Trap exercises
473 exercises that work the upper back and neck (trapezius), easiest first.
At home or with basic kit 364
- Arm Circle Beginner friendly · No equipment
- Cat-Cow Beginner friendly · No equipment
- Cross-Body Shoulder Stretch Beginner friendly · No equipment
- Cross-Body Shoulder Stretch — Seated Beginner friendly · No equipment
- Dead Hang Beginner friendly · Pull-up Bar
- Eagle Arms — Wrist Hold Beginner friendly · No equipment
- Levator Scapulae Stretch Beginner friendly · No equipment
- Neck Extension Stretch Beginner friendly · No equipment
- Neck Flexion Stretch Beginner friendly · No equipment
- Neck Half Circle Beginner friendly · No equipment
- Neck Lateral Flexion Stretch Beginner friendly · No equipment
- Neck Rotation — Dynamic Beginner friendly · No equipment
- Neck Rotation Stretch Beginner friendly · No equipment
- Resistance Band Shoulder External Rotation Beginner friendly · Resistance Band
- Seated Thoracic Rotation Beginner friendly · Chair
- Single Arm Circle Beginner friendly · No equipment
- Standing Spinal Wave — Supported Beginner friendly · Wall / Door Frame
- Stationary Guard Position Beginner friendly · No equipment
- Upper Trapezius Stretch Beginner friendly · No equipment
- Active Hang Beginner friendly · Pull-up Bar
- Downward Dog — Bent Knees Beginner friendly · No equipment
- Dumbbell Shrug Beginner friendly · Dumbbells
- Eagle Arms Stretch Beginner friendly · No equipment
- Forward Roll — From Knees Beginner friendly · No equipment
- Front Raise Beginner friendly · Dumbbells
- Isometric Neck Extension Hold Beginner friendly · No equipment
- Isometric Neck Hold — Anterior Beginner friendly · No equipment
- Isometric Neck Hold — Posterior Beginner friendly · No equipment
- Isometric Side Neck Hold Beginner friendly · No equipment
- Kneeling Thoracic Rotation Beginner friendly · No equipment
- Lateral Raise Beginner friendly · Dumbbells
- Mirror Follow-Through Beginner friendly · No equipment
- Neck CARs Beginner friendly · No equipment
- Neck Lateral Flexion with Hand Assist Beginner friendly · No equipment
- Neck Rotation Stretch with Chin Drop Beginner friendly · No equipment
- Nordic Walking Beginner friendly · Nordic Walking Poles
- Plate Halo — Lighter Beginner friendly · Weight Plates
- Quadruped Thoracic Rotation with End-Range Hold Beginner friendly · No equipment
- Resistance Band Alternating Front Raise Beginner friendly · Resistance Band
- Resistance Band Face Pull Beginner friendly · Resistance Band
- Resistance Band Front Raise Beginner friendly · Resistance Band
- Resistance Band Lateral Raise Beginner friendly · Resistance Band
- Resistance Band Pull-Apart Beginner friendly · Resistance Band
- Resistance Band Wide Grip Upright Row Beginner friendly · Resistance Band
- Seated Side Breakfall Beginner friendly · No equipment
- Shoulder Pass-Through — Wide Grip Beginner friendly · No equipment
- Single-Direction Isometric Neck Beginner friendly · No equipment
- Slow-Motion Serve Pattern Beginner friendly · No equipment
- Standing Spinal Wave Beginner friendly · No equipment
- Thoracic Extension with Arms Overhead — Dynamic Beginner friendly · No equipment
- Thread the Needle Beginner friendly · No equipment
- Wall Slides Beginner friendly · Wall / Door Frame
- Arm Drag Only Beginner friendly · No equipment
- Arm Pull Pattern — Prone Beginner friendly · No equipment
- Bimanual — Same Direction Circles Beginner friendly · No equipment
