Pull-Up
Bodyweight · Lats, Biceps, Upper Back
How to do it
- Grip the bar overhand, hands a little wider than your shoulders
- Start each rep from a full hang with your arms completely straight
- Pull your shoulder blades down first, then drive your elbows toward the floor
- Keep your ribs down and squeeze your glutes to stop any swing
- Pull until your chin clears the bar without craning your neck
- Lower under control over about two seconds to a full hang
Common mistakes
- Swinging the legs to build momentum — pause at the bottom and start each rep still
- Cutting the range short — start from straight arms and finish with the chin above the bar
- Dropping fast to the bottom — lower under control, especially on the last rep
The pull-up trains the lats — the broad muscles down the sides of the back — through a full vertical pull, and builds grip and arm strength that carries into every other pulling lift. It needs only a sturdy bar, though the strength required puts it beyond many beginners, who are better served by band assistance or a pulldown. Three to five sets of three to eight reps suits most people. Check the bar is properly fixed before hanging from it.
Other ways to train this: Band-Assisted Pull-Up, Chin-Up, Lat Pulldown.
Lat Pulldown
Gym · Lats, Biceps
How to do it
- Set the thigh pad so your legs are pinned and your hips stay down
- Grip slightly wider than shoulder-width, arms fully straight at the top
- Chest up with only a slight backward lean, around 10 to 15°
- Drive your elbows down toward your back pockets
- Pull the bar to your collarbone, never behind your neck
- Return slowly until your arms are straight and your shoulders rise
Common mistakes
- Leaning far back and heaving with the whole body — hold the torso angle still
- Pulling the bar down behind the neck — bring it to the collarbone in front
- Letting the bar snap back up — control the return over about two seconds
The lat pulldown trains the same vertical pull as a pull-up, with a load that can be set to any level, which makes it a practical way for a beginner to build back width and for anyone to add pulling volume late in a session. It needs a cable machine with a high pulley. Three to four sets of eight to twelve reps suits muscle growth; heavier sets of five or six build strength. Progress by adding small increments rather than by leaning further back.
No gym access? Try Band-Assisted Pull-Up, Pull-Up, Chin-Up.
Band-Assisted Pull-Up
Bodyweight · Lats, Biceps
How to do it
- Loop the band over the bar and thread one end through the other
- Put one foot or knee in the loop and hang with straight arms
- Grip slightly wider than shoulder-width and hold your body still before pulling
- Pull your shoulder blades down, then drive your elbows toward the floor
- Pull until your chin clears the bar, keeping your legs quiet
- Lower under control — the band gives least help near the top
Common mistakes
- Using a band so thick it does the work — pick one that makes the last rep hard
- Letting the band fling you out of the bottom — start each rep from a still hang
- Staying on the same band for months — test an unassisted rep every couple of weeks
Band-assisted pull-ups let a beginner train the full vertical pull before they can manage an unassisted rep. The band is stretched furthest at the bottom, so it helps most where the lift is hardest and least near the top. Only a sturdy bar and a loop band are needed, which suits home training. Three to four sets of five to eight reps works well, moving to a thinner band as reps get easier. Check the band and the bar before hanging.
Other ways to train this: Chin-Up, Lat Pulldown, Pull-Up.
Chin-Up
Bodyweight · Lats, Biceps
How to do it
- Grip the bar with palms facing you, hands about shoulder-width apart
- Start from a full hang with your arms completely straight
- Pull your shoulder blades down before your elbows begin to bend
- Drive your elbows down toward your sides, keeping them close to your body
- Pull until your chin clears the bar, chest rising toward it
- Lower under control to a full hang before the next rep
Common mistakes
- Cutting the range short — travel from straight arms to the chin above the bar
- Swinging the legs for momentum — keep the ribs down and the glutes tight
- Setting the hands far narrower than the shoulders, which many find uncomfortable on the wrists — keep them about shoulder-width
The chin-up uses an underhand grip, which brings the biceps in more strongly than a pull-up and lets most people manage a few more reps, so it is a sensible step toward the overhand version. It trains the lats and upper back and needs only a sturdy bar, which should be checked before hanging. Three to four sets of five to ten reps serves size and strength; a band or a pulldown fills the gap for anyone not yet able to do one.
