Pull Ups
Muscles worked = Lats and Biceps
Benefits = improved strength in the back, biceps, shoulders and forearms. Enhanced grip strength, core stability and posture.
RDLs
Muscles worked = Hamstrings, Glutes and Erector Spinae (low back).
Benefits = effective at strengthening the posterior chain, while also improving hip hinge mechanics and core stability. Can help to reduce lower back pain and improve posture and balance.
Bent Over Barbell Rows
Muscles worked = Lats, Rhomboids and Traps.
Benefits = build upper back muscle, improve posture and spine stability. Great for functionality as it mimics pulling movements used in daily activity and sports.