Backpedaling while pulling on a weighted sled is a great way to work the grip, quadriceps, core and numerous back muscles. This can also be done with a rope that has handles, making it easier.

We love assisted pull-ups because they allow the proper range of motion while we lift what we are able to lift. Remember anytime we flex the elbow, we're putting the biceps muscle through a concentric action.

This is primarily a back and shoulder exercise. But to hit just the back and shoulders, they need to be done without flexing the elbow. If, however, the goal is to get a sweet biceps workout in, then by all means, bend the elbow, feel the burn.

Always good to add a little weight to these if we are proficient at doing regular pull-ups. But we can't do about 15 regular pull-ups, we shouldn't worrying too much about doing negatives.

Old faithful with a little dynamic attention added. Great for the back, forearms and biceps. This can also be done on a standard pull-up bar, with the hands simply leaving the bar on each ascent.

This is primarily a back and shoulder exercise. But to hit just the back and shoulders, they need to be done without flexing the elbow. If, however, the goal is to get a sweet biceps workout in, then by all means, bend the elbow, feel the burn.

A bit more challenging here! Gotta make sure that TRX is sturdy. If it is, be prepared to work the forearms, back and biceps in a huge way!

Another sweet core exercise. This one is a little tougher than knee raises, but not nearly as tough as windshield wipers. Getting good work on the flexors in the forearms, too!

And one neglected area here, as far as mentioning it - the lats. When twisting, the lats do an incredible job of supporting the upper body.

Another beginner level of "Skywalking" ... which has a lot to do with back and a grip strength as well as a tiny bit of quad strength. The stronger the grip, biceps and back are, the easier this is.

Old faithful with a little weight added. Great for the back, forearms and biceps.

This is old faithful here! The good old fashion pulling-your-own-body's-weight. Doesn't get any simpler in explaining than: grab and pull.

A fairly intense core exercise. That forces the athlete to use a lot of grip strength, too. And this is HUGE in the lats! If you've never really felt deep into the latissimus muscle - and you want to, this is your exercise! This is also another exercise that requires the athlete to have a strong inner core before attempting it.