Back: what the lats, the upper back and the lower back do, and what trains each

How each exercise is done

The same descriptions the app shows on each exercise’s screen.

• Close-Grip Lat Pulldown+

  A lat pulldown with your hands close together, on a narrow handle or a straight bar. Sit with your thighs under the pads, grip the handle with your arms straight and lean back slightly. Pull it down to your upper chest, driving your elbows down close to your sides, then let it rise under control until your arms are straight.

• Lat Pulldown+

  A seated pull on a cable machine that brings a wide bar down to the top of your chest. Sit with your thighs under the pads, grip the bar a little wider than your shoulders and lean back slightly. Pull the bar down in front of your face to your upper chest, driving your elbows down, then let it rise under control until your arms are straight.

• Seated Cable Row+

  A seated row pulling a cable handle towards your stomach. Sit with your feet against the platform and your knees slightly bent, and hold the handle with your arms straight and torso upright. Pull the handle to your stomach, leading with your elbows and drawing your shoulder blades back, then let your arms straighten forward again without rocking your torso.

• Wide-Grip Lat Pulldown+

  A lat pulldown with a grip clearly wider than your shoulders. Sit with your thighs under the pads, grip the bar near its ends and lean back slightly. Pull the bar in front of your face to your upper chest, driving your elbows down and out, then let it rise under control until your arms are straight.

• Cable Pullover+

  A pullover lying on a bench, with a low cable pulling from behind your head. Place a flat bench in front of a low pulley and lie on it with your head towards the machine. Hold the bar behind your head with your elbows slightly bent, pull it in an arc until it is above your chest, keeping the elbow bend fixed, then let it travel back under control until your arms are in line with your body.

• Reverse-Grip Lat Pulldown+

  A lat pulldown with an underhand grip, palms facing you. Sit with your thighs under the pads, grip the bar about shoulder-width apart with your palms towards you and lean back slightly. Pull the bar down to your upper chest, driving your elbows down close to your sides, then let it rise under control until your arms are straight.

• Single-Arm Cable Row+

  A row with one arm at a cable pulley, pulling a handle towards your hip. Stand or sit facing the pulley and hold the handle in one hand, arm straight and torso steady. Pull the handle back to your side, leading with your elbow and letting your shoulder blade move back, then let your arm straighten forward again. Finish one side, then switch.

• Straight-Arm Pulldown+

  Pulling a high cable bar down to your thighs in an arc with your arms kept straight. Stand facing the machine, hold the bar or rope with your arms straight in front at about head height and lean forward slightly from the hips. Sweep it down to your thighs keeping your elbows almost straight, then let it rise back under control.

• Barbell Pullover+

  Taking a barbell in an arc from over your chest to behind your head and back, lying on a bench. Lie on a flat bench and hold the bar above your chest, hands about shoulder-width apart and elbows slightly bent. Lower it behind your head until your arms are about in line with your body, keeping the elbow bend fixed and your lower back from arching, then pull it back over your chest.

• Barbell Row+

  A row with the torso bent forward, pulling a barbell towards your stomach. Hold the bar with an overhand grip, bend your hips and knees slightly and lean forward until your torso is well inclined, back neutral. Pull the bar to your lower chest or upper stomach, leading with your elbows, then lower it until your arms are straight, keeping your torso still throughout.

• Barbell Seal Row+

  A barbell row lying face down on a high bench, so the bench holds your torso still. Raise a flat bench high enough that the bar hangs clear of the floor at arm's length, lie face down along it and grip the bar a little wider than your shoulders. Pull it up until it touches the underside of the bench, leading with your elbows, then lower it until your arms are straight.

• Meadows Row+

  A one-arm row on the free end of a barbell, standing side-on to it. Wedge one end of the bar into a corner or a landmine holder, stand beside the loaded end in a staggered stance and hinge forward, resting your free forearm on your front knee. Grip the thick end of the bar overhand and pull it up beside your hip, elbow leading, then lower it until your arm is straight. Finish one side, then switch.

• T-Bar Row+

  A bent-over row pulling one end of a bar, or the handle of a T-bar machine, towards your chest. Stand astride the bar with your knees slightly bent, hinge forward with a neutral back and grip the handle with both hands. Pull it towards your lower chest by driving your elbows back, keeping your torso still, then lower it until your arms are straight.

