reckonerUpper back
28 movements Reckoner can prescribe for the upper back, across barbell, dumbbells, machines and cables and bodyweight. Every one carries the cue the watch shows you mid set.
27 of the 28 have full pages so far. The rest carry the library's own cue while they are written up.
Assisted pull-up
Palms away, wrists straight in the hang.
Machines and cables
Barbell row
Flat back, pull the bar to the belt.
Barbell
Horizontal pullChest-supported dumbbell row
Chest stays down, pull the elbows back.
Dumbbells
Vertical pullChin-up
Palms toward you, shoulders down.
Bodyweight
Vertical pullClose-grip lat pull-down
Hands inside the shoulders, elbows down.
Machines and cables
HingeConventional deadlift
Flat back, take the slack out first.
Barbell
Horizontal pullElevated-feet inverted row
Feet up on a chair, chest to the edge.
Bodyweight
Shoulder isolationFace pull
Pull to the eyes, spread the rope wide.
Machines and cables
CarryFarmer's carry
Stand tall, ribs down, walk smooth.
Dumbbells
CarryFront-rack carry
Elbows high, ribs down, stand tall.
Dumbbells
Vertical pullHalf-kneeling cable pull-down
Pull the elbow down, ribs stay stacked.
Machines and cables
Shoulder isolationIncline reverse fly
Soft elbows, squeeze the blades.
Dumbbells
Horizontal pullInverted row
Body straight, chest to the bar.
Bodyweight
Vertical pullLat pull-down
Lead with the elbows, bar to the chest.
Machines and cables
Horizontal pullMachine row
Chest on the pad, pull the elbows back.
Machines and cables
Vertical pullNeutral-grip lat pull-down
Drive the elbows down to the ribs.
Machines and cables
Horizontal pullOne-arm dumbbell row
Flat back, drive the elbow to the hip.
Dumbbells
Horizontal pullOne-arm landmine row
Row to the hip, keep the shoulders square.
Barbell
Shoulder isolationProne Y raise
Thumbs up, lift into a Y off the floor.
Bodyweight
Horizontal pullProne floor row
Lift the chest, squeeze the blades.
Bodyweight
Vertical pullPull-up
Palms away, wrists straight in the hang.
Bodyweight
Shoulder isolationReverse cable crossover
Sweep the arms wide, thumbs pointing up.
Machines and cables
Horizontal pullSeated cable row
Tall chest, pull to the belly.
Machines and cables
Horizontal pullSingle-arm cable row
Pull to the hip, don't twist.
Machines and cables
Horizontal pullT-bar row
Flat back, pull to the chest.
Barbell
Vertical pullVest pull-up
Palms away, wrists straight in the hang.
Bodyweight
Vertical pullWeighted chin-up
Palms toward you, shoulders down.
Bodyweight
Vertical pullWeighted pull-up
Palms away, wrists straight in the hang.
Bodyweight