Exercise guide
Know what every lift trains
How to do each exercise, which muscles it works and the mistakes to avoid. Your Wellonis coach builds these into a plan made for you.
Front Back Pull
Pull-up
Upper back & lats
Bar
Front Back Pull
Lat pulldown
Upper back & lats
Cable machine
Front Back Pull
Barbell row
Upper back & lats, Traps
Barbell
Front Back Pull
Dumbbell row
Upper back & lats
Dumbbell, bench
Front Back Pull
Seated cable row
Upper back & lats, Traps
Cable machine
Front Back Pull
Chest-supported row
Upper back & lats, Traps
Incline bench, dumbbells
Front Back Pull
Face pull
Shoulders, Traps
Cable with rope
Front Back Pull
Biceps curl
Biceps
Dumbbells, barbell or cable
General technique information only. If you have pain, an injury or a health condition, check with a doctor or physiotherapist before training.