August 25
Every Serious Lifter Needs the Inverted Row
The inverted row is staple for any goal: size, strength, athleticism, or structural balance. Here are 14 challenging ways to do it.
April 9
Workout Challenge: 1 to 10 Pull-Ups
Want to take on a smart workout challenge? Start with the first pull-up variation and see if you can work your way to the tenth. See it here.
April 7
Pull-Ups: 3 Mistakes You're Still Making
Pull-ups are easy. Just grab the bar and pull up, right? Not quite. Here are some common mistakes that just about everyone makes – even you.
April 4
Dumbbell Row: The 5 Best Ways to Do It
You don't need fancy equipment to build a big back. All you need is the dumbbell row. Here are the five most effective variations.
March 12
Superset Workout: Push-Pull Combos for Gains
It's hard to beat a superset workout using the proven antagonistic training method. Try these six exercises and pair them up for gains.
February 21
The 4 Rules for a Big Back
Want a big back? Or an even bigger, even stronger back? Follow these four rules, target the right muscles, and try these unique exercises.
January 4
Is the Pullover a Back or Chest Exercise?
Should you do the pullover on pushing day or pulling day? Even the experts argue about it. Here's the scientific, nuanced answer.
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.
October 18
The Top 10 Back Workout Tips
Get better results from your back workout. Modify your back exercises for bigger lats, traps, and everything in-between.
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 16
Tip: Negative Rep Neutral Grip Pull-Up
Struggling with pull-ups? Do negative-only reps using a neutral grip. Once you can do a single, 30-second eccentric, you'll be able to do one good pull-up.
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.
May 13
Tip: The Strength Athlete's Mistake
This common error makes it harder to set squat and deadlift PR's, and it may even leave you injured.
May 12
Tip: The Rope Pullover
Here's a great lat exercise that simulates the classic Nautilus pullover machine favored by golden-era bodybuilders.
May 11
Tip: Chest-Supported Row Machine
Barbell and T-bar rows are great, but if you're also deadlifting and squatting, they can overwork the low back. Try this to give it a break.
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!