Movement reference
Exercise Library
Find your next movement by muscle group, equipment, difficulty, or movement pattern.
Showing 12 of 119 exercises
Pull-Up
aka Pull-Ups, Pullups
Vertical Pull Dumbbells & Bands Compound
Lats BicepsUpper BackCore
Rep range: 3–15 Back Dominant
Cues
- Overhand grip slightly wider than shoulders
- Drive elbows down towards hips
- Pull chest all the way to bar height
Common Mistakes
- Kipping or swinging legs
- Not reaching full arm extension at bottom
Intermediate
Vertical Pull Dumbbells & Bands Compound
LatsBiceps
Rep range: 5–12 Back Dominant
Assisted Pull-Up
aka Band Pull-Up
Vertical Pull Dumbbells & Bands Compound
Lats Biceps
Rep range: 6–12 Back Dominant
Chin-Up
aka Chinups, Chin-Ups
Vertical Pull Dumbbells & Bands Compound
LatsBiceps Upper Back
Rep range: 5–15 Back Dominant
Advanced
Vertical Pull Dumbbells & Bands Compound
LatsChestTriceps Core
Rep range: 1–5 Full Body
Intermediate
Core Dumbbells & Bands Isolation
CoreHip Flexors
Rep range: 8–15 Core Dominant
Beginner
Isolation Dumbbells & Bands Isolation
Forearms Lats
Rep range: 30–60 Arm Dominant
Rack Pull
aka Block Pull
Hinge Barbell & Rack Compound
ErectorsGlutesHamstrings Upper BackLatsForearms +1
Rep range: 2–6 Back Dominant
Face Pull
aka Face Pulls
Horizontal Pull Full Gym Access Isolation
Rear DeltUpper Back
Rep range: 12–20 Shoulder Dominant
Beginner
Horizontal Pull Dumbbells & Bands Compound
Upper BackLats Biceps
Rep range: 8–15 Back Dominant
Beginner
Vertical Pull Full Gym Access Compound
Lats BicepsUpper Back
Rep range: 8–15 Back Dominant
Beginner
Vertical Pull Full Gym Access Compound
Lats Upper Back
Rep range: 8–15 Back Dominant