What belongs in this group
Train the lats, middle back, traps and spinal erectors with vertical pulls, rows, hinges and loaded carries.
Common options
These examples cover distinct setups rather than a ranked list.
- Lat pulldown
- Chest-supported row
- One-arm cable row
- Romanian deadlift
How to choose
Combine at least one vertical pull with a row when the goal calls for broad back work; manage unsupported-row fatigue against lower-body training.
Keep the chosen movement stable long enough to compare performance, unless pain, equipment or programme fit requires a change.
Catalogue quality
Bulk Coach's exercise catalogue contains names, instructions, muscles, equipment, movement patterns and substitutions. Individual exercise URLs remain outside the sitemap until their instructions and added programming guidance receive a recorded founder review.