Pull — back & biceps

Horizontal and vertical pulling: the movements that build a strong back and biceps.

• Barbell row

  A hinged horizontal pull that builds a thick, strong back.

• Dumbbell curl

  The classic isolation exercise for the biceps.

• Lat pulldown

  A cable vertical pull — the scalable stand-in for the pull-up.

• Pull-up

  A bodyweight vertical pull and a benchmark of relative upper-body strength.