8 weeks · 2 sessions/wk
Dryland strength for swimmers
A more powerful pull, healthy shoulders and a core that transfers leg drive.
€19.99See program
Buy · €19.99Muscle
Lats exercises
31 exercises that target the lats as the main muscle and 35 where they help as a secondary muscle. Open any of them to see the form, common mistakes and how many sets to do for your goal.
Horizontal Pull 5
Vertical Pull 18
Wide-Grip Lat Pulldown
Lats
Pull-Up
Lats
Muscle-Up
Lats, Triceps
Band-Assisted Pull-Up
Lats
Chin-Up
Lats
Close-Grip Lat Pulldown
Lats
Cross-Body Dual-Cable Lat Pulldown
Lats
Gironda Sternum Chin-Up
Lats
Kipping Ring Muscle-Up
Lats
One-Arm Lat Pulldown
Lats
Rope Climb
Lats
Side-to-Side Pull-Up
Lats
Underhand Lat Pulldown
Lats
V-Bar Lat Pulldown
Lats
V-Bar Pull-Up
Lats
Weighted Pull-Up
Lats
Wide-Grip Behind-the-Neck Pull-Up
Lats
Kneeling High Cable Row
Lats, Traps & mid back
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Pullover 3
Shrug & High Pull 1
Throw 2
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Myofascial Release 1
Mobility 1
Also work the lats 35
Conventional Deadlift
Hamstrings, Glutes, Lower back
One-Arm Medicine Ball Slam
Abs
Barbell Rear Delt Row
Shoulders
Dumbbell Pullover
Chest
Straight-Arm Dumbbell Pullover
Chest
Alternating Renegade Row
Traps & mid back
Landmine T-Bar Row
Traps & mid back
Bent-Over Dumbbell Row
Traps & mid back
Bodyweight Bar Row
Traps & mid back
Chest-Supported Incline Dumbbell Row
Traps & mid back
Inverted Row
Traps & mid back
Lever High Row
Traps & mid back
Chest-Supported T-Bar Row
Traps & mid back
Mixed-Grip Chin-Up
Traps & mid back
One-Arm Dumbbell Row
Traps & mid back
One-Arm Kettlebell Row
Traps & mid back
Meadows Row (One-Arm Landmine Row)
Traps & mid back
Reverse-Grip Barbell Row
Traps & mid back
Seated One-Arm Cable Row
Traps & mid back
Sled Row
Traps & mid back
Suspension Trainer Row (TRX)
Traps & mid back
T-Bar Row with V-Handle
Traps & mid back
Two-Arm Kettlebell Row
Traps & mid back
Towel-Assisted One-Arm Chin-Up
Traps & mid back
Week-by-week training programs
8-week plans with sets, reps and progression, built for your sport. Includes a downloadable PDF.
8 weeks · 2 sessions/wk
Pulling and grip for climbing
More pulling and finger strength, stable shoulders on lock-offs and a core that keeps your feet on the wall.
€19.99See program
Buy · €19.998 weeks · 3 sessions/wk
Hypertrophy: 3-day full body
Build muscle with 3 full-body sessions, progressive loading and just enough volume to recover.
€19.99See program
Buy · €19.99