wall

Weights or Machine

Dumbbell Bent-over Scapula Row

Weights or Machine

Dumbbell High Pull

Weights or Machine

Dumbbell Incline Row

Weights or Machine

Dumbbell Pronated-Grip Row

Weights or Machine

Dumbbell RDL And Bent-over Row

Weights or Machine

Dumbbell Rear Delt Row

Weights or Machine

Dumbbell Reverse Grip Row

Weights or Machine

Dynamic Back Stretch

Reps Only

Exercise Ball Back Extension (w/ Hands Behind Head)

Reps Only

EZ Bar Reverse Grip Bent-over Row

Weights or Machine

Hammer Grip Pull-up on Dip Cage

Bodyweight

Inverted Row (w/ Straps)

Bodyweight

Inverted Row Bent Knees

Weights or Machine

Inverted Wide Row

Bodyweight

Kettlebell Alternating Row

Weights or Machine

Kettlebell Two-Arm Row

Weights or Machine

Kneeling Lat Stretch

Duration

Lever Back Extension

Weights or Machine

Lever Bent-over Row (Plate Loaded)

Weights or Machine

Lever Cable Rear Pulldown

Weights or Machine

Lever Cross Lat Pulldown

Weights or Machine

Lever Lateral Pulldown

Weights or Machine

Lever Lateral Wide Pulldown

Weights or Machine

Lever Lying T-Bar Row

Weights or Machine

Lever One-Arm Seated Row

Weights or Machine

Lever Reverse T-Bar Row

Weights or Machine

Lever Reverse-Grip Vertical Row

Weights or Machine

Lever Row

Weights or Machine

Lever-Assisted Standing Chin-Up

Assisted Bodyweight

Narrow Seated Chin-up

Bodyweight

Narrow Top Half Pull-up

Bodyweight

Pilates Floor Hyperextension

Reps Only

Reach-Forward Upper Back Stretch

Duration

Rope Climb

Bodyweight

Rounded Back Extension

Weights or Machine

Seated Pull-up

Bodyweight

Side Lat Stretch

Duration

Smith Bent-over Pronated Grip Row

Weights or Machine

Smith Narrow Row

Weights or Machine

Smith Rack Pull

Weights or Machine

Smith Reverse Grip Bent-over Row

Weights or Machine

Smith Wide Shrug

Weights or Machine

Spine Backbend Stretch

Duration

Strongman Deadlift

Weights or Machine

Suspender Inverted Row

Bodyweight

Suspension Chin-up

Bodyweight

Suspension Underhand-Grip Inverted Row

Weights or Machine

Trap Bar Bent-over Row

Weights or Machine

Weighted Hang Chin-up

Weighted Bodyweight

Weighted Hyperextension

Weighted Bodyweight

Weighted Inverted Row

Weighted Bodyweight

Wide Seated Pull-up

Bodyweight

45-Degrees Back Extension

Weights or Machine

Alternating Superman

Reps Only

Assisted Chin-up (Low Bar Position)

Assisted Bodyweight

Assisted Chin-up (Squat Position)

Assisted Bodyweight

Assisted Close-Grip Underhand Chin-Up

Assisted Bodyweight

Assisted Parallel Close-Grip Pull-up

Assisted Bodyweight

Band Bent-over Row

Weights or Machine

Band Pull Apart

Reps Only

Band Seated Row

Weights or Machine

Band-Assisted Pull-Up

Assisted Bodyweight

Barbell Bent-over Wide Grip Row

Weights or Machine

Barbell Deadlift (w/ Chains)

Weights or Machine

Barbell Deadlift From Blocks

Weights or Machine

Barbell Narrow Row

Weights or Machine

Barbell Wide Shrug

Weights or Machine

Bodyweight Shrug

Reps Only

Bodyweight Standing Back Stretch

Duration

Brachialis Narrow Pull-up

Bodyweight

Brachialis Pull-up

Bodyweight

Cable Bar Lateral Pulldown

Weights or Machine

Cable Bent-over Row

Weights or Machine

Cable Close-Grip Front Lat Pulldown

Weights or Machine

Cable Front Seated Row

Weights or Machine

Cable Seated Lat-Focused Row

Weights or Machine

Cable Seated Supine-Grip Row

Weights or Machine

Cable Shrug

Weights or Machine

Cable Standing Close-Grip Row

Weights or Machine

Cable Standing Face Pull

Weights or Machine

Cable Standing Row

Weights or Machine

Cable Standing Row (V Bar)

