Dr. Gains

Back Muscles Overview (Names, Locations, Actions)

[NEW] L-Sit Body Lifts (Bodyweight)

[NEW] Kamalu Total Lat Combo - Decline DB Variation (DBs + Decl. Bench)

[NEW] Kamalu Total Lat Combo - Upside-Down DB Variation (Pull-Up Bar + DBs)

2-DB & 1-DB Pull-Overs - Full & Partial ROM Variations (DBs + Bench)

[NEW] Narrow-Grip Pull-Ups (Pull-Up Bar)

[NEW] Chin-Ups (Pull-Up Bar)

Modified Archer Pull-Ups (Pull-Up Bar)

Around-the-World Pull-Ups (Pull-Up Bar)

Asymmetric Over / Under Rotating Pull-Up (Pull-Up Bar)

Neutral-Grip Rocking Eccentric-Focused Pull-Ups (Pull-Up Bar)

Asymmetric Over / Neutral Pull-Ups (Pull-Up Bar w/ Rack)

L-Sit Pull-Ups (Pull-Up Bar)

Free-Rotation Ball Pull-Ups & Fixed Ball Pull-Ups (Pull-Up Bar)

[NEW] Eccentric-Only Pull-Ups - Jumping (Pull-Up Bar)

Head-Banger Pull-Ups (Pull-Up Bar)

Partial Front Lever Scapular Retractions (Pull-Up Bar)

Triple-Grip Lat Pulls - Overhand Wide, Overhand Narrow & Underhand Narrow (Cable + Lat Pull Bar)

Angled Isolateral-Loaded Straight-Arm Lat Rows (Cable + Lat Pull Bar)

Around-the-World Angled Lat Pulls (Cable + Lat Pull Bar)

Narrow Neutral-Grip Pull-Downs (Cable)

Rotating Unilateral Lower Back Pull (Cable)

Double-Stance Rocking Lat Row - Unilateral (Cable)

Sitting High-Cable Ipsilateral Face-Pulls (Cables + Bench)

Ipsilateral Hyperextending Hammer-Grip Lat Rows (Cables)

Contralateral High-Cable Pull-Aparts (Cables + Bench)

Angled Wide-Grip Scapular Retractions (Cables)

Explosive Side-to-Side Angled Lower Back Pulls (Cables)

Alternating Supinated & Pronated Rotating Lat Pulls - Unilateral (Cable)

Scapular Retractions (Cable + Lat Pull Bar)

[NEW] Type 2 Hip & Lumbar Extensions - Standard Weighted & Bodyweight Variations (Bodyweight + Stability Ball or Roman Chair + Plate)

[NEW] Twisting Type 2 Hip & Lumbar Extensions - Weighted & Bodyweight Variations (Bodyweight + Stability Ball or Roman Chair + Plate)

[NEW] Reverse Hip Extensions + Anterior Pelvic Tilt (Bodyweight + Bench + Optional DB)

[NEW] Stability Reverse Hip Extensions + Anterior Pelvic Tilt (Bodyweight + Stability Ball)

[NEW] Kamalu Total Lat Combo (Cables)

[NEW] Angle-Adjust Eccentric-Overload Flexed Curls - Supinated (Cable + Bar)

Bent Supported Rows - Unilateral (DB + Bench) + Proper Row Form

Standing Bent Rows - Position 3 (Swiss Bar + Plates)

DB Pushup & Row Antagonistic Combo (DBs)

Triple-Angle Supine Serratus Anterior Protractions - Flat, Turned Out & Turned In - Unilateral & Bilateral (DBs + Bench)

Bodyweight Serratus Anterior Combo - Protraction & Abduction - Push-Up, Plank, DBs (Bodyweight + Optional DBs)

Prone Alternating Supinated Row & Face Pull Combo - Unilateral & Bilateral (DBs + Optional Bench)

Hanging Bat Pull-Ups (Rings or Pull-Up Bar)

[NEW] Reverse Back Push-Ups (Bodyweight)

Serratus Anterior Upward Rotations - Cable, Free Weight & Bodyweight Versions (Cable / DB + Bench / Bodyweight)

Triple-Grip Sitting Rows - Narrow, Mid & Wide (Cables + Bench)

