December 30
Upper-Back Workout: 5 Training Methods
A strong upper back is required if you want an impressive physique. Make your next back workout even more effective with these methods.
November 14
The Barbell Row That Builds Everything
Strength, power, hypertrophy. Get all three with this ridiculously effective barbell row variation. And no, it's not cheating.
May 31
Tip: A New Variation on Seated Rows
Make this simple adjustment to really target the lats instead of the upper back. You'll get an unearthly pump!
May 15
Tip: The Seated Cable Face Pull
Nail your rear delts with this face pull variation. If rear delts are a weak point, start your workouts with several sets of 12-15 reps.
April 3
Tip: 70-Degree Smith Machine Row
Great exercise for the mid-back and traps. The machine allows you to get a harder upper-back contraction.
March 31
Tip: Standing Cable Row with Stretch
A good variation to use if you're already hitting the lower back hard on barbell lifts and want to take a break from traditional rows.
Tip: 200 Reps for a Complete Upper Body
Superset these two exercises to build your back, chest, and arms. It's actually a pretty fun and challenging workout!
March 30
Tip: Cable Rows with Ab Straps
Here's a great rowing variation to use if barbell rows are too tricky for your cranky lower back.
February 19
Tip: Do the Flying Pull-Up
It'll make you look like a ninja warrior and it's just plain fun. Master this bodyweight exercise.
February 2
The Best Way to Load the Inverted Row
Inverted row is an excellent back builder, but it's hard to load up. Here's how to effectively add weight to the inverted row.
January 23
Tip: Cable Straight-Arm Pulldown Drop Set
Hit your lats throughout the range of motion with this untraditional drop set.
Tip: Fix Your Row, Fix Your Shoulders
Here are the most common mistakes made with the horizontal row (and how to fix them).
January 17
Tip: Banded Rows – Silly or Effective?
Bands are great tools for adding accommodating resistance, but do they work for one-arm rows? Sorta. Info here.
Tip: Ditch the Kroc Row
Yes, it looks kinda cool, but you probably don't need it. Do this instead.
January 8
6 New Rules For Rows
Kroc rows, the misuse of bands, and the row-double-what-you-bench rule. None of those hold up to logic. Here's what to do instead.
January 5
Tip: Build Your Back with 21s
Blow up your lats, rhomboids, rear delts, and traps with his new twist on a classic intensity technique.
December 26
Tip: Slow Tempo Pull-Aparts for Reps
Slow down your reps and the pull-apart can become a muscle builder.
December 25
Tip: Muscle Control Pull-Apart
A pull-apart to increase your bench press? Yes. Try this.
December 23
Tip: Therapeutic Pull-Apart
Use this variation of the band pull-apart to reduce soreness and pain.