Back

Vertical and horizontal pulls, and everything you draw toward you.

Back lever

Equipment · street_workout

The position: Hanging from the bar, pass your legs through your arms until you face the floor.
The movement: Hold your body horizontal facing down, arms straight behind you. Progress gradually: the shoulder is in a vulnerable position.
Breathing: Breathe calmly, never hold your breath.

Bird dog

Bodyweight

The position: On all fours, hands under your shoulders, knees under your hips, neutral spine.
The movement: Extend one arm forward and the opposite leg back at the same time, without rotating your hips, then return and alternate.
Breathing: Exhale as you extend the arm and leg, inhale as you return to center.

Dead hang

Equipment · street_workout

The position: Jump or step up to grab the bar in an overhand grip, slightly wider than shoulder-width.
The movement: Let your body weight decompress the spine and shoulders, shoulder blades relaxed downward, without trying to pull.
Breathing: Breathe deeply and calmly, letting each exhale release the shoulders a little more.

Front lever

Equipment · street_workout

The position: Hanging overhand from the bar, arms straight, shoulders down and active.
The movement: Hold your body horizontal facing up, legs together and straight. Neutral gaze, ribs tucked.
Breathing: Take short breaths, constant brace.

Front lever reps

Equipment · street_workout

The position: Hanging with straight arms, body vertical upside down.
The movement: Lower to horizontal then return to vertical without bending your arms. One rep = one controlled descent and return.
Breathing: Exhale on the way up, inhale on the way down.

Negative front lever raise

Equipment · street_workout

The position: Start in a tuck front lever or with legs vertical, arms straight.
The movement: Lower your legs as slowly as you can towards horizontal, then return or drop. The descent is what builds the position.
Breathing: Inhale before, exhale during the descent.

Good morning

Equipment · barre

The position: Stand with the bar resting on your upper back like a squat, feet hip-width, knees slightly bent.
The movement: Hinge your torso forward by pushing your hips back, flat back, until you feel the hamstrings stretch, then return by driving the hips forward.
Breathing: Inhale as you hinge forward, exhale as you stand back up.

Kettlebell row

Equipment · halteres

The position: Torso hinged forward from the hips, flat back, kettlebell held in one hand under your shoulder.
The movement: Pull the kettlebell toward your hip keeping the elbow close to your body, without rotating your torso, then lower under control.
Breathing: Exhale as you pull, inhale as you lower.

Meadows row

Equipment · salle

The position: Stand next to a landmine bar, torso bent forward, one hand on your knee for support, the other gripping the bar one-armed.
The movement: Pull the bar toward your hip, letting your torso rotate slightly to follow the bar's arc, then lower under control into the stretch.
Breathing: Exhale as you pull, inhale as you lower.

Rope climb

Equipment · salle

The position: Stand or sit under the rope, grip as high as possible with both hands, feet pinching or locking the rope.
The movement: Pull with your arms while pushing with your legs locked on the rope, climb hand over hand, and control the way back down.
Breathing: Exhale on each pull, inhale as you reset your feet.

Muscle-up

Equipment · street_workout

The position: Hang from the bar in an overhand grip, slightly wider than shoulder-width, body still before the kip.
The movement: Pull explosively to bring your chest above the bar, then transition by pushing through your arms to finish in a high dip position.
Breathing: Exhale through the explosive pull and the push, inhale as you lower back down.

Assisted muscle-up

Equipment · street_workout, elastiques

The position: Hang from the bar with a resistance band looped under one foot or knee to reduce the load.
The movement: Pull to bring your chest above the bar, then push through your arms to finish high. The band assists through the hardest part.
Breathing: Exhale through the pull and the push, inhale as you lower back down.

Standing high-cable pullover

Equipment · salle

The position: Stand facing the high pulley, bar held with both hands, arms extended overhead, torso tilted slightly forward.
The movement: Pull the bar down and back keeping the arms straight, down to your thighs, then control the return without bending the elbows.
Breathing: Exhale as you pull down, inhale as you rise.