- Chest Opener with Bands Beginner friendly · Resistance Band
- Clinch Entry Only Beginner friendly · No equipment
- Dead Hang — Overhand Grip Beginner friendly · Pull-up Bar
- Downward-Facing Dog Beginner friendly · No equipment
- Dumbbell Row Beginner friendly · Dumbbells
- Eagle Arms — Forward Lean Beginner friendly · No equipment
- Entry and Grip Only Beginner friendly · No equipment
- Entry Turn Only Beginner friendly · No equipment
- Goblet Carry — Dumbbell Beginner friendly · Dumbbells
- Grip Placement Only Beginner friendly · No equipment
- Half Shoulder Stand Beginner friendly · No equipment
- Hip Turn Entry Only Beginner friendly · No equipment
- Indian Club Shield Cast — Short Arc Beginner friendly · Indian Clubs
- Indian Club Single Pendulum Beginner friendly · Indian Clubs
- Isometric Doorway Row Beginner friendly · Wall / Door Frame
- Isometric Neck — All Directions Beginner friendly · No equipment
- Juggling — 2 Ball Warm-Up Beginner friendly · Juggling Balls
- Kettlebell Deadlift Beginner friendly · Kettlebell
- Kettlebell Halo Beginner friendly · Kettlebell
- Kneeling Kettlebell Halo Beginner friendly · Kettlebell
- Kneeling Thoracic Rotation — Dynamic Beginner friendly · No equipment
- Leaning Lateral Raise Beginner friendly · Dumbbells
- Level Change to High Crotch Beginner friendly · No equipment
- Mace 10-to-2 — Short Arc Beginner friendly · Persian Mace / Gada
- Manual Resistance Neck — Extension Beginner friendly · No equipment
- Manual Resistance Neck — Flexion Beginner friendly · No equipment
- Manual Resistance Neck — Lateral Flexion Beginner friendly · No equipment
- Partner-Assisted Neck Bridge Beginner friendly · No equipment
- Plate Figure Eight Beginner friendly · Weight Plates
- Plate Halo Beginner friendly · Weight Plates
- Plow Pose — Toes on Chair Beginner friendly · Chair
- PNF D2 Flexion — Bodyweight Beginner friendly · No equipment
- Prone Back Extension Hold Beginner friendly · No equipment
- Rear Delt Fly Beginner friendly · Dumbbells
- Resistance Band High Row Beginner friendly · Resistance Band
- Resistance Band Horizontal Chop Beginner friendly · Resistance Band
- Resistance Band Lat Pulldown Beginner friendly · Resistance Band
- Resistance Band Low-to-High Chop Beginner friendly · Resistance Band
- Resistance Band Overhead Press Beginner friendly · Resistance Band
- Resistance Band Pull-Apart Behind Neck Beginner friendly · Resistance Band
- Resistance Band Row Beginner friendly · Resistance Band
- Resistance Band Single Arm Row Beginner friendly · Resistance Band
- Resistance Band Upright Row Beginner friendly · Resistance Band
- Resistance Band W Pull-Apart Beginner friendly · Resistance Band
- Resistance Band Woodchop Beginner friendly · Resistance Band
- Scapular Pull-up Beginner friendly · Pull-up Bar
- Seal Walk Beginner friendly · No equipment
- Seated Scoop Throw Beginner friendly · Medicine Ball
- Serratus Punch Beginner friendly · No equipment
- Shoulder CARs Beginner friendly · No equipment
- Shoulder Pass-Through Beginner friendly · No equipment
- Slow Snap Down Practice Beginner friendly · No equipment
- Static Plum Grip Beginner friendly · No equipment
- Superman Beginner friendly · No equipment
- Swimming — Slow Alternation Beginner friendly · No equipment
- Thoracic CARs Beginner friendly · No equipment
- Two-Arm Kettlebell Carry Beginner friendly · Kettlebell
- Upper Trapezius Stretch with Rotation Beginner friendly · No equipment
- Upright Row Beginner friendly · No equipment
