exercise guide

starting position		ending position

more back exercises

basic compound exercises

latissimus cables rear pulldown front pulldown v-grip pulldown single arm pulldown straight arm pulldown assisted chin up machine weighted chin-ups pull-ups v bar rear pull-ups underhand chin-ups

general / middle back lever butterfly reverse incline row t-bar bent-over row cables seated row wide seated row wide bent seated row v-grip seated row reverse single arm rowing barbell incline row t-bar bent-over row t-bar bent-over single arm row bent-over row dumbbell incline row incline hammer row bent-over hammer row single bent-over row smith press bent-over row weighted bodyweight rowing

lower back lever back extension weighted back extension 45° lying back presses barbell dead lift dead lift sumo style

muscles