Pull-ups
Using a pull-up bar that can be mounted at home, grip the bar with an overhand grip and pull your body up until your chin is above the bar, then lower down. This targets your lats, shoulders, and biceps.
Chin-ups
Using a pull-up bar that can be mounted at home, grip the bar with an underhand grip and pull your body up until your chin is above the bar, then lower down. This targets your lats, shoulders, and biceps.
Resistance band lat pulldowns
Attach a resistance band to a sturdy anchor point above you, then grab the ends of the band with an overhand grip and pull them down towards your chest. This targets your lats, upper back, and biceps.
Dumbbell rows
Using a incline bench or chair with 45º, place your left knee and left hand on the bench or chair, and hold a dumbbell in your right hand. Pull the dumbbell towards your chest, keeping your elbow close to your side. This targets your lats and upper back.
Renegade rows
Using dumbbells, start in a push-up position with your hands on the dumbbells. Row one dumbbell up to your side while stabilizing with the other hand. This targets your lats, upper back, and core.
Single-arm dumbbell rows
Using a bench or chair, place your left knee and left hand on the bench or chair, and hold a dumbbell in your right hand. Pull the dumbbell towards your chest, keeping your elbow close to your side. This targets your lats and upper back.
Inverted rows
Using a sturdy horizontal bar, lie under the bar and grab it with an overhand grip. Pull your chest up towards the bar, then lower down. This targets your lats, upper back, and biceps.
Superman lat pulldowns
Lie on your stomach with your arms extended in front of you. Lift your chest and arms off the ground while pulling your elbows towards your sides, squeezing your shoulder blades together. This targets your lats and upper back.
Standing resistance band rows
Attach a resistance band to a sturdy anchor point in front of you, then grab the ends of the band with both hands and pull them towards your chest while keeping your elbows close to your sides. This targets your lats and upper back.