- Active Hang with Scapular Pull Some experience helps · Pull-up Bar
- Arch Hold Some experience helps · No equipment
- Back Roll Some experience helps · No equipment
- Body Lock and Lift — No Throw Some experience helps · No equipment
- Breakfall — Side Some experience helps · No equipment
- Catch and Throw — Partner Wall Ball Some experience helps · Medicine Ball
- Dead Hang — Wide Overhand Grip Some experience helps · Pull-up Bar
- Dolphin Pose Some experience helps · No equipment
- Dumbbell Muscle Clean Some experience helps · Dumbbells
- Dumbbell Shoulder Press Some experience helps · Dumbbells
- Fish Pose Some experience helps · No equipment
- Follow-Through Rotation Drill Some experience helps · No equipment
- Forward Roll Some experience helps · No equipment
- Halo — Dumbbell Some experience helps · Dumbbells
- Hand-Eye Coordination — Tennis Ball Wall Some experience helps · Tennis Ball, Wall / Door Frame
- High Lunge Some experience helps · No equipment
- Indian Club Figure Eight Some experience helps · Indian Clubs
- Indian Club Two-Hand Swing Some experience helps · Indian Clubs
- Inverted Row Some experience helps · Pull-up Bar
- Isometric Row Hold Some experience helps · Pull-up Bar
- Kettlebell Dead Clean Some experience helps · Kettlebell
- Kettlebell Farmer's Carry Some experience helps · Kettlebell
- Kettlebell Row Some experience helps · Kettlebell
- Kettlebell Suitcase Carry Some experience helps · Kettlebell
- Knee Only — No Sweep Some experience helps · No equipment
- Locust Pose Some experience helps · No equipment
- Negative Pull-up Some experience helps · Pull-up Bar
- Partner Clinch Hold Some experience helps · No equipment
- Plate Around the World — Overhead Some experience helps · Weight Plates
- Prone Neck Plank Hold Some experience helps · No equipment
- Proprioceptive Neuromuscular Facilitation (PNF) Pattern — D1 Flexion Some experience helps · Resistance Band
- Proprioceptive Neuromuscular Facilitation (PNF) Pattern — D2 Flexion Some experience helps · Resistance Band
- Resistance Band Arnold Press Some experience helps · Resistance Band
- Resistance Band Curl to Press Some experience helps · Resistance Band
- Resistance Band Pull-Up Assist Some experience helps · Resistance Band, Pull-up Bar
- Resistance Band Rotational Row Some experience helps · Resistance Band
- Resistance Band Squat to Press Some experience helps · Resistance Band
- Resistance Band Thruster Some experience helps · Resistance Band
- Ring Row Some experience helps · Gymnastics Rings
- Roll Over — Legs Bent Some experience helps · No equipment
- Sandbag Deadlift Some experience helps · Sandbag
- Seal Walk — Fists Some experience helps · No equipment
- Shoulder CARs — Against Wall Some experience helps · Wall / Door Frame
- Single Dumbbell Hang Clean Some experience helps · Dumbbells
- Single Dumbbell Push Press Some experience helps · Dumbbells
- Single Knee Clinch Drill Some experience helps · No equipment
- Slow Granby Roll Some experience helps · No equipment
- Stationary Overhead Throw Some experience helps · Medicine Ball
- Swimming Some experience helps · No equipment
- Thoracic Rotation — Loaded Some experience helps · Dumbbells
- Thread the Needle — Extended Bind Some experience helps · No equipment
- Uppercut Drill Some experience helps · No equipment
- Wall Slides — Floor Version Some experience helps · No equipment
- Wood Chop — Low to High Some experience helps · Dumbbells
