Pull-ups
4 sets · 8–10 reps · 90s rest
All videosLatsPull · control return LatsPull · control return LatsPull · control return Mid backPull · control return Mid back / rhomboidsPull · control return Mid back / rhomboidsPull · control return Lower back / erectorsHinge · stand tall Lower back / erectorsLift · slow negative Lower back / erectorsPress · control down Rear delts / trapsPull · control return TrapsHinge · stand tall Rear deltsPress · control down
Form & Technique
Back
12 exercises · 4 muscle areas · AI voice
Lats
3 videosLat Pulldown
3 sets · 10–12 reps · 75s rest
Straight-arm Pulldown
3 sets · 12–15 reps · 60s rest
Mid Back
3 videosBarbell Bent-over Row
4 sets · 8–10 reps · 90s rest
Seated Cable Row
3 sets · 10–12 reps · 75s rest
Chest-supported Row
3 sets · 10–12 reps · 75s rest
Lower Back
3 videosDeadlift
4 sets · 5–6 reps · 150s rest
Back Extension
3 sets · 12–15 reps · 60s rest
Good Morning
3 sets · 10–12 reps · 90s rest
Traps & Rear Delts
3 videosFace Pull
3 sets · 15–20 reps · 60s rest
Barbell Shrug
3 sets · 12–15 reps · 60s rest
Reverse Pec Deck
3 sets · 15–20 reps · 60s rest