Back

Sit tall with your chest lifted and grip the handles with your palms facing each other. Pull the bar down toward your upper chest by driving your elbows down and in, keeping your shoulders away from your ears. Control the return and avoid leaning back.

Hinge forward with a flat back and soft knees, keeping the bar close to your shins. Pull the bar toward your lower ribs by driving your elbows back, squeeze your lats, and lower with control without letting your torso lift or round.

Sit tall with your chest lifted and shoulders down. Pull the handle toward your torso by driving your elbows back, squeezing your lats, and keeping your wrists neutral. Return the weight slowly without letting your shoulders round forward.

Set the bar just below or above the knee. Brace your core, keep your spine neutral, and drive your hips forward as you pull the bar up your thighs. Squeeze your lats and upper back at the top without leaning back or overextending.

Stand tall with your arms straight and shoulders down. Pull the bar or rope toward your thighs by driving your elbows back and down, squeezing your lats without bending your elbows. Control the return and keep your torso still.

Sit facing the cable with your arms straight and a soft bend in your elbows. Lift the bar or rope up and overhead while keeping your shoulders down and your torso still. Lower the handles back in front of you with control, feeling your upper back and rear delts do the work.

Sit tall with your chest lifted and grip the handle with one hand. Pull your elbow down and in toward your side, keeping your shoulder away from your ear. Control the return and avoid leaning or twisting so the lat does the work.

Place one knee and hand on the bench with your back flat and core braced. Let the dumbbell hang straight down, then pull it toward your hip by driving your elbow back. Keep your shoulders level and avoid twisting as you control the lower.

Stand with a soft bend in your knees and your torso tall. Grip the handle from the low pulley and pull it toward your lower abdomen by driving your elbow back and keeping your shoulder down. Keep your back straight, avoid leaning, and control the return for full tension through your lats and upper back.

Sit tall with your chest lifted and grip the bar wide, slightly wider than shoulder width. Pull the bar down toward your upper chest by driving your elbows down to your hips. Control the return and avoid using momentum.

Stand over the bar with a soft knee bend and hinge forward, keeping your back flat. Grip the V-bar around the end of the barbell and pull it toward your lower chest or upper stomach by driving your elbows back. Keep your torso still, squeeze your lats, and lower with control without rounding your back.

Attach a rope to a high pulley and hold it with an overhand grip. Step back, brace your core, and pull the rope toward your face, leading with your elbows high and wide. Squeeze the rear delts and upper back, then return with control without letting your shoulders shrug.

Lie flat on a bench with your head toward a low pulley and hold the rope or handle overhead. With soft elbows, pull the cable down toward your hips, squeezing your lats. Control the return without arching your back.

Stand bent over with a flat back and hold the barbell with a wide grip. Pull the bar toward your upper chest with your elbows flared out to target the rear delts and upper back. Lower with control, keeping your torso still and tension on the rear shoulders throughout.