- American Kettlebell Swing Some experience helps · Kettlebell
- Arm Swing Vertical Jump Drill Some experience helps · No equipment
- Back Elbow Drill Some experience helps · No equipment
- Decline Push-up Some experience helps · Plyo Box / Step Platform
- Dumbbell Hang High Pull Some experience helps · Dumbbells
- Dumbbell High Pull Some experience helps · Dumbbells
- Dumbbell Push Press Some experience helps · Dumbbells
- Dumbbell Rotational Press Some experience helps · Dumbbells
- Dumbbell Rotational Press — Bilateral Some experience helps · Dumbbells
- Farmer's Carry Some experience helps · No equipment
- Headstand Some experience helps · No equipment
- High Cadence Stroke Simulation Some experience helps · No equipment
- Indian Club Double Pendulum Some experience helps · Indian Clubs
- Indian Club Mill Some experience helps · Indian Clubs
- Indian Club Shield Cast Some experience helps · Indian Clubs
- Isometric Overhead Press Hold Some experience helps · Dumbbells
- Kettlebell Gorilla Row Some experience helps · Kettlebell
- Kettlebell Press Some experience helps · Kettlebell
- Kettlebell Rack Carry Some experience helps · Kettlebell
- Mace 10-to-2 Some experience helps · Persian Mace / Gada
- Mace 360 — Partial Arc Some experience helps · Persian Mace / Gada
- Medicine Ball Overhead Side Throw Some experience helps · Medicine Ball
- Medicine Ball Overhead Side Throw — Partner Some experience helps · Medicine Ball
- Medicine Ball Power Clean Some experience helps · Medicine Ball
- Neck Harness — Extension Some experience helps · Neck Harness
- Neck Harness — Flexion Some experience helps · Neck Harness
- Neck Harness — Lateral Flexion Some experience helps · Neck Harness
- Overhand Punch Drill Some experience helps · No equipment
- Overhead Plate Carry Some experience helps · Weight Plates
- Overhead Throw Mechanics Drill Some experience helps · Medicine Ball
- Peek-a-Boo Defense Drill Some experience helps · No equipment
- Pike Push-up Some experience helps · No equipment
- Plow Pose Some experience helps · No equipment
- Pummelling Drill Some experience helps · No equipment
- Renegade Row without Push-Up Some experience helps · No equipment
- Resist Follow-Through — Band Some experience helps · Resistance Band
- Resistance Band Push Press Some experience helps · Resistance Band
- Rolling — Bob and Weave Drill Some experience helps · No equipment
- Sandbag Bear Hug Carry Some experience helps · Sandbag
- Sandbag Push Press Some experience helps · Sandbag
- Serve Wind-Up and Follow-Through Drill Some experience helps · No equipment
- Shoulder Pass-Through — Narrow Grip Some experience helps · No equipment
- Shoulder Stand Some experience helps · No equipment
- Single-Leg Dumbbell Row Some experience helps · Dumbbells
- Single-Leg Overhead Dumbbell Press Some experience helps · Dumbbells
- Snap Down Drill Some experience helps · No equipment
- Suitcase Carry Some experience helps · No equipment
- Swimming — 50 Counts Some experience helps · No equipment
- Tapping Coordination Drill — Sticks Some experience helps · Dowel / Stick
- Thread the Needle to Thoracic Rotation Some experience helps · No equipment
- Underhand Scoop Throw Drill Some experience helps · Medicine Ball
- Wall Handstand Some experience helps · Wall / Door Frame
- Wrestler's Bridge — Supine Some experience helps · No equipment
- Aerial Heading Jump Some experience helps · Sport Ball
- Bimanual Coordination Drill Some experience helps · No equipment
