The bat wing dumbbell row is a beginner level Dan John exercise that targets the mid back specifically the rhomboids.
The swan dive shoulder rotation is a dynamic shoulder mobility exercise that targets the entire shoulder girdle and upper back.
The renegade t-bar row is an intermediate upper body exercise that targets the back, shoulders and core.
The sky diver is a beginner level bodyweight exercise that targets the posterior chain.
The 3 point dumbbell row is an intermediate upper body exercise. This is a very challenging exercise that requires core strength and stability and targets the mid back.
The straight arm pull-up is a challenging upper body exercise that targets the traps, back, shoulders and arms.
The side plank cable row is a beginner level exercise that targets the mid-back and obliques.
The assisted band pull up is a scaled version of the strict pull-up. This is a great upper body exercise that targets the back, shoulders and arms.
The kneeling lat stretch is a great way to stretch out your lats, obliques and shoulder capsule.
The side plank row is a challenging back exercise that gets your core fired up as well.
The medicine ball slam is a full body conditioning exercise that targets the back, shoulders and core.
The single arm row is an upper body strength exercise that targets the mid back and rhomboids. This exercise is suitable for all fitness levels.
The band pull apart is an excellent warm-up exercise that targets the rear deltoids and upper back. This exercise is suitable for all ages and all fitness levels.
The jumping pull-up is a challenging full body exercise that targets the back, legs and arms.
The t-spine dowel stretch is an awesome upper back stretch that helps to open up your thoracic spine and improve upper body mobility.