middle back

Alternating Kettlebell Row

strength intermediate

Alternating Renegade Row

strength expert

Bent Over Barbell Row

strength beginner

Bent Over One-Arm Long Bar Row

strength beginner

Bent Over Two-Arm Long Bar Row

strength intermediate

Bent Over Two-Dumbbell Row

strength beginner

掌心向內兩手鈴鐺彎身拉

力量 初級

自重中間拉

力量 中級

鈍鐵傾斜拉

力量 初級

Incline Bench Pull

strength beginner

倒立拉

力量 初級

Inverted Row with Straps

strength beginner

Leverage High Row

strength beginner

Lying Cambered Barbell Row

strength beginner

Lying T-Bar Row

strength intermediate

Middle Back Shrug

strength intermediate

Middle Back Stretch

stretching beginner

Mixed Grip Chin

strength expert

One-Arm Dumbbell Row

strength beginner

單臂 kettlebell 擴胸

力量 中等

One-Arm Long Bar Row

strength beginner

One Arm Chin-Up

strength expert

Reverse Grip Bent-Over Rows

strength intermediate

Rhomboids-SMR

stretching intermediate