Dumbbell pullover

Equipment · halteres, banc

The position: Lie perpendicular across a bench, only your upper back supported, a dumbbell held with both hands above your chest.
The movement: Lower the dumbbell straight-armed behind your head until you feel a stretch in the lats and chest, then bring it back above your chest.
Breathing: Inhale on the way down, exhale as you bring the dumbbell back up.

Machine pullover

Equipment · salle

The position: Sit at the machine, back against the pad, elbows resting on the pads, hands on the bar above your head.
The movement: Pull the bar down keeping your elbows on the pads, down to your thighs, then rise under control into the stretch.
Breathing: Exhale as you pull down, inhale as you rise.

Rack pull

Equipment · salle

The position: Bar set on safety pins at knee height, grip just outside your legs, flat back.
The movement: Drive through the floor to extend your hips and knees together, up to full lockout, without rounding your lower back.
Breathing: Inhale before you pull, exhale once you're standing tall.

Renegade row

Equipment · halteres

The position: Start in a high plank, hands gripping two dumbbells, feet spread wide for stability.
The movement: Pull one dumbbell toward your hip while resisting hip rotation, set it down, then alternate with the other arm.
Breathing: Exhale as you pull the dumbbell, inhale as you set it down.

Low cable row

Equipment · salle

The position: Sit on the floor facing the low pulley, feet braced on the platform, knees slightly bent, handle held with arms extended.
The movement: Pull the handle toward your lower torso keeping your back straight, elbows close to the body, then let the torso follow slightly forward.
Breathing: Exhale as you pull, inhale as you return.

Single-arm dumbbell row

Equipment · halteres

The position: One knee and one hand supported on a bench, back flat and parallel to the floor, dumbbell held with the other arm extended.
The movement: Pull the dumbbell toward your hip keeping the elbow close to your body, without rotating your torso, then lower under control.
Breathing: Exhale as you pull, inhale as you lower.

Barbell row

Equipment · barre

The position: Stand with your torso bent to about 45°, flat back, bar held in an overhand grip slightly wider than shoulder-width.
The movement: Pull the bar toward your lower torso keeping the elbows close to your body, without standing up to help, then lower under control.
Breathing: Exhale as you pull the bar up, inhale as you lower it.

Bent-over band row

Equipment · elastiques

The position: Stand on the middle of the band, torso hinged forward from the hips, flat back, one end of the band in each hand.
The movement: Pull your hands toward your hips keeping the elbows close to your body, then return under control against the band's resistance.
Breathing: Exhale as you pull, inhale as you return.

Seated machine row

Equipment · salle

The position: Sit at the machine, chest against the support if equipped, hands on the handles with arms extended.
The movement: Pull the handles toward your torso keeping the elbows close to your body, without rounding your back, then control the return.
Breathing: Exhale as you pull, inhale as you return.

Plank row

Equipment · halteres

The position: Start in a high plank, hands gripping two dumbbells, feet spread apart, hips stable and low.
The movement: Pull one dumbbell toward your hip without letting your hips twist or rise, lower it slowly, then alternate. Control over speed.
Breathing: Exhale as you pull the dumbbell, inhale as you set it down.

TRX inverted row

Equipment · salle

The position: Hold the TRX straps with arms extended, feet on the floor, body leaning back, heels planted.
The movement: Pull your chest toward the handles keeping your body aligned and braced, then lower under control as the arms extend.
Breathing: Exhale as you pull, inhale as you lower.

Landmine T-bar row

Equipment · salle

The position: Straddle the landmine bar, torso bent forward, flat back, gripping the V-handle attachment.
The movement: Pull the handle toward your torso keeping the elbows close to your body, without standing up, then lower under control.
Breathing: Exhale as you pull, inhale as you lower.

T-bar row machine

Equipment · salle

The position: Chest supported on the T-bar machine's pad, gripping the V-handle or wide bar depending on the attachment.
The movement: Pull the handle toward your torso keeping the elbows close to your body, then lower under control without rounding your back.
Breathing: Exhale as you pull, inhale as you lower.

