Shoulder
Latissimus Dorsi exercises
Shoulder extension, adduction, and trunk-shoulder linkage.
66
Exercises
58
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Archer Pull Ups
Take a very wide overhand grip on a bar and hang. Pull up toward the left hand while the right arm stays straight. Hold the top, lower slightly, then pull toward the right hand.
Backpack Row
Use a weighted backpack to do bent-over rows at home. Practical strength training with household items.
Band Row
Pull a band toward your body like rowing a boat. Builds back strength.
Band Row
Pull a resistance band to strengthen mid-back and help support neck posture. Keep neck long throughout the movement.
Band Row - Standing
Pull a resistance band toward your body while standing. Builds upper back strength which helps posture and reduces back strain.
Bent-Over Dumbbell Row
Hinge at the hips and row dumbbells to your ribs. Fundamental free-weight back exercise.
Bent-Over Row
Bend forward and row two dumbbells or barbell. Major back builder.
Bulgarian Bag Bent-Over Row, Main Handles
You stand with feet shoulder-width apart and hinge at the hips with slightly bent knees, holding the main handles of a crescent-shaped bag. You pull the bag toward your torso, then lower it.
Cable Chop (Anti-Rotation)
Diagonal pulling pattern for rotational core strength. Trains controlled rotation through upper back while protecting SI joint.
Cable Chop - High to Low
Pull a cable from high to low diagonally across your body. Builds rotational core strength with controlled movement.
Cable Lift (Anti-Rotation)
Diagonal pushing pattern for rotational core strength. Complements the chop pattern for balanced rotational training.
Cable Lift - Low to High
The opposite of the chop - pull a cable from low to high across your body. Builds upward rotational power.
Cable Seated Row
Use a cable machine to perform seated rows. Gold standard gym exercise for mid-back strength.
Cable/Band Row
Horizontal pulling exercise for upper back and trunk stability. Improves posture and trunk stability for SI joint protection.
Chest-Supported Row
Row on incline bench with chest supported. Takes low back out of the equation.
Child's Pose
A gentle resting position where you sit back on your heels with arms extended. Good for relaxing back muscles when flexion feels comfortable.
Child's Pose with Reach
Rest in child's pose and walk your hands forward to stretch your shoulders and back.
Commando Pull Ups
Stand sideways under a bar and grip it with one hand in front of the other. Pull up and bring your head past the bar on the right side, then move it along the bar to the left side. Lower back under control.
Dead Bug Arm Reach
Lie on back and reach arms overhead while keeping back flat. Works core and shoulder control together.
Dead Bug with Band Pull
Dead bug with added resistance from band pull-down. Increases challenge to core stability and anti-extension control.
Dumbbell Row - Supported
Row a dumbbell while supporting yourself on a bench. The support takes stress off your back while building upper body pulling strength.
Hanging Pull-Up With Trapeze on the Pilates Cadillac
You stand on a Pilates cadillac facing the trapeze and grip the side rails. You pull both knees into your chest, send the legs straight out to the top of the trapeze, and press into it as part of a hanging pull-up series.
Inverted Row
Row your body up to a bar while lying under it. Like a reverse push-up.
Isometric Dorsiflexion (Pull Up)
Pull toes up against resistance without movement. Activates tibialis anterior (shin muscle) for early strengthening.
Landmine Meadows Row
Stand side-on to an anchored landmine bar with one leg in front. Grip the thick end of the bar overhand. Pull the elbow wide and high to row it toward your ribs, then lower it under control.
Lat Pulldown
Pull a bar down to chest level. Builds lats and overall back width.
Lat Pulldown
Pull a bar down to your chest to strengthen your lats and mid-back. Essential vertical pulling exercise.
Lat Stretch
Hold onto something and lean away to stretch the side of your back and shoulder.
Leverage Iso-Lateral Row
Sit at a lever row machine with the handles at chest level. Pull the handles toward your torso, bending the elbows and squeezing the shoulder blades together. Pause, then return the handles slowly.
Lying T-Bar Row on the Machine
Lie face down with the chest on the pad of a T-bar row machine. Lift the lever bar off its rack, extend the arms, then pull the handles up toward the chest.
Reformer Rowing
You kneel upright on a reformer carriage facing the headrest with your knees against the shoulder blocks and one hand behind your head. With the other hand you pull a strap back, then return. You repeat on the other side.
Reformer Rowing - Front 1
A seated rowing move on a Pilates reformer. You sit tall holding a strap in each hand with elbows tucked, then extend your arms forward to just above shoulder height and bring them back down.
Rowing 1
You sit tall on a Pilates cadillac facing the arm springs, with your legs straight and squeezed together. You hold your fists at breastbone level and round your back toward the mat while the springs open.
Rowing 3 From the Chest With Arm Springs on the Pilates Cadillac
You sit tall on a Pilates cadillac with your back to the arm springs and your legs straight and together. You hold the handles at chest level, press your arms straight at a diagonal, and reach them down and up, then wide to the sides.
Rowing 3 on the Pilates Arm Chair
You sit tall with your back against the arm chair, the soles of your feet together and your knees apart. You hold the handles at chest height, reach your arms to a high diagonal, then lower the straight arms toward the floor.
Rowing 4 Hips With Arm Springs on the Pilates Cadillac
You sit tall on a Pilates cadillac with your back to the spring end, legs long and together, and your hands on the mat by your hips under the springs. You round up and over your legs, sliding your hands along the mat to your feet, then lift your arms.
