lat pulldown cable
Sit down and grip the bar with a wide grip, then pull down towards your chest. Targets the upper back muscles (latissimus dorsi).
Barbell Underhand Bent Over Row
Hold the barbell with an underhand grip, bend forward, and pull the bar towards your waist. Targets the middle and lower back muscles and the biceps.
single arm dumbbell row
Lean on a bench with one hand and knee, and pull the dumbbell towards your hip with the other hand. Targets the middle and lower back muscles (rhomboids).
Chin-Ups
Grip the bar with an underhand grip (palms facing you) and pull your body up. Targets the upper back muscles (latissimus dorsi) and the biceps.
T-Bar Row
Bend forward and grab the T-bar handle, then pull the weight towards your chest. Targets the middle and lower back muscles.
Deadlift
Stand with knees slightly bent, grip the bar from the ground, then lift your body up by extending your hips and knees. Targets the lower back, hamstrings, and glutes.