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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: 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 One-Arm Row is Overrated

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

Tip: The Exercise You're Not Doing Enough

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

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: 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: Master the Dorian Deadlift

If your goal is to build a monster back, this is the best deadlift variation to get the job done.

Tip: Make the Face Pull a Staple Exercise

Got bad posture or a permanent slouch? Do the face pull. Here's why and how to do it.

Tip: How to Cure Big Arms/Small Back Syndrome

Do your arms take over during back training? Then you need to try this exercise.

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.

Tip: Do This for 20 Minutes, Feel Great

Deload your spine, fix your posture, function better. Here's how.

Tip: Do This After Heavy Lifting

Keep your back healthy by adding this feel-good move to your workout.

Tip: Do The Gorilla Row

Rows are nonnegotiable in back training. So mix it up a little with this new variation.

Tip: Do the Aipa Row

One row to build your back and biceps, boost your deadlift, and even improve your posture. Check it out.

Tip: Build Your Back With Bodyweight

Pull yourself up and build a huge back. Master your own bodyweight with this mechanical drop set.

Tip: Build More Strength with Pull-Ups & Dips

Build and strengthen your back, chest, and arms with these two training methods.

Tip: Build Better Lats With Constant Tension

Build your lats and strengthen your core at the same time with this exercise. Take a look.

Tip: Build Better Lats With Cables

In this case, a machine is better than free weights. Check this out.

Tip: A New Way to Build Stubborn Lats

It's not a new exercise, but a better way to do pulldowns that will turn on muscle growth fast. Check it out.