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Bigger Stronger LeanerVideos

Tip: Cable/TRX Reverse Flye

Add a suspension trainer attachment to the cable machine to hit your back and rear delts in a new way.

by Barry Vincent | June 3, 2018April 5, 2021
June 2
Bigger Stronger Leaner

Tip: Standing Rotational Rope Row, Unilateral

Pittsburg Pirates outfielder, Austin Meadows, demonstrates this variation of the rope row. Note the hand rotation for more activation of the lats and upper back.
Joel Seedman, PhD June 2
June 1
Bigger Stronger Leaner

Tip: The Low-Pulley Face Pull

Go light, be meticulous with your form, and focus on contracting all the small muscles working in your upper back and shoulders.
Akash Vaghela June 1
Bigger Stronger Leaner

Tip: Two Drills to Fire Up Your Backside

Get your glutes, hamstrings, and upper back ready for heavy training with these simple movements.
Barry Vincent June 1
May 31
Bigger Stronger Leaner

Tip: The High-Pulley Face Pull

Bring up your rear delts, rhomboids, and external rotators with this movement.
Akash Vaghela May 31
May 29
Bigger Stronger Leaner

Tip: The Gironda 45-Degree Row

Without moving your hips back and forth, get a good stretch in the lats, then pull the bar into the lower abs.
Paul Carter May 29
May 28
Bigger Stronger Leaner

Tip: The Dante Row

Combine lat isolation, a long range of motion, and a good stretch and you get this great row variation.
Mark Dugdale May 28
May 18
Bigger Stronger Leaner

Tip: Better Barbell Rowing

What to do before you ever lift the bar, plus some great advice about form.
Paul Carter May 18
May 2
Bigger Stronger Leaner

Master the Ridiculously Strict Pull-Up

Most people who say they can do 10 or more pull-ups are only doing a few REAL pull-ups. The rest are cheated. Get strict to get strong. Here's how.
TJ Kuster May 2
April 27
Bigger Stronger Leaner

Tip: Fix Your Posture, Relieve Your Back Pain

Strengthen your core, improve your posture, and make your back feel awesome with one exercise. Check it out here.
Kelvin King, Jr April 27
April 26
Bigger Stronger Leaner

Tip: Lawnmower Back Extension

This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.
Mike Sheridan April 26
April 21
Bigger Stronger Leaner

Tip: Row – Correct Range of Motion

Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.
Joel Seedman, PhD April 21
April 20
Bigger Stronger Leaner

Tip: A New Way to Row

Get greater activation of the lats and upper back with this exercise variation.
Joel Seedman, PhD April 20
March 24
Bigger Stronger Leaner

Tip: Over-Pulling On Pull-Ups and Pulldowns

It's a common mistake. Here's what it looks like and how to fix it.
Joel Seedman, PhD March 24
March 23
Bigger Stronger Leaner

Tip: Master the Meadows Row

Build your stubborn back with this soon-to-be-classic mass builder.
John Meadows March 23
March 11
Bigger Stronger Leaner

Tip: Back Raise for Erectors

Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.
Paul Carter March 11
February 17
Bigger Stronger Leaner

Tip: Chest Supported Dumbbell Row

This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.
Mark Dugdale February 17
January 26
Bigger Stronger Leaner

Tip: Banded Chest Supported Rows

Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.
Mark Dugdale January 26
January 21
Bigger Stronger Leaner

Tip: Rotating Lat Pulldown

Build your lats with this unilateral pulldown variation. You'll get a growth-inducing stretch at the top and a hard contraction at the bottom.
Dave Bonollo January 21
January 11
Bigger Stronger Leaner

Tip: Towel Bent Row

This is a great bang for your buck exercise to work your upper back and grip at the same time.
John Gaglione January 11
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