No equipment. No excuses about equipment.

Bodyweight.

Every movement here needs nothing but the floor. Each one lists what it trains, how to do it well, and the mistake people actually make. Point at a muscle to narrow it down.

1 exercise for lats

Doorway Row
Beginner
Upper back · Lats also Biceps, Forearms, Core
How to move
1. loop a towel around the handle or grip the door frame
2. lean back with a straight body, arms long
3. pull your chest to your hands
4. squeeze the shoulder blades together at the top
What usually goes wrong
- bending at the hips instead of keeping a straight line
- yanking with the arms and skipping the shoulder blades
- standing so upright there is no resistance

These are cues from a reviewed catalogue, not personal instruction. Train within your own limits and stop anything that hurts.

No equipment. No excuses about equipment.

Bodyweight.

Every movement here needs nothing but the floor. Each one lists what it trains, how to do it well, and the mistake people actually make. Point at a muscle to narrow it down.

1 exercise for lats

Doorway Row
Beginner
Upper back · Lats also Biceps, Forearms, Core
How to move
1. loop a towel around the handle or grip the door frame
2. lean back with a straight body, arms long
3. pull your chest to your hands
4. squeeze the shoulder blades together at the top
What usually goes wrong
- bending at the hips instead of keeping a straight line
- yanking with the arms and skipping the shoulder blades
- standing so upright there is no resistance

These are cues from a reviewed catalogue, not personal instruction. Train within your own limits and stop anything that hurts.

Doorway Row

Doorway Row