Published guides
The Full Range-of-Motion Lat Pulldown uses two high cable handles held with the arms crossed at the top. As the handles travel downward, the hands uncross and rotate toward a...
Read exercise guideGironda Sternum Chins are an advanced chin-up variation performed with an underhand grip and a pronounced backward lean. The lats, biceps, and middle back pull the upper body...
Read exercise guideThe Kipping Muscle-Up is an advanced ring skill that uses a controlled swing to help the athlete pull above the rings, transition the torso forward, and finish with a dip. The...
Read exercise guideThe Kneeling High Pulley Row uses a rope attached above the head. The lats and middle back pull the rope toward the upper chest while the biceps bend the elbows. Kneeling remo...
Read exercise guideThe Kneeling Single-Arm High Pulley Row pulls one handle down from above the head toward the torso. The lat and middle back move the shoulder and arm while the biceps assist w...
Read exercise guideThe Lat Pulldown is a cable exercise that pulls a bar from overhead toward the upper chest. The lats provide the main effort, while the biceps and middle back assist with elbo...
Read exercise guideLatissimus Dorsi SMR places a foam roller beneath the outer upper back near the lat muscle. Body position determines how much pressure reaches the area, making the drill easy...
Read exercise guideThe Leverage Iso Row is a machine rowing exercise that may allow each arm to move independently. The lats and middle back pull the handles toward the torso while the biceps as...
Read exercise guideLondon Bridges are a rope-based pulling exercise performed while the feet remain elevated and the body leans backward. The lats and middle back pull the body, while the biceps...
Read exercise guideThe ring Muscle-Up combines a pull-up, a transition over the rings, and a dip. The lats, middle back, biceps, shoulders, triceps, forearms, traps, and abdominals all contribut...
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