Back Workout
Vertical and horizontal pulls for a wider and thicker back.
Full gym
- 1.Seated Cable Row3 × 6–10 · 120s
- 2.Pull-Up3 × 6–10 · 120s
- 3.Prone Y-T-W Raise3 × 10–15 · 75s
- 4.Straight-Arm Pulldown2 × 10–15 · 75s
Home: dumbbells & bench
- 1.One-Arm Dumbbell Row3 × 6–10 · 120s
- 2.Resistance Band Row3 × 6–10 · 120s
- 3.Prone Y-T-W Raise3 × 10–15 · 75s
- 4.Chest-Supported Dumbbell Row2 × 6–10 · 120s
Quick Workout by Muscle
Pick what you want to train today — chest and triceps, just biceps, legs — and get a complete workout instantly, with sets, reps, rest and how to do every exercise.
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Pull-Up
Pull-up / dip bar
Chin-Up
Pull-up / dip bar
Lat Pulldown
Cable
Close-Grip Lat Pulldown
Cable
Bent-Over Barbell Row
Barbell
One-Arm Dumbbell Row
Dumbbells · Bench
Seated Cable Row
Cable
T-Bar Row
Barbell
Chest-Supported Dumbbell Row
Dumbbells · Bench
Inverted Row
Bodyweight · Pull-up / dip bar
Machine Row
Machine
Straight-Arm Pulldown
Cable
Resistance Band Row
Bands
Assisted Pull-Up (Machine)
Machine
Prone Y-T-W Raise
Bodyweight
Useful for this
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- Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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Resistance bands set
Portable resistance for home and travel workouts.
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Doorway pull-up bar
Unlocks pull-ups, chin-ups and hanging leg raises at home.
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