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Here's why you should train upper back often and with higher reps, along with the best exercise choices.

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Lawnmower-back-extension

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.

Landmine-sumo-deadlift

Tip: Landmine Sumo Deadlift

This a great alternative exercise if deadlifts are too hard on your back. Lean forward and keep the weight on your toes to hit the glutes harder.

Tip: Scars and Mobility – What You Don't Know

Got an old scar from an injury or surgery? Surprisingly, it can affect your mobility and athletic movement. Here's what to do.

Row_%e2%80%93_correct_range_of_motion

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.

Back-to-wall-shoulder-flexion

Tip: Back to Wall Shoulder Flexion

Can you pass this test? If you can't, make sure you're foam rolling and stretching your lats regularly.

The_pjr_pullover

Tip: The PJR Pullover

This elbow-friendly exercise will blast your triceps like nothing else. It's like a hybrid between a pullover and an extension.

Reverse_21_%e2%80%93_lateral_raise

Tip: Reverse 21 – Lateral Raise

Start with 7 full reps, then do 7 top-half partials where you only come part of the way down. Finish with 7 bottom-half partials.

Tip: 6 Ways to Build Muscle While Dieting

What good is a diet if it eats away your muscle? Here's how to retain or even build muscle while losing fat.

Tip: Hip Thrust With Band

For the hip thrust, focus more on mind-muscle connection than the amount of weight you use. Add a band for accommodating resistance.

Tip: Cable Pull-Through

Strengthen the glutes for a better deadlift and squat, or just build a better butt, with the cable pull-through.

Tip: Free Weights, Machines, and Tribal Thinking

To get better, question the rules, just like great coaches do. Here's how one coach did it.

Tip: How to Stop Muscle Loss When Dieting

Bad diets cause you to lose more muscle than fat. And one bad habit will make muscle catabolism 60 percent worse. Check this out.

Heel-elevated-step-up

Tip: Heel-Elevated Step-Up

The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.

Treadmill-ab-wheel-roll

Tip: Treadmill Ab Wheel Roll

Yes, this is super weird. But it nails the transverse abdominis (the deep core muscle that's like a natural weight belt) and even the internal obliques.

Tip: Marriage, Weight Gain, and Happiness

The science of the ripple effect, plus some controversial research on why couples either get fat or stay lean.

Touch-and-go-deadlift

Tip: Touch-And-Go Deadlift – Good Form

The key is that it's not a bounce; it's a one-second pause. Tension is maintained and the bar is lowered under control.

Split-squat-with-isometric-holds

Tip: Split Squat with Isometric Holds

Do a split squat, then only come about three-fourths of the way up. Hold that position for 3 seconds before lowering. Great for the glute medius and minimus.

Tip: The Best Bench Press for Athletes

Close grip or traditional grip? If an athlete wants to transfer strength into power, here's what science says is the best choice.

Tip: Rest Periods: Sit or Walk Around?

What's more important, active recovery between sets or resting as much as possible? This new study on CrossFitters sheds some light.

Single-arm-plank-on-rings

Tip: Single-Arm Plank on Rings

Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.

The-single-arm-plank

Tip: The Single-Arm Plank

If you could only choose one exercise to train your core, it should be the single-arm plank.

Tip: Do More Reps for Real Life Strength

Here's why everyone needs to add some higher-rep sets to their workouts.

The-pulldown-crunch

Tip: Pulldown Crunch

Blow out all your air on the way down and contract hard. Do 10-12 reps.

Tip: Get Ripped with the Proximity Effect

Whether your goal is fat loss or muscle gain, here's a simple trick to increase your odds and boost diet compliance.