Weights or Machine

Cable Straight-Arm Pulldown

Weights or Machine

Cable Straight-Back Seated Row

Weights or Machine

Cable Underhand Pulldown

Weights or Machine

Cable Wide Neutral-Grip Pulldown

Weights or Machine

Cable Wide Pulldown

Weights or Machine

Cat Stretch

Duration

Chin-up (Isometric and Negative)

Bodyweight

Dead Hang Stretch

Duration

Dumbbell Bent-Arm Pullover

Weights or Machine

Dumbbell Bent-over One-Arm Row

Weights or Machine

Dumbbell Deadlift (Neutral Grip)

Weights or Machine

Dumbbell Deadlift Bent-over Row

Weights or Machine

Dumbbell One-Arm Row (Rack Support)

Weights or Machine

Forward Bend Back Stretch

Duration

High Bar Inverted Row

Bodyweight

Hyperextension

Weights or Machine

Inverted Row

Bodyweight

Jumping Pull-up

Bodyweight

Kettlebell Bent-over Row

Weights or Machine

Kettlebell One-Arm Row

Weights or Machine

Lever Front Pulldown

Weights or Machine

Lever High Row

Weights or Machine

Lever Low Row

Weights or Machine

Lever Narrow-Grip Seated Row (Plate Loaded)

Weights or Machine

Lever Neutral-Grip Seated Row (Plate Loaded)

Weights or Machine

Lever Pronated-Grip Seated Row (Plate Loaded)

Weights or Machine

Lever T-Bar Row (Plate Loaded)

Weights or Machine

Lever-Assisted Chin-Up

Assisted Bodyweight

Middle Back Stretch

Duration

Mixed-Grip Chin-Up

Bodyweight

Pilates Swimming

Reps Only

Pull-up (Negative)

Bodyweight

Reach-Up Back Stretch

Reps Only

Reverse-Grip Machine Lat Pulldown

Weights or Machine

Rocky Pull-up Pulldown

Bodyweight

Seated Lower Back Stretch

Reps Only

Seated Rotation Stretch

Reps Only

Shoulder-Width Neutral Grip Pull-up

Bodyweight

Smith Bent-over Row

Weights or Machine

Smith Deadlift

Weights or Machine

Spine Stretch

Duration

Standing Back Rotation Stretch

Duration

Superman

Reps Only

Superman W

Reps Only

Supinated-Grip Inverted Row

Bodyweight

Top Pull-up Hold

Duration

Trap Bar Deadlift

Weights or Machine

Twin Handle Parallel Grip Lat Pulldown

Weights or Machine

Upper Back Stretch

Duration

Weighted Chin-up

Weighted Bodyweight

Weighted Pull-up

Weighted Bodyweight

Wide-Grip Pull-Up on Dip Cage

Bodyweight

Wide-Grip Rear Pull-Up

Bodyweight

Assisted Pull-up

Assisted Bodyweight

Assisted Standing Pull-up

Assisted Bodyweight

Back Stretch

Duration

Barbell Bent-over Row

Weights or Machine

Barbell Shrug

Weights or Machine

Barbell Weighted Deadlift

Weights or Machine

Bent-Arms Chin-Up

Bodyweight

Cable Elevated Row

Weights or Machine

Cable Lat Pulldown Full Range Of Motion

Weights or Machine

Cable Low Seated Row

Weights or Machine

Cable Low Seated Row (w/ V Bar)

Weights or Machine

Cable Neutral-Grip Lat Pulldown

Weights or Machine

Cable Pulldown

Weights or Machine

Cable Rope Seated Row

Weights or Machine

Cable Seated Row

Weights or Machine

Cable Seated Row (Bent Bar)

Weights or Machine

Cable Seated Row (w/ V Bar)

Weights or Machine

Cable Seated Wide-grip Row

Weights or Machine

Cable Upper Row

Weights or Machine

Cable Wide-Grip Lat Pulldown

Weights or Machine

Chin-up (Narrow Parallel Grip)

Bodyweight

Close-Grip Chin-Up

Bodyweight

Close-Grip Pull-Up

Bodyweight

Dumbbell Bent-over Row

Weights or Machine

Dumbbell One-Arm Bent-over Row

Weights or Machine

Lever Seated Row

Weights or Machine

Pull-up (Neutral Grip)

Bodyweight

Rear Pull-up

Bodyweight

Reverse-Grip Pull-up

Bodyweight

Shoulder Grip Pull-up

Bodyweight

Supinated Narrow-Grip Pull-up

Bodyweight

Wide Chin-up

Bodyweight

Wide-Grip Pull-Up

Bodyweight

Barbell Deadlift

Weights or Machine

Chin-up

Bodyweight

Pull-up

Bodyweight