Barbell shrug

Equipment · barre

The position: Stand holding the bar in an overhand grip in front of your thighs, arms extended, feet hip-width.
The movement: Raise your shoulders as high as possible toward your ears, without rolling them or bending the elbows, then lower under control.
Breathing: Exhale as you raise the shoulders, inhale as you lower.

Dumbbell shrug

Equipment · halteres

The position: Stand holding a dumbbell in each hand at your sides, arms extended, feet hip-width.
The movement: Raise your shoulders as high as possible toward your ears, without rolling them, then lower under control.
Breathing: Exhale as you raise the shoulders, inhale as you lower.

Sled pull

Equipment · salle

The position: Stand facing the sled, rope or strap held with both hands, torso tilted slightly back.
The movement: Pull the sled toward you step by step, driving with your legs and back, without jerking hard on your arms.
Breathing: Breathe steadily, exhaling a bit harder on the toughest pulls.

Hammer iso-lateral pulldown

Equipment · salle

The position: Sit at the machine, thighs locked under the rollers, one independent handle in each hand overhead.
The movement: Pull the handles down to either side of your torso keeping your back straight, each arm working independently, then rise under control.
Breathing: Exhale as you pull down, inhale as you rise.

Wide-grip seated row

Equipment · salle

The position: Sit facing the low pulley, feet braced on the platform, wide bar held in an overhand grip.
The movement: Pull the bar toward your upper torso by driving the elbows out to the sides, without rounding your back, then control the return.
Breathing: Exhale as you pull, inhale as you return.

Lat pulldown

Equipment · salle

The position: Sit at the machine, thighs locked under the rollers, wide bar held in an overhand grip overhead.
The movement: Pull the bar toward your upper chest by driving the elbows down, without leaning back sharply, then rise under control.
Breathing: Exhale as you pull down, inhale as you rise.

Reverse-grip pulldown

Equipment · salle

The position: Sit at the machine, thighs locked under the rollers, bar held in an underhand grip at shoulder width.
The movement: Pull the bar toward your upper chest keeping the elbows close to your body, then rise under control. The underhand grip shifts work to the biceps.
Breathing: Exhale as you pull down, inhale as you rise.

Close-grip pulldown

Equipment · salle

The position: Sit at the machine, thighs locked under the rollers, V-handle or narrow bar held in front of you.
The movement: Pull the handle toward your upper chest keeping the elbows close to your body, then rise under control into the stretch.
Breathing: Exhale as you pull down, inhale as you rise.

Single-arm cable pulldown

Equipment · salle

The position: Sit or kneel facing the high pulley, single handle held in one hand, arm extended above you.
The movement: Pull the handle toward the hip on the same side keeping your torso stable, without rotating your shoulders, then rise under control.
Breathing: Exhale as you pull down, inhale as you rise.

One-arm pull-up

Equipment · street_workout

The position: A single hand on the bar, arm straight, body still before you start.
The movement: Pull until your chin clears the bar, no swing, no kip. The top of the ladder: a few clean reps is plenty.
Breathing: Exhale as you pull, inhale as you lower.

Ring one-arm pull-up

Equipment · street_workout

The position: Hanging from ONE ring, one hand, arm straight, body still before you start.
The movement: Pull until your chin clears your hand. The ring rotates freely, which spares the shoulder compared to a fixed bar. Alternate sides.
Breathing: Exhale as you pull, inhale as you lower.

Archer pull-up

Equipment · street_workout

The position: Hanging from the bar with a wide overhand grip.
The movement: Pull your chin towards ONE hand while the other arm stays straight along the bar. Alternate sides each rep.
Breathing: Exhale as you pull, inhale as you lower.

Assisted pull-up

Equipment · street_workout

The position: Hanging from the bar overhand, a band under your feet or one foot on a chair to take weight off.
The movement: Pull until your chin clears the bar, then lower to straight arms. Reduce the assistance as soon as you hold the top of the range.
Breathing: Exhale as you pull, inhale as you lower.

