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The glute bridge trains the glutes and hamstrings from the floor. It is a simple, equipment-free way to wake up the hips and build a base for heavier thrusting later.
The barbell back squat trains the quads, glutes, and core. It is one of the most useful lower-body strength movements we have — sitting down and standing back up with a load on your upper back.
The dumbbell single-arm row trains the muscles of the mid-back and lats, along with the rear of the shoulder. Because you work one side at a time, it is easier to keep the torso still and feel the back doing the work.
The dumbbell chest-supported row trains the mid-back and lats with your chest resting on an incline bench. The bench takes the lower back out of the equation so you can focus on a clean pull.
The dumbbell bent-over row trains both sides of the mid-back and lats at the same time. Your hamstrings and core work to hold the hinge position while the back pulls.
The cable straight-arm pulldown isolates the lats with the arms staying mostly straight. It is an excellent way to feel the back working without a lot of biceps involvement.
The cable seated row trains the mid-back and lats with constant tension from the cable. Sitting gives you a stable base so you can focus on pulling the handles toward your body.
The cable lat pulldown trains the lats — the large muscles along the sides of your back that help you pull your arms down toward your body. The upper back and biceps assist.
The cable face pull trains the upper back and the rear of the shoulders. It is one of the best movements for posture and for balancing all the pushing work we do.
The inverted row trains the mid-back, lats, and rear shoulders using your own bodyweight. It is one of the best no-frills pulling movements and scales easily for almost any strength level.
