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15 exercises in this group

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What you have:

“Home” means bodyweight exercises. Select the equipment you have and we’ll show only what you can do with it.

Inverted Rows

Latissimus dorsi (lats), Rhomboids, Posterior deltoid (rear delts), Biceps brachii (biceps)

Hyperextension

Biceps femoris (hamstrings), Gluteus maximus, Erector spinae, Semitendinosus, Semimembranosus, Adductor longus, Gluteus minimus, Gluteus medius, Gluteal muscles (glutes)

Good Morning

Erector spinae, Latissimus dorsi (lats), Gluteus maximus, Biceps femoris (hamstrings), Gluteal muscles (glutes), Gluteus medius, Gluteus minimus

Back Extension (Reverse Hyper)

Erector spinae, Gluteus maximus, Gluteal muscles (glutes), Biceps femoris (hamstrings), Semitendinosus, Semimembranosus

Pull-Ups

Latissimus dorsi (lats), Teres major, Biceps brachii (biceps), Brachialis, Forearm muscles, Lower trapezius, Rhomboids, Trapezius (traps)

Barbell Clean

Rectus femoris, Biceps femoris (hamstrings), Lower trapezius, Trapezius (traps), Semitendinosus, Semimembranosus, Gluteus maximus, Upper trapezius, Anterior deltoid (front delts), Lateral deltoid (side delts), Deltoid

Lying Barbell Pullover

Pectoralis major, Teres major, Latissimus dorsi (lats), Chest muscles (pectorals), Serratus anterior, Rhomboids, Pectoralis minor, Upper trapezius, Trapezius (traps)

Chest-Supported Incline Dumbbell Row

Latissimus dorsi (lats), Rhomboids, Trapezius (traps), Teres major, Posterior deltoid (rear delts), Biceps brachii (biceps), Forearm muscles

One-Arm Dumbbell Row

Latissimus dorsi (lats), Upper trapezius, Lower trapezius, Rhomboids, Trapezius (traps), Teres major, Biceps brachii (biceps), Posterior deltoid (rear delts)

Seated Cable Row (Close Grip, to Chest)

Latissimus dorsi (lats), Teres major, Rhomboids, Trapezius (traps), Lower trapezius, Posterior deltoid (rear delts), Biceps brachii (biceps), Brachialis, Brachioradialis, Forearm muscles

Bent-Over T-Bar Row

Latissimus dorsi (lats), Teres major, Rhomboids, Trapezius (traps), Lower trapezius, Posterior deltoid (rear delts), Biceps brachii (biceps), Brachialis, Brachioradialis, Forearm muscles, Erector spinae

Barbell Row to Waist

Latissimus dorsi (lats), Upper trapezius, Lower trapezius, Rhomboids, Trapezius (traps), Posterior deltoid (rear delts), Deltoid

Lat Pulldown Behind the Neck

Latissimus dorsi (lats), Teres major, Teres minor, Lower trapezius, Rhomboids, Brachioradialis, Biceps brachii (biceps), Trapezius (traps)

Lat Pulldown to Front

Latissimus dorsi (lats), Teres major, Trapezius (traps), Rhomboids, Pectoralis major, Biceps brachii (biceps), Brachialis, Brachioradialis

Barbell Shrugs

Upper trapezius, Lateral deltoid (side delts), Trapezius (traps), Deltoid, Rhomboids, Forearm muscles, Brachioradialis