Other ways to train this: Band-Assisted Pull-Up, Pull-Up, Lat Pulldown.
Barbell Bent-Over Row
Gym · Back, Rear Delts, Biceps · also called Barbell row
How to do it
- Set your feet hip-width and grip the bar just outside your knees
- Brace your abs and keep a flat back and neutral neck throughout
- Hinge at the hips until your torso is at about 45° or lower
- Pull the bar towards your stomach, not your chest
- Lead with your elbows and squeeze your shoulder blades together at the top
- Lower under control until your arms are straight
Common mistakes
- Standing up between reps to heave the weight — hold the torso angle fixed
- Rounding the lower back — lighten the bar and hinge from the hips
- Yanking with the arms only; drive the elbows back and let the back work
The barbell row builds thickness across the mid-back and rear shoulders, and it trains the bracing that carries over to deadlifts and squats. It suits lifters who can already hold a steady hinge position under load, and needs a barbell and plates. Three or four sets of 6–10 reps sit well after a press or a squat. The bent-over position loads the lower back, so technique should stay strict and the weight modest.
No gym access? Try Single-Arm Dumbbell Row, T-Bar Row, Inverted Row.
Single-Arm Dumbbell Row
Dumbbell · Lats, Back · also called One-arm row
How to do it
- Place one knee and the same-side hand on a bench for support
- Set your back flat and roughly parallel to the floor
- Let the dumbbell hang at arm's length until you feel the back stretch
- Pull the elbow past your ribs, keeping it close to your body
- Squeeze for a full second at the top, then lower under control
- Keep your hips and shoulders square — do not twist to lift
Common mistakes
- Rotating the torso to move more weight — keep both shoulders level
- Shrugging the weight upward; pull back and down towards the hip instead
- Dropping the dumbbell quickly — take about two seconds to lower it
The single-arm dumbbell row trains one side of the back at a time, so a weaker side cannot hide behind a stronger one. The bench support takes most of the load off the lower back, so it suits beginners and anyone whose back tires early in bent-over rowing, and it needs a bench and one dumbbell. Three sets of 8–12 reps per arm works for size, while heavier sets of about six build strength. Keeping the torso still matters more than the weight used.
No dumbbells? Try Inverted Row, Seated Cable Row, Seated Band Row.
Seated Cable Row
Gym · Back, Rear Delts
How to do it
- Set your feet on the platform with a slight bend in the knees
- Sit tall with your chest up and your lower back neither rounded nor arched
- Allow a full stretch at the front, letting your shoulder blades travel forward
- Pull the handle to your stomach, driving your elbows back past your ribs
- Draw your shoulders back at the finish and keep the torso upright
- Return the handle slowly instead of letting the stack pull you forward
Common mistakes
- Rocking back and forth from the lower back — keep the torso close to upright
- Cutting the stretch short; let the arms straighten fully at the front
- Shrugging at the finish — keep the shoulders down and drive with the elbows
The seated cable row builds mid-back thickness with constant tension and a supported, upright torso, which makes it one of the easiest heavy pulls to learn. It suits complete beginners through to advanced lifters and needs a cable stack with a low pulley. Three or four sets of 8–15 reps fit most programmes, usually paired with a vertical pull such as a pulldown. Adding a brief pause at the squeeze is more useful than adding plates.
No gym access? Try Seated Band Row, Single-Arm Dumbbell Row, Barbell Bent-Over Row.
Inverted Row
Bodyweight · Back, Biceps · also called Body row
How to do it
- Set a sturdy bar or table edge at roughly hip height
- Lie underneath and grip it slightly wider than shoulder-width
- Squeeze your glutes and hold a straight line from heels to head
- Pull your chest to the bar, driving your elbows down and back
- Pause briefly at the top, then lower until your arms are straight
- Walk your feet further forward to make it harder; bend your knees to make it easier
Common mistakes
- Letting the hips sag — brace the abs and squeeze the glutes
- Stopping short of the bar; pull until the chest touches or comes close
- Leading with the chin while the chest stays back — lead with the chest
The inverted row is the horizontal pull most people can start with almost anywhere: a bar in a rack, a low set of rings, or a solid table. Difficulty is set by body angle rather than by load, so it scales from complete beginner up to a demanding feet-elevated version. It builds the upper back and biceps and balances out pressing work. Three sets of roughly 8–15 reps, stopped a couple of reps short of failure, is a sensible dose.