Triple-Stance Serratus Anterior Protractions - Straight, Turned In & Turned Out - Unilateral (Cable)

Triple-Grip, Double-Stance Reverse Flies - Hammer, Closed, Open - Unilateral (Cable)

Archer Pulls - Standard & Rotating, Ipsilateral & Contralateral - Unilateral & Bilateral (Cables)

Squatting Row - Unilateral (Cable)

Over / Under Alternating Rope Rows (Cable + Rope + Bench)

Alternating Supinated Row & Face-Pull Combo - Unilateral & Bilateral (Cable + Rope)

[NEW] Standing Incline Rows - Bilateral Preacher Variation (Swiss Bar + Plates)

[NEW] Standing Incline Rows - Unilateral DB Variation (DB)

Leaning Trap Shrug - Unilateral (DB + Support)

Hang Pulls - Explosive (DBs)

Upper-Back Fast-Twitch Hybrid Fly-Row - Free Weight Version (DBs)

Incline Ys With & Without Retractions (DBs + Incl. Bench)

Incline Supported Preacher Rows - Wide, Mid & Narrow Grip (Swiss Bar + Plates + Incl. Bench)

Standing Bent Rows - Positions 1 & 2 (Swiss Bar + Plates)

Adjustable Landmine Angled Reverse Fly - Standard & Eccentric Variations (Barbell + Optional Plates)

3:1 "Farmer's Carry" Trap Shrugs (DBs) | 3:1 Isometric Trap Shrugs (Cables)

Max-to-Max Trap Shrugs - Unilateral & Bilateral (Cables)

Triple-Stance Angled Trap Shrug - Cross-Body, Abducted & Rotating - Unilateral (Cable)

Walking Multi-Angle Trap Shrugs (Cables)

0-45-90 Final-15 Trap Raises (Cable)

Incline Y's - Standing, Supine & Supine Ipsilateral (Cables)

Alternating Wide Incline Rows with Isometrics (Cables)

Incline Rows - Unilateral & Bilateral, Wide & Narrow-Grip (Cables)

3-Lever Upper-Back Series (Cables)

Incline Face-Pulls - Rope, Ipsilateral & Contralateral (Cables + Rope)

Upper-Back Hybrid Fly-Row - Cable Version (Cables)

[NEW] Jefferson Curls (Barbell + Optional Plates + Optional Platform)

Bent YTA Reverse Flies (DBs)

Bent Reverse Fly Circles - Forwards & Backwards (DBs)

Prone Retracted Arcs (DBs + Bench)

Triple-Grip Reverse Flies - Ipsilateral & Contralateral - Hammer, Closed & Open (Cables)

"Steering Wheel" Plate Rows (Plate)

Retracted Y-to-A Arcs (Cables)

Total Back Combo (Swiss Bar + Plates)

Prone Retracted YTA Arcs & Y-to-A Arcs - Unilateral (DB + Bench)

Lat Pull + Scapular Protraction Combo (Cable + Lat Pull Bar)

Rocking Pull-to-Row Combo (Cable + Bar Attachment)

TRX Hanging Ys With & Without Retracted Arcs (TRX Bands or Similar)

Alternating Pause-Raises - Kneeling & Push-Up Positions (DBs)

Standing Bent Rows - Position 1, 2 & 3 (Swiss Bar + Plates)

Bilateral Retracted Arcs (Cables)

[Back & Chest] DB Pushup & Row Antagonistic Combo (DBs)

[Back & Chest] Partner Home Workout - Simultaneous Back / Chest - Rows / Elevated Push-Ups (Bodyweight)

[Back & Chest & Shoulders] DB Pushup to Overhead Circles (DBs)

[Back & Shoulders] Rotating Pull & Press Combo - Landmine & Cable Versions (Barbell + Plates / Cable)

[Back & Shoulders] Unilateral Hang Clean to Overhead Press Pop (DB)

[Back & Shoulders] Bilateral Cross-Cable Clean to Overhead Press Combo (Cables)

[Back & Legs] Squatting Row - Unilateral (Cable)

[Biceps / Back] Angle-Adjust Eccentric-Overload Flexed Curls - Supinated (Cable + Bar)