Horizontal pull
Dumbbell row
One side at a time with the other hand supporting. The swap available in almost any gym, however busy.
This one is not programmed directly — it is what you do when the first choice is taken or does not suit you. See the splits it stands in for.
Everything else that trains this pattern
- Barbell rowMid back, Lats, Spinal erectors
- Chest-supported rowMid back, Lats, Rear delts
- Inverted rowMid back, Lats, Biceps
- Seated cable rowMid back, Lats, Rear delts
Training is the easy half
You will not build anything on the wrong number of calories, and most people are eating a long way under the protein they think they are. Get your daily number, then have the week built to it — every recipe on the site is costed from gram weights, so the figures are checkable rather than rounded up to sound better.
This is not a form tutorial. There is no technique walkthrough here and no claim about the one correct way to move — a page cannot watch you lift. What it gives you is what the movement trains, how much of it to do, and what to do instead when the equipment is taken. If a movement is new to you, get someone qualified to watch your first few sessions. If you are under 18, pregnant, or managing an injury or medical condition, talk to someone qualified rather than a website.