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...
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