- Block Jump — Vertical Reach Some experience helps · No equipment
- Clinch Entry — Dirty Boxing Some experience helps · No equipment
- Clinch Entry to Inside Position Some experience helps · No equipment
- Coordination Bounce — Two Ball Some experience helps · Tennis Ball
- Double Kettlebell Press Some experience helps · Kettlebell
- Dumbbell Hang Power Clean Some experience helps · Dumbbells
- Dumbbell Overhead Carry Some experience helps · Dumbbells
- Dumbbell Thruster Some experience helps · Dumbbells
- Feet Elevated Inverted Row Some experience helps · Pull-up Bar, Plyo Box / Step Platform
- Forward Roll — Standing to Standing Some experience helps · No equipment
- Gada Mill Some experience helps · Persian Mace / Gada
- Granby Roll Some experience helps · No equipment
- Halo — Heavier Load Some experience helps · Kettlebell
- Hang Dumbbell Snatch Some experience helps · Dumbbells
- Indian Club Figure Eight — Opposite Direction Some experience helps · Indian Clubs
- Indian Club Opposite-Direction Swing Some experience helps · Indian Clubs
- Jackknife — Held Some experience helps · No equipment
- Juggling — 3 Ball Some experience helps · Juggling Balls
- Kettlebell Bottom-Up Carry Some experience helps · Kettlebell
- Kettlebell Clean Some experience helps · Kettlebell
- Kettlebell High Pull Some experience helps · Kettlebell
- Kettlebell Overhead Carry Some experience helps · Kettlebell
- Kettlebell Push Press Some experience helps · Kettlebell
- Knee Slice to Side Control Some experience helps · No equipment
- Locust — Arms Clasped Behind Back Some experience helps · No equipment
- Neck Harness Sequence Some experience helps · Neck Harness
- Overhead Carry Some experience helps · Dumbbells
- Peek-a-Boo with Movement Some experience helps · Boxing Gloves
- Plate Pinch — Two-Plate Pinch Walk Some experience helps · Weight Plates
- Plate Pinch Carry Some experience helps · Weight Plates
- Plow Pose — Ear Pressure Pose Some experience helps · No equipment
- Pull-up Some experience helps · Pull-up Bar
- Rear Naked Choke Drill Some experience helps · No equipment
- Roll Over Some experience helps · No equipment
- Rotational Clean — Dumbbell Some experience helps · Dumbbells
- Rotational Clean — Kettlebell Some experience helps · Kettlebell
- Sandbag Clean Some experience helps · Sandbag
- Sandbag Grip Carry Some experience helps · Sandbag
- Sandbag Overhead Press Some experience helps · Sandbag
- Sandbag Rotational Throw Some experience helps · Sandbag
- Sandbag Shoulder Carry Some experience helps · Sandbag
- Single Dumbbell Devil Press Some experience helps · Dumbbells
- Single-Leg Dumbbell Row — Slow Eccentric Some experience helps · Dumbbells
- Slip and Counter Drill Some experience helps · No equipment
- Snap Down to Takedown Entry Some experience helps · No equipment
- Standing Side Breakfall — Fast Some experience helps · No equipment
- Sumo Deadlift High Pull Some experience helps · No equipment
- Thai Clinch — Plum Control Some experience helps · No equipment
- Thai Plum — Knee Strike Series Some experience helps · No equipment
- Wall Walk Some experience helps · Wall / Door Frame
- Wrestler's Bridge — Prone Some experience helps · No equipment
- Zercher Carry Some experience helps · No equipment
- Arm Drag to Back Take Advanced · No equipment
- Arm Drag to Back Take — Full Speed Advanced · No equipment
- Back Elbow to Spin Advanced · No equipment
- Back Mount — Choke Entry Drill Advanced · No equipment