Band-assisted pull-up

Equipment · street_workout, elastiques

The position: Band anchored at the top of the bar, looped under one knee or foot, hands in an overhand grip on the bar.
The movement: Pull your body up until your chin clears the bar, the band assisting through the bottom portion, then lower under control.
Breathing: Exhale as you pull up, inhale as you lower.

Assisted pull-up machine

Equipment · salle

The position: Knees or feet on the machine's moving platform, hands in an overhand grip on the bar above you.
The movement: Pull your body up until your chin clears the bar, the platform offsetting part of your weight, then lower under control.
Breathing: Exhale as you pull up, inhale as you lower.

Bent-knee Australian pull-up

Equipment · street_workout

The position: Under a low bar or between two chairs, knees bent at 90 degrees, feet flat on the floor.
The movement: Pull your chest to the bar squeezing the shoulder blades, then lower to straight arms. Bent knees take weight off: straighten the legs once this feels simple.
Breathing: Exhale as you pull, inhale as you lower.

L-sit pull-up

Equipment · street_workout

The position: Hang from the bar in an overhand grip, straight legs raised horizontally in front of you, forming an L.
The movement: Pull your body up while keeping the legs straight and held high throughout, until your chin clears the bar, then lower.
Breathing: Exhale as you pull up, inhale as you lower.

Weighted pull-up

Equipment · street_workout

The position: A weight belt around your waist or a dumbbell held between your feet, hands in an overhand grip on the bar.
The movement: Pull your body up until your chin clears the bar, without jerking to swing the added load, then lower under control.
Breathing: Exhale as you pull up, inhale as you lower.

Negative pull-up

Equipment · street_workout

The position: Chin already above the bar, reached by jumping or stepping up, overhand grip at shoulder width.
The movement: Lower over a full five seconds to straight arms. The descent is what builds the strength: never let it speed up.
Breathing: Inhale before lowering, exhale at the end of the descent.

Neutral-grip pull-up

Equipment · street_workout

The position: Hang from parallel handles, palms facing each other, arms extended.
The movement: Pull your body up until your chin clears the handles, elbows close to your body, then lower under control.
Breathing: Exhale as you pull up, inhale as you lower.

Australian pull-up

Equipment · street_workout

The position: Lie under a low bar, hands in an overhand grip at shoulder width, body straight, heels on the floor.
The movement: Pull your chest toward the bar keeping your body aligned and braced, without bending at the hips, then lower under control.
Breathing: Exhale as you pull, inhale as you lower.

Feet-elevated Australian pull-up

Equipment · street_workout

The position: Hanging under a low bar or solid table, feet on a chair, body braced and horizontal.
The movement: Pull your chest to the bar squeezing the shoulder blades, pause at the top, then lower to straight arms. The hips never sag.
Breathing: Exhale as you pull, inhale as you lower.

Ring pull-up

Equipment · street_workout

The position: Hang from rings, grip stabilized, arms extended, body still before you start.
The movement: Pull your body up while keeping the rings from drifting apart, until your chin reaches hand level, then lower under control.
Breathing: Exhale as you pull up, inhale as you lower.

Pronated pull-up

Equipment · street_workout

The position: Hang from the bar, hands in an overhand grip slightly wider than shoulder-width, arms extended.
The movement: Pull your body up until your chin clears the bar, elbows driving down toward your hips, then lower under control.
Breathing: Exhale as you pull up, inhale as you lower.

Chin-up

Equipment · street_workout

The position: Hang from the bar, hands in an underhand grip at shoulder width, arms extended.
The movement: Pull your body up until your chin clears the bar, letting the biceps contribute more, then lower under control.
Breathing: Exhale as you pull up, inhale as you lower.

Tuck front lever

Equipment · street_workout

The position: Hanging overhand from the bar, arms STRAIGHT, knees tucked to your chest.
The movement: Lean back until your back is parallel to the floor with knees tucked. Shoulders down and active, arms never bent.
Breathing: Take short breaths during the hold.

These sheets describe how a movement is performed, not a treatment. If you are in pain or coming back from an injury, ask a health professional before resuming.