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Exercise library

114 exercises — what each one works, how to do it step by step, the mistakes to avoid, and what to swap it for. General guidance, not medical advice.

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All muscles Chest Front shoulders Side shoulders Rear shoulders Biceps Triceps Forearms and grip Traps Upper back Lats Lower back Abs Obliques Hip flexors Glutes Inner thighs Quads Hamstrings Calves

13 exercises working rear shoulders

Band pull-apartA resistance band · Rear shoulders, Upper back
Face pullA cable station with a rope, set at face height · Rear shoulders, Upper back
Prone Y-T-W raiseNo equipment · Upper back, Traps, Rear shoulders
Barbell rowA barbell · Lats, Upper back
Double kettlebell bent rowTwo kettlebells of the same weight · Lats, Upper back
Kettlebell rowOne kettlebell · Lats, Upper back
Dumbbell rowOne dumbbell and something to brace on · Lats, Upper back
Band rowA resistance band and a sturdy anchor · Upper back, Lats
Seated cable rowA seated cable row · Upper back, Lats
Doorframe rowA sturdy door frame · Upper back, Lats
Towel rowA towel and a sturdy anchor · Lats, Upper back
Inverted rowA low bar, rings or a sturdy table · Upper back, Lats
Lat pulldownA lat pulldown machine · Lats

Exercise library — Haleday