Each exercise falls into one of six categories: squat, deadlift, vertical push, vertical pull, horizontal push and horizontal pull. "If you break down any exercise, it pretty much always forms one ...

Here's why you should add this full-body move to your next workout. Plus, alternatives to try if you're not quite there yet.

For horizontal pull exercises, Osharenko recommends starting with the row machine and then progressing to dumbbell rows. Vertical pull exercises should involve lateral pulldowns using a cable machine, ...

Upper body vertical pull: The money exercise here is the pull-up, which really hammers your lats, shoulders, biceps, and other stabilizer muscles. If you can’t do a full pull-up, that’s okay!

Pick exercises that fit these patterns, and you'll get an effective total-body workout. ... and the pull into a vertical pull and a horizontal pull. The answer is easy: ...

Fitness: Master vertical training with these 3 exercises One of the best ways to get a true full body workout is to train your body vertically, using gravity.