- Bimanual — Opposite Direction Circles Advanced · No equipment
- Clinch Knee and Sweep Advanced · No equipment
- Counter-Movement Jump with Maximal Arm Drive Advanced · No equipment
- Double Kettlebell Clean Advanced · Kettlebell
- Double Kettlebell Overhead Carry Advanced · Kettlebell
- Double Kettlebell Push Press Advanced · Kettlebell
- Double Leg Takedown Drill Advanced · No equipment
- Dumbbell Complex Advanced · Dumbbells
- Dumbbell Jump Squat Advanced · Dumbbells
- Dumbbell Snatch Advanced · Dumbbells
- Hip Bump to Kimura Advanced · No equipment
- Indian Club Double Mill Advanced · Indian Clubs
- Jackknife Advanced · No equipment
- Kettlebell Bottoms-Up Press Advanced · Kettlebell
- Kettlebell Clean and Press Advanced · Kettlebell
- Kettlebell Complex Advanced · Kettlebell
- Kettlebell Jerk Advanced · Kettlebell
- Kettlebell Swing to Press Advanced · Kettlebell
- Kettlebell Swing to Snatch Advanced · Kettlebell
- Kettlebell Thruster Advanced · Kettlebell
- Log Press Advanced · No equipment
- Mace 10-to-2 — Heavier Implement Advanced · Persian Mace / Gada
- Mace 360 Advanced · Persian Mace / Gada
- Medicine Ball Slam — Combat Advanced · Medicine Ball
- Neck Harness Extension — Heavy Load Advanced · Neck Harness
- Neck Harness Flexion — Heavy Load Advanced · Neck Harness
- Neck Harness Lateral — Heavy Load Advanced · Neck Harness
- One-Arm Block Jump Advanced · No equipment
- Plum to Knee Series Advanced · No equipment
- Roll Over — Slow Descent Advanced · No equipment
- Running Approach Heading Jump Advanced · Sport Ball
- Running Overhead Throw Advanced · Medicine Ball
- Sandbag Clean and Press Advanced · Sandbag
- Sandbag Over Shoulder Advanced · Sandbag
- Sandbag Shouldering Advanced · Sandbag
- Scoop Throw to Sprint Advanced · Medicine Ball
- Shoulder Stand — Lotus Legs Advanced · No equipment
- Towel Pull-Up Advanced · Pull-up Bar, Towel
- Upward Elbow to Clinch Advanced · No equipment
- Wide Grip Pull-up Advanced · Pull-up Bar
- Wrestler's Bridge — Dynamic Advanced · No equipment
- Bear Hug Lift and Suplex Sim Advanced · No equipment
- Bimanual — Circle and Pat Simultaneously Advanced · No equipment
- Control Balance Advanced · No equipment
- Devil Press Advanced · Dumbbells
- Double Kettlebell Clean and Press Advanced · Kettlebell
- Double Kettlebell Jerk Advanced · Kettlebell
- Dynamic Bridge with Rotation Advanced · No equipment
- Gada Mill — Heavier Load Advanced · Persian Mace / Gada
- Granby Roll — Reactive Escape Advanced · No equipment
- Handstand Push-up Advanced · Wall / Door Frame
- Jackknife — Extended Hold Advanced · No equipment
- Juggling — 3 Ball — Walking Advanced · Juggling Balls
- Kettlebell Bottoms-Up Carry — Heavier Bell Advanced · Kettlebell
- Kettlebell Snatch Advanced · Kettlebell
- Knee-Sweep-Back Position Advanced · No equipment
- Mace 360 — Heavier Implement Advanced · Persian Mace / Gada
- Max Effort Medicine Ball Slam Advanced · Medicine Ball
- Outer Leg Reap to Finish Advanced · No equipment
- Plate Pinch Carry — Heavier Plate Advanced · Weight Plates
- Plyo Pull-Up Advanced · Pull-up Bar
- Rear Naked Choke from Dynamic Position Advanced · No equipment
- Sandbag Grip Carry — Fingertip Only Advanced · Sandbag
- Shoulder Throw — Full Load Advanced · No equipment
- Shoulder Throw Drill Advanced · No equipment
- Single Leg to Trip Finish Advanced · No equipment
- Stone-to-Shoulder Simulation Advanced · Sandbag
