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.

2 exercises for upper back

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
Thread the Needle
Beginner · one side at a time
Upper back also Obliques, Shoulders, Lats
How to move
1. Set up on all fours with hips stacked over knees
2. Slide one arm under your chest, palm up
3. Follow your hand with your eyes
4. Keep hips square — rotate from the mid-back
5. Exhale as you reach through
What usually goes wrong
- Rotating from the lower back instead of the mid-back
- Hips shifting sideways as the arm threads through
- Collapsing onto the support arm

Doorway Row

Thread the Needle