Rowing 5
A seated overhead press on a Pilates arm chair. You sit with your back on the backrest, soles of the feet together, hands behind your head, then reach your hands up toward the ceiling against the springs.
Rowing 5 Shave With Arm Springs on the Pilates Cadillac
You sit tall on a Pilates cadillac with your back to the springs, ankles crossed and hands behind your head with elbows wide. You reach your arms up and slightly forward against the springs, then bend your elbows and resist the springs closed.
Rowing 6 Hug With Arm Springs on the Pilates Cadillac
You sit tall on a Pilates cadillac with your back to the springs and your ankles crossed, arms wide with the handles straight up and down. You hug your arms toward each other with soft elbows, then open them wide to the sides.
Rowing 6 on the Pilates Arm Chair
You sit up tall with your whole back against the arm chair, the soles of your feet together and your knees apart. You hold the handles in front of your chest and reach your arms wide to the sides with soft elbows, keeping your shoulders on the chair.
Rowing Front 2 Round on the Pilates Reformer
A seated forward reach on a Pilates reformer. You sit tall with legs straight and palms on the carriage, stretch your spine forward and slide your hands into the well, then lift your arms overhead and circle back.
Sandbag Bent-Over Row
You stand bent forward at the hips with a straight back, holding a sandbag hanging below your chest. You pull the sandbag up toward your body, then lower it.
Scapular Pull Ups
Hang from a bar with your arms fully straight. Pull your shoulder blades together and down without bending the elbows. Hold the top briefly, then lower back to the hang.
Seated Band Row
Sit on the floor and pull a resistance band toward your ribs. Builds mid-back strength for better posture.
Seated Cable Row
Perform seated cable rows with focus on maintaining good neck posture. Builds back strength to support the cervical spine.
Seated Row, Chest-Pad Selectorized Machine
You sit with your chest against a pad and hold two handles with straight arms. You pull the handles toward you by bending your elbows, then return slowly.
Seated Toe Flexion Pull-Down With a Hand-Held Spring Loop Toe Device
You sit with one foot on the floor and a hand-held spring toe device looped around your big toe. You pull the big toe down against the spring, then release.
Shotgun Row on the Low Cable
Stand a couple of feet back from a low pulley in a wide staggered stance with one arm extended. Row by pulling the shoulder back and bending the elbow while turning the palm up. Pause, then return the handle under control.
Side Pull Up on the Pilates Wunda Chair
You step onto the pedal and press it down, step onto the chair, and pivot to face the side with your inside foot parallel on the pedal. You cross the outside leg in front without letting it touch and wrap your hands around the chair.
Single Arm Dumbbell Row
Perform single arm row with focus on maintaining neutral neck position throughout the movement.
Single-Arm Dumbbell Row
Row one dumbbell at a time while supporting yourself with other hand. Classic back exercise.
Single-Arm Dumbbell Row
Row a dumbbell with one arm while supporting yourself with the other. Great for building unilateral back strength.
Smith Machine Bent-Over Row
Hinge forward with a straight back until your torso is almost parallel to the floor. Unlock the Smith machine bar and let it hang at arm's length. Row it up to your torso with your elbows close, hold for a second, then lower it.
Standing Hip Flexor Reach
Standing hip flexor stretch with trunk coordination, combining hip extension with an overhead reach.
Standing Row (Spine-Friendly Back Strength)
Builds upper back strength while maintaining a strong, neutral spine position. Critical for counteracting desk posture.
Steel Mace Offset Bent-Over Row
You stand with feet hip-width apart and hinge forward with a neutral spine, holding a steel mace by its handle. You pull the mace toward your torso, then lower it.
Straight Arm Pulldown
Pull cable down with straight arms. Isolates lats without bicep involvement.
TRX Row
Row your body up using TRX straps. Great for back and biceps.
TRX Row
Hold TRX straps and row your body up. Adjustable difficulty makes this perfect for any fitness level.
The Pull Up on the Wunda Chair
A standing pedal lift on a Pilates Wunda chair. You face the chair with hands on the back edge of the seat and stand on the spring pedal. You lift your heels, keep a round back, and lift and lower the pedal with control.
Towel Isometric Row
Wrap a towel around a sturdy object and pull. No movement, just tension - perfect when you don't have equipment.
Trap Bar Bent-Over Row
You stand inside a trap bar and hinge forward at the hips, gripping its two neutral handles. You row the bar up toward your body, then lower it.
Weight Plate Bent-Over Row
You stand with your torso hinged forward about 45 degrees, holding a weight plate by its rim with both hands. You bend your elbows to pull the plate toward your torso, then lower it.
Weighted Chin-Up, a Waist Strap Clipped to Both Low Pulleys
You hang from a chin-up bar with an underhand grip and a padded strap around your waist clipped to two low pulleys. You pull yourself up toward the bar, then lower with control.
Wide-Grip Pulldown Behind the Neck
Sit under the knee pad and grip the wide bar overhand, bringing your torso and head forward. Draw the bar down until it touches the back of your neck. Raise it slowly back to the start with your arms fully extended.
Wide-Grip Rear Pull-Up
Hang from a bar on a wide overhand grip with your torso and head brought forward. Pull your torso up by drawing your shoulders and upper arms down and back until the bar is near the back of your neck. Lower under control.