- Thai Plum — Alternating Knee Series Advanced · No equipment
- Turkish Get-Up Advanced · Kettlebell
- Turkish Get-Up with Pause at Each Position Advanced · Kettlebell
- Waiter Walk — Heavy Load Advanced · Dumbbells
- Weighted Pull-up Advanced · Pull-up Bar
- Wrestler's Bridge with Rotation Advanced · No equipment
- Atlas Stone Load to Platform Expert · Sandbag, Plyo Box / Step Platform
- Control Balance — Multiple Exchanges Expert · No equipment
- Crow to Tripod Headstand Expert · No equipment
- Double Kettlebell Snatch Expert · Kettlebell
- Forearm Stand Expert · No equipment
- Freestanding Handstand Expert · No equipment
- Juggling — 4 Ball Expert · Juggling Balls
- Man Maker Expert · Dumbbells
- Sandbag Clean and Press — Maximal Load Expert · Sandbag
- Towel Pull-Up — Weighted Expert · Pull-up Bar, Towel
- Freestanding Handstand Push-up Expert · No equipment
- Pincha — Lotus Legs Expert · No equipment
With gym equipment 109
- Cable Pull-Apart Beginner friendly · Cable Machine
- Cable Shrug Beginner friendly · Cable Machine
- Chest Expansion — No Head Turn Beginner friendly · Pilates Reformer
- Machine Rear Delt Fly Beginner friendly · Pec Deck Machine
- Machine Shoulder Press Beginner friendly · Shoulder Press Machine
- Pulling Straps — No Chest Lift Beginner friendly · Pilates Reformer
- Assisted Pull-up Machine Beginner friendly · Assisted Pull-up Machine
- Barbell Shrug Beginner friendly · Barbell
- Cable Front Raise Beginner friendly · Cable Machine
- Cable Lateral Raise Beginner friendly · Cable Machine
- Cable Rear Delt Fly Beginner friendly · Cable Machine
- Cable Upright Row Beginner friendly · Cable Machine
- Chest Expansion Beginner friendly · Pilates Reformer
- Face Pull Beginner friendly · Cable Machine
- Lat Pulldown Beginner friendly · Lat Pulldown Machine
- Machine Row Beginner friendly · Seated Row Machine
- Prone Rear Delt Fly Beginner friendly · Dumbbells, Weight Bench
- Pulling Straps Beginner friendly · Pilates Reformer
- Rowing — Elbow Phase Only Beginner friendly · Pilates Reformer
- Rowing Hip — Shorter Arc Beginner friendly · Pilates Reformer
- Seated Cable Row Beginner friendly · Cable Machine
- Single-Leg Dumbbell Row — Hand on Bench Beginner friendly · Dumbbells, Weight Bench
- T-Pulls — Lighter Spring Beginner friendly · Pilates Reformer
- Wide Grip Seated Cable Row Beginner friendly · Cable Machine
- Battle Ropes Wave Some experience helps · Battle Ropes
- Chest Supported Dumbbell Row Some experience helps · Dumbbells, Weight Bench
- Rowing — From the Chest Some experience helps · Pilates Reformer
- Rowing — From the Hip Some experience helps · Pilates Reformer
- Seated Dumbbell Shoulder Press Some experience helps · Dumbbells, Weight Bench
- Steady State Row Some experience helps · Rowing Machine
- T-Pulls Some experience helps · Pilates Reformer
- Assisted Rope Climb Some experience helps · Climbing Rope
- Battle Ropes Lateral Wave Some experience helps · Battle Ropes
- Battle Ropes Spiral Some experience helps · Battle Ropes
- Cable Rotational Chop — Low to High Some experience helps · Cable Machine
- Cable Woodchop Some experience helps · Cable Machine
- Chest Expansion — Thigh Stretch Transition Some experience helps · Pilates Reformer
- Landmine Rotation Some experience helps · Barbell, Weight Plates
- Low to High Cable Woodchop Some experience helps · Cable Machine
- PNF D2 Flexion — Cable Some experience helps · Cable Machine
- Rowing — Machine Some experience helps · Rowing Machine
