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A compound back exercise performed on a cable machine, targeting the latissimus dorsi, biceps, and rear deltoids. It delivers the vertical pulling pattern of a pull-up at any load you choose, which makes it both the on-ramp to pull-ups and a precision tool for training lats past the point bodyweight allows. Strict torso position separates […]
A strict barbell row variation where the bar returns to the floor each rep, targeting the lats, rhomboids, and rear deltoids with explosive pulling power. The dead stop strips out momentum and stretch reflex, so every rep is pure back strength from a standstill. It is the row that carries over most directly to the […]
A compound bodyweight pulling exercise using an overhand grip to target the lats, biceps, and upper back. It is the benchmark of relative pulling strength: nothing else demonstrates control of your own bodyweight as clearly, and nothing builds lat width more reliably. Full range from dead hang to chin over bar is the standard worth […]
A horizontal pulling exercise performed seated at a cable station, targeting the mid-back, lats, and biceps. With the lower back supported by an upright posture and the load stabilized by the machine, it lets you work the mid-back hard without the hinge-position demands of a bent over row. That makes it the highest-volume-friendly row in […]
A unilateral back exercise performed with one knee and hand on a bench, targeting the lats, rhomboids, and biceps. The bench takes the lower back out of the equation, so the working side of your back can be loaded hard and heavy in isolation. It is the standard fix for side-to-side back imbalances and often […]
A unilateral back exercise that addresses muscle imbalances by rowing one arm at a time on a seated cable station. The cable keeps tension through the full stretch and full squeeze on each side independently, so the stronger arm cannot quietly carry the weaker one. The single handle also allows a longer pull and more […]