Other ways to train this: Seated Band Row, Towel Door Row, Single-Arm Dumbbell Row.
Seated Band Row
Bodyweight · Back, Biceps
How to do it
- Sit on the floor with your legs straight and the band looped around your feet
- Take an end of the band in each hand with no slack left
- Sit tall with a flat back and your chest lifted
- Pull your elbows past your ribs, keeping them close to your sides
- Hold the squeeze for one second with your shoulder blades pinched together
- Resist the band on the way forward instead of letting it snap your arms out
Common mistakes
- Rounding the back and collapsing towards your feet — sit tall and hinge only from the hips
- Pulling with the arms instead of the back; think about driving the elbows backwards
- Leaving slack at the start — shorten the band or use a thicker one
The seated band row gives a home trainer a genuine horizontal pull with almost no kit — one long band and a patch of floor. Tension rises as the band stretches, so the hardest point is the squeeze, which suits higher-rep work: three or four sets of 12–20 reps. Load is harder to measure than with weights, so progress is tracked by band thickness and reps. A worn band can snap, so it should be checked for nicks before use.
Other ways to train this: Inverted Row, Towel Door Row, Seated Cable Row.
Towel Door Row
Bodyweight · Back
How to do it
- Loop a towel around a sturdy handle on a closed, latched door
- Work from the side the door opens away from you so it cannot swing open
- Hold one end of the towel in each hand, arms straight
- Lean back until your arms take your weight, body in a straight line
- Pull your chest towards the door, elbows driving back past your ribs
- Step your feet further forward to make each rep harder
Common mistakes
- Using a door that is not solidly anchored — test it before every set
- Letting the hips sag — squeeze the glutes and hold one straight line
- Pulling only halfway; bring your chest close to your hands each rep
The towel door row is a fallback horizontal pull for anyone training at home with no bar or bands. It works the upper back and biceps, and body angle sets the difficulty, so it serves beginners and still challenges stronger trainees who step their feet further forward. Two or three sets of 10–20 reps do the job. The door is the weak link — a hollow or poorly latched one can swing open mid-set, so it should be checked every time.
Other ways to train this: Inverted Row, Seated Band Row, Single-Arm Dumbbell Row.
T-Bar Row
Gym · Back
How to do it
- Use a chest-supported machine if your gym has one — it spares the lower back
- Otherwise straddle the bar with feet hip-width and knees slightly bent
- Hinge to about 45° with a flat back and braced abs
- Let the weight hang for a full stretch at the bottom
- Pull the handle to your stomach, elbows driving back past your ribs
- Squeeze the shoulder blades at the top, then lower under control
Common mistakes
- Loading more than the back can control and heaving with the hips — cut the weight
- Rounding the lower back at the bottom; keep the chest set and shorten the range
- Drifting more upright as the set goes on — hold the torso angle to the last rep
The T-bar row loads the mid-back heavily while the fixed bar path keeps the movement simple, which is why it is a staple of many back sessions. It needs a T-bar machine, or a barbell anchored at one end, and suits lifters with some rowing experience behind them. Three or four sets of 6–12 reps fit either strength or size work. The unsupported version places real load on the lower back, so a chest-supported pad is the safer choice for anyone whose lower back tires first.
No gym access? Try Barbell Bent-Over Row, Seated Cable Row, Single-Arm Dumbbell Row.