- Seal Row Some experience helps · Barbell, Weight Bench
- Short Spine Massage Some experience helps · Pilates Reformer
- T-Shape Pull Some experience helps · Pilates Reformer
- Thoracic Rotation — Cable Loaded Some experience helps · Cable Machine
- Trap Bar Carry Some experience helps · Trap Bar
- Trap Bar Deadlift Some experience helps · Trap Bar
- Tyre Deadlift Some experience helps · Tyre
- Barbell Bent Over Row Some experience helps · Barbell
- Barbell Overhead Press Some experience helps · Barbell
- Battle Ropes Simultaneous Slam Some experience helps · Battle Ropes
- Cross Country Skiing — Machine Some experience helps · Cross Country Ski Machine
- Front Rack Carry — Barbell Some experience helps · Barbell
- Hang Clean Pull Some experience helps · Barbell
- Hang High Pull Some experience helps · Barbell
- High Pull — Barbell Some experience helps · Barbell
- Isometric Deadlift Against Pins Some experience helps · Barbell, Squat Rack
- Knee Stretches Arch — With Chest Lift Some experience helps · Pilates Reformer
- Landmine Single-Arm Rotational Press Some experience helps · Barbell, Weight Plates
- Long Spine Massage Some experience helps · Pilates Reformer
- Muscle Clean Some experience helps · Barbell
- Rack Pull Some experience helps · Barbell, Squat Rack
- Rowing — Deeper Forward Fold Some experience helps · Pilates Reformer
- Rowing Hip — Seated on Block Some experience helps · Pilates Reformer
- SkiErg Some experience helps · SkiErg Machine
- SkiErg Interval Some experience helps · SkiErg Machine
- Sled Pull Some experience helps · Sled
- T-Bar Row Some experience helps · Barbell, Weight Plates
- T-Pulls — With Chest Lift Hold Some experience helps · Pilates Reformer
- Barbell Deadlift Advanced · Barbell
- Barbell Thruster Advanced · Barbell
- Clean Pull Advanced · Barbell
- Double Leg to Finish Advanced · Padded Mat
- Front Rack Walk with Pause Advanced · Barbell
- Hip Throw to Ground Advanced · Padded Mat
- Landmine Push Press Rotation Advanced · Barbell, Weight Plates
- Pendlay Row Advanced · Barbell
- Rowing — Outdoor Advanced · Rowing Boat
- Rowing Machine Interval Advanced · Rowing Machine
- Short Spine — Slow Unfold Advanced · Pilates Reformer
- Snatch Pull Advanced · Barbell
- Sumo Deadlift Advanced · Barbell
- Trap Bar Jump Deadlift Advanced · Trap Bar
- Barbell Complex Advanced · Barbell
- Barbell Deadlift — No Straps, Max Load Advanced · Barbell
- Barbell Rotational Clean Advanced · Barbell, Weight Plates
- Hang Power Clean Advanced · Barbell
- Heavy Muscle Clean Advanced · Barbell, Weight Plates
- Long Spine — Extended Open Phase Advanced · Pilates Reformer
- Overhead Carry — Barbell Advanced · Barbell
- Power Clean from Blocks Advanced · Barbell, Weight Plates
- Power Snatch Advanced · Barbell, Weight Plates
- Power Snatch from Blocks Advanced · Barbell, Weight Plates
- Rope Climb Advanced · Climbing Rope
- Rowing Sprints Advanced · Rowing Machine
- Supramaximal Clean Pull Advanced · Barbell, Weight Plates
- Trap Bar Jump Advanced · Trap Bar
- Tyre Flip Advanced · Tyre
- Yoke Carry Advanced · Yoke
- Bear Complex Expert · Barbell
- Deficit Deadlift Expert · Barbell, Plyo Box / Step Platform
- Hang Power Snatch Expert · Barbell
- Hang Snatch Expert · Barbell
- Overhead Squat Expert · Barbell
- Overhead Walk with Perturbation Expert · Barbell
- Power Clean Expert · Barbell
- Clean and Jerk Expert · Barbell
- Legless Rope Climb Expert · Climbing Rope
- Snatch Expert · Barbell, Weight Plates