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.
April 19
Tip: A Different Way to Do Pulldowns
Finish off your back day with this unique variation for complete back development.
April 9
Tip: Reverse 21 – Pull-Ups
Start with full reps, then do top-half partials, and finish with bottom-half partials. Your lats will hate you, but you'll love the results.
March 27
Row Every Day: The Thick Back Solution
Do you disappear when you turn sideways? Then you need to do a row exercise every time you hit the gym. Here's your specialization plan.
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 24
Tip: 8 Great Thoracic Extensor Exercises
The thoracic extensors stabilize the spine during squats and deadlifts. Try these accessory exercises to strengthen them.
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.
February 5
Tip: Reverse-Grip Paused Pulldown
To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.
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.
January 10
Tip: The J Rope Pull
Nail your upper lats and get a huge pump with this finisher exercise.
January 7
Tip: 3 New Ways to Use This Machine
It's not just for back. Check out these muscle-building exercise variations.
January 5
Tip: The Exercise You're Not Doing Enough
Make your back feel awesome and build your grip strength with this simple exercise.
December 31
Tip: Find Your Lats, Enhance Your Training
This drill teaches you to set your shoulders correctly so you can get the most out of your lat exercises.
December 29
The Very Best Upper-Body Exercise
Nail your lats, chest, triceps, delts, and abs with one exercise. Here are 8 new and improved ways to do it.