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- Exercise31 October 2026Band assisted pull-upA long band on the bar takes part of your weight, so you can train the whole pull before you can do one alone. It works the lats, the upper back and the biceps. Each step forward is a lighter band from your own list.
- Exercise31 October 2026Band assisted chin-upPalms toward you, a long band under one foot, chin over the bar. The band takes part of your weight and the underhand grip gives your biceps a bigger share of the pull[1]. Each step forward is a lighter band from your own list.
- Exercise19 October 2026Trap bar shrugA shrug standing inside a trap bar. You pick it up like a deadlift, stand tall, and lift your shoulders straight up. The handles sit at your sides with a neutral grip, so the bar stays out of the way of your thighs and you can load it heavy.
- Exercise19 October 2026Rack pullA deadlift from pins set near your knees. It cuts off the bottom of the pull, so you can hold and finish more weight than you deadlift from the floor[1]. That makes it a lift for overloading the top of the pull, not a replacement for the whole thing.
- Exercise19 October 2026Pendlay rowA barbell row where every rep starts from the floor. Your back is flat and close to level, the bar comes up to your lower chest, and then it goes back down and stops dead. The dead stop is the whole lift: no bounce, no rocking, the same start every rep.
- Exercise19 October 2026Chest-supported T-bar rowA row lying face down on an angled pad, pulling a lever arm loaded with plates. The pad holds your trunk, so your back muscles can row without your lower back holding you bent over. Machine and free weight training built muscle alike across the trials[1], so this is a row to take seriously.
- Exercise19 October 2026Cable shrugA shrug against a low cable. You stand over the pulley with a bar or handles and lift your shoulders straight up toward your ears. The cable keeps pulling at the bottom, and the pause at the top is where the traps do their work.
- Exercise14 October 2026Machine high rowHandles up and in front of you, chest on a pad, pull down and back. A high row sits between a pull-down, which pulls straight down, and a seated row, which pulls straight back. The pad holds your trunk still, so the set ends when your back is done rather than when your position gives out.
- Exercise25 September 2026Assisted pull-upA pull-up with a counterweight under your knees. The machine takes part of your bodyweight off you, so the number you pin is help rather than load, and getting stronger means that number coming down. It trains the same lats, upper back and biceps a pull-up does, at a share of your weight you can move properly for a full set.
- Exercise9 September 2026One-arm landmine rowOne end of a barbell pinned in a landmine or a corner, the other end in one hand, rowed out of a hinge. The bar swings on a fixed arc, so there is one less direction to steer, and rowing a side at a time lets you load one arm harder than a bar across both would.
- Exercise9 September 2026Close-grip lat pull-downA pull-down taken with the hands inside shoulder width and the palms facing away. It trains what the wide version trains. What a narrow grip buys you is a longer pull and, for most people, a slightly heavier one, and those are better reasons to run it than anything you have been told about hitting a different part of the lat.
- Exercise2 September 2026Weighted pull-upThe pull-up runs out of progression sooner than any other upper body lift, because its load is you and you are not getting heavier on purpose. A dip belt is how it carries on going up.
- Exercise2 September 2026Weighted chin-upWhen your bodyweight chin-up stops being hard, more reps is not the only answer. A belt puts the load back somewhere you can choose it, which is what lets a chin-up be trained the way a barbell lift is trained.
- Exercise2 September 2026Vest pull-upA vest is the finest increment a pull-up has. It sits against your chest instead of swinging from your hips, which makes it the version to reach for when a belt turns every set into a pendulum.
- Exercise2 September 2026T-bar rowOne end of a barbell in a corner or a landmine sleeve, a handle around the other, and you row it up to your lower chest. It is a bent-over row on a fixed arc, which means one less thing to steer and one more thing you can load.
- Exercise2 September 2026Straight-arm pull-downArms nearly straight, sweep the bar from overhead down to the front of your thighs. It is the one pull in the library where the elbow does not bend, so the biceps cannot take over and the lats do the shoulder extension on their own[1].
- Exercise2 September 2026Single-arm cable rowOne handle, one arm, and a torso that would very much like to rotate. Resisting that turn is not a side effect of this row. When three rows were measured, the one-armed cable row was the one that put the biggest twisting demand on the trunk[1].
- Exercise2 September 2026Seated cable rowSit down, feet on the plate, and pull a handle to your belly. It is the row nearly every gym has and nearly everybody does wrong, because the seat lets you rock and rocking makes a heavy weight feel possible.
- Exercise2 September 2026Prone floor rowLie face down, lift your chest a little, and row your elbows back off the floor. There is no weight and no bar, and it is still the cheapest way to make the muscles between your shoulder blades work when there is nothing in the room.
- Exercise2 September 2026One-arm dumbbell rowOne hand and one knee on a bench, the other hand rowing a dumbbell to your hip. Bracing on the bench takes most of the hinge out, so you can row something heavy without your lower back being the first thing to run out.
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