• Pendlay Row+

  A barbell row in which every rep starts from the floor, with the torso close to parallel to the ground. Stand over the bar with your feet about hip-width apart, hinge until your torso is almost horizontal and grip the bar a little wider than your shoulders, back neutral. Pull the bar quickly to your lower chest without raising your torso, then lower it back to the floor and let it settle before the next rep.

• Chest-Supported Dumbbell Row+

  A row lying face down on an incline bench, so the bench holds your torso still. Set the bench at a low incline, lie with your chest on the pad and let a dumbbell hang in each hand. Pull the dumbbells up towards your hips, leading with your elbows and drawing your shoulder blades together, then lower them until your arms are straight.

• Dumbbell Row+

  A one-arm row with a dumbbell, the other hand and knee braced on a bench. Place one knee and the hand on the same side on a flat bench, back flat and close to parallel with the floor, and hold the dumbbell in the other hand with your arm straight. Pull it up towards your hip, leading with your elbow, then lower it until your arm is straight. Finish one side, then switch.

• Dumbbell Pullover+

  Taking one dumbbell from over your chest back behind your head in an arc and returning it. Lie on a flat bench holding the dumbbell with both hands above your chest, elbows slightly bent. Lower it back behind your head until your arms are about in line with your body or you feel a stretch along your chest and sides, keeping the elbow bend fixed and your lower back from arching, then pull it back over your chest.

• Dumbbell Seal Row+

  A row with two dumbbells, lying face down on a high flat bench so your legs and hips cannot help. Raise the bench high enough that the dumbbells hang clear of the floor at arm's length, and lie face down along it with your arms hanging at its sides. Pull the dumbbells up towards your lower ribs, leading with your elbows and drawing your shoulder blades together, then lower them until your arms are straight.

• Negative Pull-Up+

  Only the lowering half of a pull-up, done as slowly as you can. Jump or step up until your chin is above the bar, hands a little wider than your shoulders and palms facing away. Lower yourself slowly and steadily all the way to straight arms, then step back up for the next rep. Use it while a full pull-up is still out of reach.

• Pull-Up+

  Pulling yourself up to a bar with an overhand grip until your chin is above it. Hang from the bar with your hands a little wider than your shoulders, palms facing away and arms straight. Pull yourself up by driving your elbows down, without swinging or kicking, until your chin clears the bar, then lower yourself all the way to straight arms.

• Muscle-Up+

  Pulling yourself up and over a bar, then pressing to straight arms above it, in one movement. Hang with your hands about shoulder-width apart and your arms straight. Pull hard and high towards your lower chest, and as your chest reaches the bar, lean it over and turn your wrists over, then press down until your arms are straight above the bar. Lower yourself back to a hang under control.

• Wide Pull-Up+

  A pull-up with your hands clearly wider than your shoulders. Hang from the bar with an overhand grip and your arms straight. Pull yourself up by driving your elbows down and out, without swinging or kicking, until your chin clears the bar, then lower yourself all the way to straight arms.

• Inverted Row+

  Pulling your chest up to a bar while your body hangs beneath it, heels on the floor. Set a bar at about waist height, lie underneath and hold it with your hands a little wider than your shoulders, body straight from head to heels. Pull your chest to the bar by drawing your elbows back, then lower yourself until your arms are straight. The more horizontal your body, the harder it is.

• Archer Row+

  An inverted row in which one arm does the pulling while the other stays straight. Lie under a bar set at about waist height, grip it with your hands wide apart and keep your body straight from head to heels. Pull your chest towards one hand by bending that elbow, keeping the other arm straight, then lower yourself until both arms are straight. Alternate sides, or finish one side, then switch.

• Machine Lat Pulldown+

  A pulldown on a lever machine, with separate handles moving along a fixed path. Set the seat so your thighs sit under the pads and you can just reach the handles with your arms straight. Pull the handles down towards the sides of your upper chest, driving your elbows down, then let them rise under control until your arms are straight.

