Upper back

Vertical pull

Assisted pull-up

Palms away, wrists straight in the hang.

Machines and cables

Vertical pull

Band assisted chin-up

Palms toward you, lower slowly.

Bodyweight

Vertical pull

Band assisted pull-up

Dead hang, shoulders set, lower slowly.

Bodyweight

Shoulder isolation

Band pull-apart

Arms straight, pull to your chest.

Bodyweight

Horizontal pull

Barbell row

Flat back, pull the bar to the belt.

Barbell

Horizontal pull

Chest-supported T-bar row

Chest on the pad, pull the elbows back.

Machines and cables

Horizontal pull

Chest-supported dumbbell row

Chest stays down, pull the elbows back.

Dumbbells

Vertical pull

Chin-up

Palms toward you, shoulders down.

Bodyweight

Vertical pull

Close-grip lat pull-down

Hands inside the shoulders, elbows down.

Machines and cables

Hinge

Conventional deadlift

Flat back, take the slack out first.

Barbell

Horizontal pull

Elevated-feet inverted row

Feet up on a chair, chest to the edge.

Bodyweight

Shoulder isolation

Face pull

Pull to the eyes, spread the rope wide.

Machines and cables

Carry

Farmer's carry

Stand tall, ribs down, walk smooth.

Dumbbells

Carry

Front-rack carry

Elbows high, ribs down, stand tall.

Dumbbells

Vertical pull

Half-kneeling cable pull-down

Pull the elbow down, ribs stay stacked.

Machines and cables

Shoulder isolation

Incline reverse fly

Soft elbows, squeeze the blades.

Dumbbells

Horizontal pull

Inverted row

Body straight, chest to the bar.

Bodyweight

Vertical pull

Lat pull-down

Lead with the elbows, bar to the chest.

Machines and cables

Horizontal pull

Machine high row

Chest on the pad, elbows down and back.

Machines and cables

Shoulder isolation

Machine rear delt fly

Chest on the pad, sweep the arms back wide.

Machines and cables

Horizontal pull

Machine row

Chest on the pad, pull the elbows back.

Machines and cables

Vertical pull

Neutral-grip lat pull-down

Drive the elbows down to the ribs.

Machines and cables

Horizontal pull

One-arm dumbbell row

Flat back, drive the elbow to the hip.

Dumbbells

Horizontal pull

One-arm landmine row

Row to the hip, keep the shoulders square.

Barbell

Horizontal pull

Pendlay row

Flat back, row from the floor every rep.

Barbell

Shoulder isolation

Prone Y raise

Thumbs up, lift into a Y off the floor.

Bodyweight

Horizontal pull

Prone floor row

Lift the chest, squeeze the blades.

Bodyweight

Vertical pull

Pull-up

Palms away, wrists straight in the hang.

Bodyweight

Hinge

Rack pull

Bar from the pins, hips through.

Barbell

Shoulder isolation

Reverse cable crossover

Sweep the arms wide, thumbs pointing up.

Machines and cables

Horizontal pull

Seated cable row

Tall chest, pull to the belly.

Machines and cables

Shoulder isolation

Seated reverse dumbbell fly

Chest to thighs, squeeze the blades.

Dumbbells

Horizontal pull

Single-arm cable row

Pull to the hip, don't twist.

Machines and cables

Horizontal pull

T-bar row

Flat back, pull to the chest.

Barbell

Vertical pull

Vest pull-up

Palms away, wrists straight in the hang.

Bodyweight

Vertical pull

Weighted chin-up

Palms toward you, shoulders down.

Bodyweight

Vertical pull

Weighted pull-up

Palms away, wrists straight in the hang.

Bodyweight