Tip: Build Your Back With Bodyweight
Pull yourself up and build a huge back. Master your own bodyweight with this mechanical drop set.
September 4
Tip: Lat Activation Drill
If you can't feel your lats, or your biceps take over, during pulldowns or pull-ups, do this drill first.
September 3
Tip: Inverted Face Pulls
This is the bodyweight version of the face pull. Great for posture, upper back size, and shoulder health.
September 2
Tip: Two Tips for Better Pull-Ups
Get more lat recruitment from chin-ups and pull-ups with these cues: 1. Chest to bar. 2. Squeeze a tennis ball between your shoulder blades.
September 1
Tip: The Eccentric Front Lever
Finish off your lats with 3 sets of 3-5 reps. Lower slowly and under control to trigger growth-inducing muscle damage.
August 31
Tip: Inverted X Rows
With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.
August 30
Tip: Band-Resisted Trap Bar Rows
Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.
Tip: The Landmine Row
This is the supported variation of the Meadows row. Very effective and more back friendly.
August 25
Tip: Fix Your Reverse Flyes
Build your rear delts and upper back by flipping your grip on reverse flyes (bentover lateral raises). Here's how.
August 23
Tip: No-Straps Dumbbell Row
This style of row is great for back hypertrophy and for building your grip for the deadlift. Go for at least 20 reps, Kroc-row style.
August 22
Tip: The Lying Band Pull-Apart
Big bench pressers use this movement to build the upper back and protect shoulder health.
August 17
Tip: A Better, Stricter Way to Barbell Row
Better results, less risk of injury. Try this unique and effective back exercise.
August 9
Tip: Chin-Up, Inverted Row Drop Set
This three-part mechanical drop will have your lats, upper back, and arms begging for mercy.
July 28
Tip: Do This for 20 Minutes, Feel Great
Deload your spine, fix your posture, function better. Here's how.
July 23
Tip: One-Arm Cable Row
Supplement your barbell and dumbbell rows with this great back training variation that also hits the core and even the glutes.
July 19
Tip: Kettlebell Row With Rotation
The variation of the one-arm row allows you to add rotation and it tweaks the weight distribution for a new stimulus.
June 30
Tip: The X-Pulldown
This is a great shoulder-friendly back exercise. Start thumbs-down, finish thumbs-up.
June 28
Tip: How to Build Mid-Back Muscle
Most lifters have underdeveloped mid-backs. Here's how to really attack that weak area to bring it up.
June 25
Tip: Rope Pulldowns for Lats
Sit on the floor, get a full stretch of the lats, then pull with your elbows as far behind you as you can. Arch your low back and get your chest out.
June 15
Tip: The Cable Pullover Lat Finisher
After your big lifts, finish off your lats and get a good stretch with this exercise.