Jefit Inc
Exercises
JEFIT adaptive plan has evolved Take a look

Footer

FacebookInstagramXRedditTikTok

Product

  • Elite Membership
  • Coach
  • Sign Up
  • Login

Resources

  • Workout Plans
  • Exercise Database
  • Community

Legal

  • Terms of Use
  • Privacy Policy
  • IP / DMCA Notices
  • Press & Media

Support

  • About Us
  • Contact Us
  • FAQ
  • Blog

© 2026 Jefit Inc. All rights reserved.

Apple App store download buttonGoogle play store download button
One-Arm Hang
One-Arm Hang view 1
One-Arm Hang view 2
One-Arm Hang view 3

Alternative Back Exercises

Cable One-Arm Rotational Rowbanner

Cable One-Arm Rotational Row

Barbell Stiff-Leg Deadlift (Bench)banner

Barbell Stiff-Leg Deadlift (Bench)

Cable Incline Bench Rowbanner

Cable Incline Bench Row

Kneeling Thoracic Mobilitybanner

Kneeling Thoracic Mobility

Barbell Incline Bench Pullbanner

Barbell Incline Bench Pull

Smith Machine Good Morningbanner

Smith Machine Good Morning

Barbell Snatch Shrugbanner

Barbell Snatch Shrug

Cable Rope Seated Crossover Rowbanner

Cable Rope Seated Crossover Row

Dumbbell Rotational Rowbanner

Dumbbell Rotational Row

Dumbbell Deadliftbanner

Dumbbell Deadlift

Calf Machine Shoulder Shrugbanner

Calf Machine Shoulder Shrug

Sphinxbanner

Sphinx

Cable Rope Lat Pulldownbanner

Cable Rope Lat Pulldown

Dynamic Back Stretchbanner

Dynamic Back Stretch

Barbell Behind the Back Shrugbanner

Barbell Behind the Back Shrug

Machine One-Arm Pulldownbanner

Machine One-Arm Pulldown

Back Extension (Prone)banner

Back Extension (Prone)

Dumbbell Pulloverbanner

Dumbbell Pullover

Kettlebell Rowbanner

Kettlebell Row

Barbell One-Arm Rowbanner

Barbell One-Arm Row

EZ Bar Bent-Over Row (Reverse Grip)banner

EZ Bar Bent-Over Row (Reverse Grip)

Cable Shoulder Extensionbanner

Cable Shoulder Extension

Cable Grip Lat Pulldown (Narrow Grip)banner

Cable Grip Lat Pulldown (Narrow Grip)

Hip Stretchbanner

Hip Stretch

Seated Rotationbanner

Seated Rotation

One-Arm Hang

Target Muscle Groups
back muscle group imageMain

Back

biceps muscle group image

Biceps

Equipment
pullup_bar equipment exampleMain

Pullup Bar

Difficulty

beginner

Exercise Type

strength

Log Type

duration

Instructions

Steps : 1.) To begin this exercise; start off with one hand grabbing onto a pull-up bar with your palms facing outwards. 2.) Keep your feet flat on the floor and put all of the weight upon your hand holding for 15 seconds. 3.) Repeat this exercise for as many repetitions as needed.

Explore by Muscle

abs group image

Abs

back group image

Back

biceps group image

Biceps

cardio group image

Cardio

chest group image

Chest

forearms group image

Forearms

glutes group image

Glutes

shoulders group image

Shoulders

triceps group image

Triceps

upper_legs group image

Upper Legs

lower_legs group image

Lower Legs

Explore by Equipment

body group image

Body Weight

bands group image

Bands

barbell group image

Barbell

bench group image

Bench

dumbbell group image

Dumbbell

exercise_ball group image

Exercise Ball

ez_curl_bar group image

EZ Curl Bar

kettlebell group image

Kettlebell

machine_cardio group image

Cardio Machine

machine_strength group image

Strength Machine

pullup_bar group image

Pullup Bar

weight_plate group image

Weight Plate

Alternative Back Exercises

EZ Bar Bent-Over Row (Reverse Grip)banner

EZ Bar Bent-Over Row (Reverse Grip)

Barbell Bent-Over Rowbanner

Barbell Bent-Over Row

Barbell Deadliftbanner

Barbell Deadlift

Pull-Up (Hammer Grip)banner

Pull-Up (Hammer Grip)

Chin-Up with Knee Raisebanner

Chin-Up with Knee Raise

Weighted Pull-Upbanner

Weighted Pull-Up

Cable Shoulder Extensionbanner

Cable Shoulder Extension

Cable Lat Pulldown (Wide Grip)banner

Cable Lat Pulldown (Wide Grip)

Cable One-Arm Lat Pulldownbanner

Cable One-Arm Lat Pulldown

Cable One-Arm Seated Rowbanner

Cable One-Arm Seated Row

Smith Machine Bent-Over Rowbanner

Smith Machine Bent-Over Row

Stability Ball Wall Circlesbanner

Stability Ball Wall Circles

Barbell Stiff-Leg Deadlift (Wide Stance)banner

Barbell Stiff-Leg Deadlift (Wide Stance)

Dumbbell Alternating Row (Stability Ball)banner

Dumbbell Alternating Row (Stability Ball)

Deadlift to Bicep Curlbanner

Deadlift to Bicep Curl

Dumbbell Bent-Over Rowbanner

Dumbbell Bent-Over Row

Barbell Bent-Over Row (Reverse Grip)banner

Barbell Bent-Over Row (Reverse Grip)

Stability Ball Back Extension with Rotationbanner

Stability Ball Back Extension with Rotation

Dumbbell Rear Row (Stability Ball)banner

Dumbbell Rear Row (Stability Ball)

Cable Grip Lat Pulldown (Narrow Grip)banner

Cable Grip Lat Pulldown (Narrow Grip)

Dumbbell One-Arm Row (Stability Ball)banner

Dumbbell One-Arm Row (Stability Ball)

Dumbbell Deadliftbanner

Dumbbell Deadlift

Cable Seated Rowbanner

Cable Seated Row

Cable Shrug (Supine)banner

Cable Shrug (Supine)

Barbell Rowbanner

Barbell Row