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