Published guides
The One Arm Against Wall stretch uses a wall or doorway to support a bent arm while the torso moves toward it. The position may create a stretch through the lat and side of th...
Read exercise guideThe One Arm Lat Pulldown trains one side of the back at a time using a high cable. The lat provides the main pull while the biceps and middle back assist.
Read exercise guideThe One Handed Hang is a supported hanging drill that places part of the bodyweight through one hand while the feet remain grounded. The lats, biceps, forearm, grip, and shoul...
Read exercise guideThe Overhead Lat is a partner-assisted contract-relax stretch. The working arm is positioned overhead with the elbow bent, creating tension through the lat and triceps region.
Read exercise guideThe Overhead Slam is an explosive medicine-ball exercise that moves the ball from above the head into the floor. The lats contribute to the downward pull, while the abdominals...
Read exercise guidePull-Ups are a bodyweight vertical pulling exercise led by the lats, with the biceps and middle back assisting. The body moves toward a fixed overhead bar while the grip and t...
Read exercise guideRocky Pull-Ups alternate a front pull-up with a repetition directed behind the neck. The lats, biceps, middle back, and shoulders contribute to the pulling motion.
Read exercise guideThe Rope Climb trains vertical pulling, grip, and whole-body coordination. The lats, biceps, forearms, middle back, and shoulders pull while the legs can reduce upper-body dem...
Read exercise guideThe Rope Straight-Arm Pulldown trains shoulder extension against a high cable. The lats draw the arms toward the thighs while the trunk and grip maintain the standing position...
Read exercise guideThe Shotgun Row is a standing one-arm cable pull performed from a split stance. The lats and middle back draw the elbow behind the torso while the biceps assist and the lower...
Read exercise guideBuild your routine
Use GMLYFT to organize the exercises you choose, log each working set, and keep the useful details connected to your training history.
Get GMLYFT for $9.99
One-time purchase. No subscription.
No account required to start.