• Machine Row+

  A seated row on a lever or cable machine, with the chest against a pad. Adjust the seat so the handles are at about mid-chest, sit with your chest against the pad and grip the handles with your arms straight. Pull the handles back by driving your elbows past your sides and drawing your shoulder blades together, then let your arms straighten again under control.

• Assisted Pull-Up+

  A pull-up on a machine whose pad pushes up under your knees or feet and takes part of your weight. Set the counterweight, kneel or stand on the pad and grip the handles with your arms straight. Pull yourself up by driving your elbows down until your chin is above the handles, then lower yourself all the way to straight arms. The more counterweight, the easier it is.

• Kettlebell Row+

  A one-arm row with a kettlebell from a staggered stance. Step one foot back, hinge forward until your torso is well inclined with your back neutral, and rest your free hand on your front thigh or a bench. Pull the kettlebell up towards your hip, leading with your elbow, then lower it until your arm is straight. Finish one side, then switch.

• Smith Machine Row+

  A bent-over row with the bar running in the Smith machine's fixed track. Set the bar at about knee height, grip it a little wider than your shoulders, unhook it and hinge forward until your torso is well inclined, back neutral. Pull the bar to your lower chest or upper stomach, leading with your elbows, then lower it until your arms are straight, and rack it when you finish.

How each exercise is done

The same descriptions the app shows on each exercise’s screen.

Exercises already described under a table above are not repeated here.

• Incline Inverted Row+

  A row with your body leaning back at an angle, between upright and horizontal. Grip a bar or rings set at about chest height, walk your feet forward until your arms are straight and your body is on a diagonal, and keep it straight from head to heels. Pull your chest up to your hands, then lower yourself until your arms are straight. The further forward your feet, the harder it is.

• Vertical Inverted Row+

  The first and easiest row of the progression, done with your body almost upright. Stand facing a sturdy upright support such as a door frame or a post, with your feet close to its base, and grip it with both hands at about chest height. Lean back until your arms are straight, keeping your body in one line, then pull your chest towards your hands and lower yourself back under control.

• Wide-Grip Inverted Row+

  An inverted row with your hands set well wider than your shoulders. Lie under a bar set at about waist height, grip it overhand much wider than shoulder-width and keep your body straight from head to heels. Pull your chest up to the bar, letting your elbows point out to the sides, then lower yourself until your arms are straight.

• Face-Down Incline Dumbbell Row+

  A row lying face down on an incline bench, pulling with your elbows out wide. Set the bench at a moderate incline, lie with your chest on the pad and let a dumbbell hang in each hand, palms facing your feet. Pull the dumbbells up towards your upper chest with your elbows flaring out to the sides and your shoulder blades squeezing together, then lower them until your arms are straight.

• Scapular Pull-Up+

  Moving only your shoulder blades while you hang from a bar, with your arms straight throughout. Hang from a pull-up bar with an overhand grip about shoulder-width apart. Without bending your elbows, pull your shoulder blades down and together so your body rises slightly and your shoulders move away from your ears, then let them rise back into a full hang under control.

How each exercise is done

The same descriptions the app shows on each exercise’s screen.

• Bird Dog+

  Reaching one arm forward and the opposite leg back from all fours while keeping your back still — a drill for a steady lower back. Kneel on all fours with your hands under your shoulders, your knees under your hips and your back flat. Extend one arm forward and the opposite leg back until both are level with your body without arching or twisting, hold for a moment, then bring them back and switch sides.

• Hyperextension+

  Bending forward at the hips and back up on a back-extension bench, with your feet held under the rollers. Set the pad so it sits just below your hips, hook your heels under the rollers and cross your arms over your chest. Lower your upper body by bending at the hips, then raise it until your body is in a straight line, without arching past it.

• Reverse Hyperextension+

  Lifting your legs behind you while your upper body lies on a bench or machine. Lie face down with your hips at the edge, hold the bench and let your legs hang down. Raise them behind you with straight knees until they are in line with your body, squeezing your glutes and without swinging, then lower them slowly.

• Angled Bridge+

  A bridge with your hands raised on a sturdy bench or bed at about knee height, so the arch is less steep than from the floor. Sit on the floor with your back to it, knees bent and feet flat, and reach back over your shoulders to place your hands on its edge, fingers pointing towards your feet. Push through your hands and feet to lift your hips and arch your back, then lower yourself back down under control.

