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Wanna Grow? Gotta Row!

Build your back and prevent strength imbalances. Here’s everything you need to know.

Upper-Back Training for Deadlifts

Your pull is only as strong as your weakest link, and for many, it's not the lower back that's holding you back.

Two Weeks to Bigger Lats!

Can you really build stronger, wider lats in 14 days? Yes, but it’s really going to hurt. Here’s how to do it.

Triple Threat

How to Build a 3-D Upper Body

Tip: Your Chin-Up is Weak and Ugly. Let's Fix It.

Are you swinging back and forth? Are you struggling to get even a couple of good reps? Here's what to do.

Tip: Why You Need Low-Rep Pull-Ups

Instead of using crappy form and wrecking your elbows to get more reps, use these techniques to make the strict pull-up tougher.

Tip: What All Strong Athletes Have in Common

Strengthen this muscle group and you'll get stronger at damn near everything.

Tip: Two Old-School Back & Biceps Builders

These classic upper-body exercises are making a comeback. Here's a quick refresher on both of them.

Tip: Two Drills to Fire Up Your Backside

Get your glutes, hamstrings, and upper back ready for heavy training with these simple movements.

Tip: Two Band Exercises for Better Posture

Got forward-rolled shoulders? Tight scapulae? Try these.

Tip: Two Backside Exercises You Should Be Doing

Your posterior chain contains a ton of musculature and you're probably not training all of it. Here are two lifts you should be doing.

Tip: The Very Best Way to Row

There are two ways to row: super strict or super cheated. Both are incorrect! Here's how to actually row right for gains.

Tip: The Truth About Pulldowns

Two studies tell us the truth about grip width and whether pulling to the chest or the neck works better.

Tip: The Trap Bar Exercise You Gotta Try

It's not just for shrugs. Here's how to add slabs of muscle to your back with the trap bar.

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.

Tip: The One-Arm Row is Overrated

To really build your back, there are better options and variations. Check this out.

Tip: The Misunderstood Pulldown

Are behind-the-neck pulldowns really the devil? Well, not quite. Here's why.

Tip: The Missing Pull-Up Variation

Most smart lifters do some variation of the pull-up or chin-up, but not many have tried this one. Take a look.

Tip: The Exercise You're Not Doing Enough

Make your back feel awesome and build your grip strength with this simple exercise.

Tip: The Best Way to Load Inverted Rows

Inverted rows are an excellent back builder, but they're hard to load up. Until now. Add weight like this.

Tip: The Athlete's Back Exercise

This row variation is a great back-builder, it's easy on the lower back, and it's highly functional for athletes. Check it out.

Tip: The 10-10-10 Method for a Muscular Back

Ramp up your seated row with this painful but effective workout.

Tip: Straps, Thick Grips, and 40-Second Wrist Curls

The pros and cons of straps, how to really train your grip and forearms, and more.

Tip: One Exercise for Posture & Shoulder Health

Many experienced lifters have added the face-pull to their training plan, but here's a challenging variation most haven't tried.

Tip: One Exercise for a Strong Posture

Build your upper back and neck with this unusual exercise. You'll stand straighter and lift heavier.