TH
Thoracic & Back
Alternating Kettlebell RowPlace two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.
Alternating Renegade RowPlace two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
Bent Over Barbell RowHolding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Bent Over One-Arm Long Bar RowPut weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
Bent Over Two-Arm Long Bar RowPut weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
Bent Over Two-Dumbbell RowWith a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Bent Over Two-Dumbbell Row With Palms InWith a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Bodyweight Mid RowBegin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position.
Dumbbell Incline RowUsing a neutral grip, lean into an incline bench.
Incline Bench PullGrab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.
Inverted RowPosition a bar in a rack to about waist height. You can also use a smith machine.
Inverted Row with StrapsHang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
Leverage High RowLoad an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position.
Lying Cambered Barbell RowPlace a cambered bar underneath an exercise bench.
Lying T-Bar RowLoad up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. Tip: In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper chest at the top of the pad.
Middle Back ShrugLie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position.
Middle Back StretchStand so your feet are shoulder width apart and your hands are on your hips.
Mixed Grip ChinUsing a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you. This will be your starting position.
One Arm Chin-UpFor this exercise, start out by placing a towel around a chin up bar.
One-Arm Dumbbell RowChoose a flat bench and place a dumbbell on each side of it.
One-Arm Kettlebell RowPlace a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.
One-Arm Long Bar RowPosition a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
Reverse Grip Bent-Over RowsStand erect while holding a barbell with a supinated grip (palms facing up).
Rhomboids-SMRLay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.
Seated Cable RowsFor this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
Seated One-arm Cable Pulley RowsTo get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
Sled RowAttach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
Smith Machine Bent Over RowSet the barbell attached to the smith machine to a height that is about 2 inches below your knees.
Spinal StretchSit in a chair so your back is straight and your feet planted on the floor.
Straight Bar Bench Mid RowsPlace a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
Suspended RowSuspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting position.
T-Bar Row with HandlePosition a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
Two-Arm Kettlebell RowPlace two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.
Upper Back StretchClasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward.
Also loads this region
38 movements filed elsewhere that still work the thoracic & back — two-joint muscles cross regions, so hamstring work counts at the hip and calf work counts at the knee.
Band Assisted Pull-Up
Bent-Arm Barbell Pullover
Cable Incline Pushdown
Catch and Overhead Throw
Chair Lower Back Stretch
Chin-Up
Close-Grip Front Lat Pulldown
Dynamic Back Stretch
Elevated Cable Rows
Full Range-Of-Motion Lat Pulldown
Gironda Sternum Chins
Kipping Muscle Up
Kneeling High Pulley Row
Kneeling Single-Arm High Pulley Row
Latissimus Dorsi-SMR
Leverage Iso Row
London Bridges
Muscle Up
One Arm Against Wall
One Arm Lat Pulldown
One Handed Hang
Overhead Lat
Overhead Slam
Pullups
Rocky Pull-Ups/Pulldowns
Rope Climb
Rope Straight-Arm Pulldown
Shotgun Row
Side To Side Chins
Side-Lying Floor Stretch
Straight-Arm Pulldown
Underhand Cable Pulldowns
V-Bar Pulldown
V-Bar Pullup
Weighted Pull Ups
Wide-Grip Lat Pulldown
Wide-Grip Pulldown Behind The Neck
Wide-Grip Rear Pull-Up