Rear Delt Fly
Dumbbell · Rear Delts, Upper Back · also called Bent-over reverse fly
How to do it
- Hold a light dumbbell in each hand and hinge forward to about 45°
- Let the dumbbells hang under your chest with a slight elbow bend
- Keep your spine neutral and your neck in line with your back
- Sweep your arms out wide, leading with the elbows rather than the hands
- Stop when your arms are in line with your shoulders, then squeeze
- Lower under control and stop just before the dumbbells touch
Common mistakes
- Letting it become a row — sweep the elbows wide, not back towards the hips
- Going too heavy and jerking upright between reps — switch to a much lighter dumbbell
- Rounding the upper back at the bottom — reset the hinge and keep the chest proud
The rear delt fly trains the back of the shoulder and the muscles around the shoulder blades, an area most programmes train far less than the chest. Light dumbbells and room to hinge are all it needs, so beginners can start here. Two to four sets of 12 to 20 reps suit it, with the load light enough that the elbows rather than momentum move the weight. Resting the chest on an incline bench spares the lower back if the bent-over position feels hard to hold.
No dumbbells? Try Band Pull-Apart, Cable Face Pull.
Cable Face Pull
Gym · Rear Delts, Traps
How to do it
- Set a rope attachment at roughly upper-chest to face height
- Grip an end in each hand with your palms facing each other
- Step back until the cable is tight, arms straight out in front
- Pull the rope towards your face and keep your elbows high
- Finish with your hands beside your ears and shoulder blades drawn together
- Return slowly and let your arms reach fully forward at the end
Common mistakes
- Going too heavy and losing the high-elbow position — lighten the stack
- Leaning back and rowing the weight into your chest — stay upright and pull towards the face
- Rushing the reps — slow down and hold the finish position for a moment
The face pull trains the back of the shoulder and the muscles that draw the shoulder blades together, which balances the pressing that most programmes are heavy on. It needs a cable stack and a rope, so it is a gym movement. It is easy to learn and comfortable to take close to failure, which makes it a forgiving accessory for a beginner. Two or three sets of 12 to 20 reps at the end of an upper-body session fits most plans.
No gym access? Try Band Pull-Apart, Rear Delt Fly.
Band Pull-Apart
Bodyweight · Rear Delts, Upper Back
How to do it
- Hold a light band in both hands, arms straight out at chest height
- Set your hands roughly shoulder-width apart to start
- Stand tall, abs braced, without arching the lower back
- Sweep your arms wide, keeping your elbows straight the whole way
- Pull until the band touches your chest, shoulder blades squeezed together
- Return slowly against the band rather than letting it snap back
Common mistakes
- Bending the elbows so the arms do the work — keep them straight and lead with the shoulder blades
- Using a band that is too strong, so the shoulder blades barely move — go lighter
- Shrugging up towards the ears — keep the shoulders down and away from the neck
The band pull-apart trains the back of the shoulder and the muscles between the shoulder blades, and it costs almost nothing to set up. It works as a warm-up before pressing or as easy extra volume at the end of a session, and it suits complete beginners. Two or three sets of 15 to 25 reps is a sensible dose, moving to a thicker band only once the reps stay smooth and the shoulder blades still move fully.
Other ways to train this: Cable Face Pull, Rear Delt Fly.
Dumbbell Shrug
Dumbbell · Traps
How to do it
- Hold a dumbbell in each hand at your sides, arms straight
- Stand tall with your chin level and your abs braced
- Lift your shoulders straight up towards your ears
- Pause for a second at the top, where the squeeze is strongest
- Lower until your shoulders drop fully and you feel a stretch
- Move only your shoulders — do not bend the elbows or knees
Common mistakes
- Rolling the shoulders in circles, which adds risk without benefit — lift straight up, lower straight down
- Bending the elbows and turning it into a half row — let the arms hang straight
- Cutting the range short at the bottom — let the shoulders drop fully each rep
The shrug trains the upper traps, the muscles running from the neck to the shoulders, which help support heavy loads held in the hands during deadlifts and carries. A pair of dumbbells is all it needs and the movement is simple enough for a first session. Two or three sets of 10 to 15 reps with a firm pause at the top works well. Grip often fails before the traps do, so many lifters use wrist straps, which loop around the handle, on heavier sets.
No dumbbells? Try Cable Face Pull, Band Pull-Apart.