Published guides
The Mixed Grip Chin combines one overhand grip with one underhand grip on a pull-up bar. The lats, middle back, and biceps pull the body upward, but each arm begins in a diffe...
Read exercise guideDespite its name, the supplied exercise is a towel-assisted one-arm chin-up. One hand grips the bar while the other holds a towel, allowing the athlete to change how much help...
Read exercise guideThe One Arm Dumbbell Row trains the middle back and lats while the biceps and rear shoulder assist. Supporting the body with a bench reduces the balance demand and limits tors...
Read exercise guideThe One-Arm Kettlebell Row trains the middle back and lats while the biceps assist. The unsupported hinge also requires the hips and trunk to hold the torso steady.
Read exercise guideThe One-Arm Long Bar Row uses the end of a landmine-mounted barbell as a unilateral rowing implement. The middle back and lats pull the load while the biceps assist and the lo...
Read exercise guideThe Reverse-Grip Bent-Over Row uses a palms-up barbell grip to train the middle back and lats, with the biceps and shoulders assisting. The underhand position often encourages...
Read exercise guideRhomboids-SMR uses a foam roller beneath the upper back while the arms reach forward to spread the shoulder blades. The position applies pressure across the middle back and su...
Read exercise guideThe Seated Cable Row is a horizontal pulling exercise for the middle back and lats, with the biceps and shoulders assisting. A neutral V-handle allows the elbows to track clos...
Read exercise guideThe Seated One-Arm Cable Pulley Row trains the middle back and lats one side at a time. The biceps assist the pull while the traps and trunk help maintain the seated position.
Read exercise guideThe Sled Row uses ropes or chains to pull a loaded sled toward the body. The middle back and lats draw the shoulders and elbows backward while the biceps assist the pull.
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