Cross-Body Arm Swings
A loose, rhythmic warm-up that opens your chest and upper back and gets your shoulders ready to work.
Cable Rope Face Pulls
Strengthens the small muscles at the back of your shoulders. It helps undo a desk-day slouch and keeps your shoulders healthy for pressing.
Cable Seated Rows
A seated pull toward your stomach that builds a stronger back for better posture and easier lifting and carrying.
Dumbbell Bent-Over Reverse Flyes
Raises your arms out wide while bent forward. It strengthens the back of your shoulders to balance all your pushing and improve posture.
Dumbbell Bent-Over Rows
A standing pull from a forward lean that builds the back strength behind good posture and pulling open heavy doors.
Dumbbell Half-Kneeling Single-Arm Rows
Pulling from a half-kneeling stance builds back strength while training your hips and trunk to stay steady and square.
Dumbbell Single-Arm Bent-Over Rows
Builds one-arm pulling strength, like starting a lawn mower, with your free hand braced so your back stays supported.
Machine Seated Rows
A supported pull toward your body that strengthens your back. It counters hours spent hunched over a desk or phone.
TRX Rows
A bodyweight pull on hanging straps that strengthens your back for better posture. You make it easier or harder just by moving your feet.
Barbell Bent-Over Rows
Pulling a bar toward your body while bent forward. It builds a strong back that helps you stand tall and lift with less strain.
Dumbbell Bent-Over Rows to Triceps Kickbacks
Two upper-body moves linked into one, so you train pulling strength and arm strength without changing position.
Dumbbell Renegade Rows
Rowing from a plank builds back strength while your midsection fights to keep your body from twisting.
Rowing Machine
Low-impact cardio that works nearly every major muscle with each stroke, easy on your joints and great for building endurance.