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Movement reference

Exercise Library

Find your next movement by muscle group, equipment, difficulty, or movement pattern.

Showing 5 of 119 exercises

T-Bar Row

Intermediate
Horizontal Pull Barbell & Rack Compound
LatsUpper Back · RhomboidsBicepsCore
Rep range: 6–12 · Back Dominant
Programs
Cues
  • ✓ Hinge at hips with flat neutral spine
  • ✓ Grip handles and pull weight towards ribcage
  • ✓ Keep chest braced and pull with elbows
Common Mistakes
  • ✗ Standing too upright as weight gets heavy
  • ✗ Rounding lower back

Barbell Row

aka Bent-Over Row, Pendlay Row

Intermediate
Horizontal Pull Barbell & Rack Compound
LatsUpper Back · RhomboidsBicepsRear Delt +1
Rep range: 5–12 · Back Dominant
Programs Testable 1RM

Inverted Row

aka Bodyweight Row

Beginner
Horizontal Pull Barbell & Rack Compound
LatsUpper Back · BicepsCore
Rep range: 8–15 · Back Dominant
Programs

Meadows Row

Intermediate
Horizontal Pull Barbell & Rack Compound Unilateral
Lats · Upper BackBiceps
Rep range: 8–12 · Back Dominant
Programs

Seal Row

Intermediate
Horizontal Pull Barbell & Rack Compound
LatsUpper Back · Biceps
Rep range: 8–12 · Back Dominant
Programs