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.
June 2
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.
June 1
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.
Tip: Two Drills to Fire Up Your Backside
Get your glutes, hamstrings, and upper back ready for heavy training with these simple movements.
May 31
Tip: The High-Pulley Face Pull
Bring up your rear delts, rhomboids, and external rotators with this movement.
May 29
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.
May 28
Tip: The Dante Row
Combine lat isolation, a long range of motion, and a good stretch and you get this great row variation.
May 18
Tip: Better Barbell Rowing
What to do before you ever lift the bar, plus some great advice about form.
May 2
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.
April 27
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.
April 26
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.
April 21
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.
April 20
Tip: A New Way to Row
Get greater activation of the lats and upper back with this exercise variation.
March 24
Tip: Over-Pulling On Pull-Ups and Pulldowns
It's a common mistake. Here's what it looks like and how to fix it.
March 23
Tip: Master the Meadows Row
Build your stubborn back with this soon-to-be-classic mass builder.
March 11
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.
February 17
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.
January 26
Tip: Banded Chest Supported Rows
Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.
January 21
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.
January 11
Tip: Towel Bent Row
This is a great bang for your buck exercise to work your upper back and grip at the same time.