Great for beginners, this exercise isolates each side of your back for better control and muscle engagement. Using a stable base like a bench or box also engages your core.
Three-Point Row
Requires a pair of kettlebells and focuses on maintaining a hinge position while engaging your back muscles. Keep your back flat and shoulder blades squeezed together for maximum effectiveness.
Gorilla Row
Utilizes a bench to support your chest, allowing you to lift heavier weights with better form. Gradually increase the incline for more challenge and muscle engagement.
Chest-Supported Row
A simple yet effective exercise that targets your traps and improves grip strength. Focus on lifting your shoulders towards your ears while maintaining a neutral position and bracing your core.
Shrug
Challenges your back and core strength by requiring stabilization in a plank position. Focus on stability and control, and adjust your foot position for better balance.
Renegade Row
Strengthens your lats and engages your core. Keep your back flat and elbows slightly bent throughout the movement to prevent strain.
Pullover
Engages multiple muscles including the lats, traps, and stabilizers. Start with light weights and focus on maintaining proper form throughout the movement.
Iron Cross
A fundamental exercise for building back strength and overall muscle mass. Focus on proper hip hinge technique and gradually increase weight as you become more comfortable.
Deadlift