• Full Bridge+

  A full backbend, your body arched up off the floor on straight arms and legs. Lie on your back with your knees bent, your feet flat near your buttocks and your hands on the floor beside your head, fingers pointing towards your feet. Push through your hands and feet to lift your hips and back, straightening your arms until your body forms a high arch, then lower yourself back down under control.

• Half Bridge+

  A bridge pushed only part of the way up. Lie on your back with your knees bent, your feet flat and your hands on the floor beside your head, fingers pointing towards your feet. Push through your hands and feet to lift your hips and back into an arch with your head off the floor, stop about halfway to a full bridge, then lower yourself back down.

• Head Bridge+

  A bridge in which the top of your head rests on the floor and your arms stay bent. Lie on your back with your knees bent, your feet flat and your hands on the floor beside your head, fingers pointing towards your feet. Push through your hands and feet to lift your hips and back, and roll onto the top of your head so your weight rests on your feet, hands and head, then lower yourself back down.

• Closing Bridge+

  Lowering yourself from standing into a full bridge, without a wall. Stand with your feet about shoulder-width apart, raise your arms overhead and arch back slowly, pushing your hips forward and looking back for the floor. Keep arching under control until your hands land on the floor behind you, fingers pointing towards your feet, then lower yourself onto your back.

• Stand-to-Stand Bridge+

  Arching back from standing into a full bridge and standing back up out of it, without a wall. Stand with your feet about shoulder-width apart, raise your arms overhead and arch back under control until your hands reach the floor behind you. Then shift your weight towards your feet, push the floor away with your hands and drive your hips forward to come back up to standing.

• Wall Walking Bridge (Down)+

  Lowering yourself from standing into a bridge by walking your hands down a wall. Stand with your back to a wall, a short step away from it. Arch back, reach overhead and place your hands on the wall, then walk them down it hand by hand as your back arches further, until your hands reach the floor in a full bridge. Lower yourself onto your back to finish.

• Wall Walking Bridge (Up)+

  Walking your hands back up a wall to come out of a bridge and stand up again. Stand with your back to a wall, a short step away from it, and walk your hands down it into a full bridge. Then walk them back up the wall, hand by hand, pushing your hips forward, until you are standing upright again.

• Good Morning+

  A hip hinge with a barbell across the upper back. Set the bar on your upper back as for a squat, feet about hip-width apart and knees slightly bent. Push your hips back and lean your torso forward until it is close to parallel with the floor or your back can no longer stay neutral, then drive your hips forward to stand up.

• Rack Pull+

  A deadlift started from the safety pins of a rack or from blocks, with the bar at about knee height. Set the bar there, stand close with your feet about hip-width apart and grip it just outside your legs. Keeping your back flat, drive your hips forward and stand up tall with the bar, then lower it back onto the pins under control.

• Stiff-Leg Deadlift+

  A deadlift with the knees kept almost straight, so the hips do the moving. Stand holding the bar at your thighs, knees just unlocked. Hinge at the hips to lower the bar close to your legs as far as your back stays neutral, then drive your hips forward to stand up. The knees bend even less than in the Romanian deadlift, and the bar may go all the way to the floor.

• Trap Bar Deadlift+

  A deadlift with a hexagonal bar that you stand inside, holding the handles at your sides. Bend your hips and knees to grip the handles, keep your back neutral and your chest up, and stand up by straightening your hips and knees together. Lower the bar back to the floor the same way.

• Deadlift+

  Lifting a barbell from the floor to standing by straightening your hips and knees. Stand with the bar over the middle of your feet, feet about hip-width apart, then bend down and grip it just outside your legs. With your back neutral and the bar close to your shins, push the floor away and stand up tall, then lower the bar along the same path, hips back first.

• Deficit Deadlift+

  A deadlift standing on a low platform, so the bar starts further below you and each rep is longer. Stand on a weight plate or a low platform with the bar over the middle of your feet, bend down and grip it just outside your legs. With your back neutral and the bar close to your shins, push the platform away and stand up tall, then lower the bar along the same path.