Master the Chin-Up: Build Powerful Lats for a Stronger Back
Mastering the Chin-Up is essential for developing powerful lats and enhancing back strength. This exercise not only shapes your upper…
Effective Teres Major Exercises for Stronger Shoulders
The Teres Major is a small but mighty muscle located at the back of your shoulder. It runs from the bottom of your shoulder blade (the scapula) to the upper arm bone (the humerus). This muscle plays a key role in many everyday activities, like reaching for something on a high shelf, pulling open a heavy door, or even enjoying a game of catch.Why is the Teres Major important?
It helps stabilize your shoulder joint and supports movements like lifting and pulling. Strengthening this muscle can improve your overall shoulder function, making daily tasks easier and reducing the risk of injury during workouts. Plus, a strong Teres Major contributes to a well-defined back, which is great for both aesthetics and performance in sports.Ready to strengthen your Teres Major?
Check out these effective exercises designed to target and develop this important muscle!
Exercises for Teres Major
Master Bent-Over Dumbbell Rows for a Stronger Back Today!
As a kid, I really struggled with thoracic kyphosis (rounded upper back). My anterior abdominal musculature was so much stronger…
Banish Back Fat: 15 Effective Exercises for a Leaner, More Defined Physique
Let’s be honest: Back fat poking through a t-shirt isn’t aesthetically pleasing, and calling it ‘love handles’ doesn’t make it…
Chest-Supported T-Bar Row: Strengthen Your Back and Biceps
Bent-over rowing exercises can be challenging for beginners as they place significant strain on the lower back. Even experienced lifters…
Deficit Pendlay Rows: Ultimate Guide to Build Back Strength
The deficit Pendlay row is an incredibly effective exercise for building a thick, wide, and muscular back and raw pulling…
Dumbbell Pullovers: Target Your Lats & Chest Effectively!
Overhead pulling exercises are the most effective for crafting a back that is as wide as a billboard. However, building…
Chest-Supported Y Raise: Strengthen Your Upper Back Muscles
Chest-supported Y raises are an effective exercise that can help build strength, promote hypertrophy, and improve posture. A study titled…
Unlock Flexibility: Fixed Bar Back Stretch for Total Body Relief
A quick internet search for “best back stretches” shows how biased we are towards issues more specifically related to the…
Single-Arm Lat Pulldown: Target Your Back and Arms Effectively
The single-arm lat pulldown is a unilateral exercise following the vertical pull movement pattern. While bodyweight pull-ups and conventional bilateral…
Seated Pike Pull-Ups: Target Your Back and Core Effectively
Pull-ups are my favorite back and biceps exercise. In terms of efficiency and effectiveness, they’re almost unbeatable. However, I also…
Master the Suspension Row: Target Back, Arms, and Core Strength
The predecessor technique to its more advanced, inverted counterpart, suspension rows are the default mode back movement for beginner exercisers.…
Suspension Inverted Row: Strengthen Your Back and Arms
Neither typically a beginner nor advanced-only technique, suspension inverted rows, also called the TRX low row, are a hybrid technique…
Close Grip vs Wide Grip Lat Pulldown: Target Your Back Muscles!
Are you gripping your lat pulldown bar correctly? The answer could be the game-changer in your back-building journey. While the…
12 Best Dumbbell Trap Exercises For Building a Bigger Back & Shoulders
The trapezius muscle, or traps, is the second biggest back muscle group after the lats. These triangular-shaped muscles extend from…
Master the Band Assisted Pull-Up: Strengthen Your Back & Arms
Whether it’s a first backflip, slam-dunk, or the high coming off your first full pull-up, few things can compare to…
Master the Lat Pulldown: Target Your Back and Biceps Effectively
If you want to build a stronger, more muscular upper back, lat pulldowns will help. Sure, pull-ups and chin-ups are…
Cable Close Grip Seated Row: Strengthen Your Back & Biceps
When it comes to back training, bodybuilders have a saying: If you want to grow, you gotta row! While vertical…
Band Upright Row: Target Deltoids, Traps & Biceps Effectively
Need a top-tier way to develop your shoulders, traps, and arms at the same time? Don’t have weights or gym…
Kneeling Cable Pullover: Target Your Lats and Upper Body Strength
Your back is the second biggest muscle group. A developed back can take your physique aesthetics to the next level.…
Band Seated Row: Target Your Back Muscles for Maximum Gains
Resistance bands and (back) home workouts go together like peanut butter and chocolate. Especially because of the space and money…
Maximize Arm Strength: Effective Triceps Press for Toned Arms
Every time I do bodyweight triceps presses (also called bodyweight triceps extensions), the back of my arms are sore the…
Omni Grip Lat Pulldowns: Build Strength in Your Back and Arms
Bodybuilders are constantly on the hunt to find the most productive training methods possible. They’ll do almost anything to make…
Front Lever: Master the Ultimate Core and Back Strength Exercise
The front lever is a foundation exercise in gymnastics and calisthenics. It is one of the three lever exercises in…
Single-Arm Dumbbell Row: Build Back Muscle & Strength Today!
The single-arm dumbbell row is a popular back exercise. It is not as despised as the deadlift or brushed aside…
Back Lever Exercise: Target Your Back, Core, and Arms Effectively
The back lever will challenge you to your core (no puns intended). It is a challenging gymnastics strength movement (at…
Meadows Row: Build Stronger Back and Arm Muscles Today!
John Meadows was a bodybuilder and physique coach known for his innovative and hardcore approach to lifting, which he called…
Master the Reverse Grip Row for Stronger Back and Biceps
A thick, muscular back is truly a sight to behold. It doesn’t matter how pumped your pecs or how capped…
Maximize Upper Body Strength: Weighted Pull-Ups & Chin-Ups
The ability to perform a pull-up and chin-up can make you feel empowered. Most of us remember our first pull-up.…
13 Best Dumbbell Pullover Alternatives
The dumbbell pullover is an old-school bodybuilding move that can develop your chest or your last, depending on how it’s…
Jumping Pull-Ups: Boost Your Back and Arm Strength Fast!
It’s hard to believe that CrossFit has been around for over 20 years. In the last two decades, CrossFit has…
9 Best High-Row Machine Alternatives
The high-row machine is a popular piece of equipment manufactured by Hammer Strength. You can find videos of top pro…
10 Best Middle Back Exercises for Strength, Mass, and Better Posture
Most bodybuilding back workout routines include an abundance of lat pulldown and pull-up exercises. This is good news because these…
9 Best Cable Pullover Alternatives
The cable pullover is one of the best exercises you can do to isolate the lats through their full range…
Scapular Pull-Ups: Strengthen Your Back and Improve Control
The name “pull-up” would imply using your arm muscles to lift your chin up and over a bar. However, the…
Master Rope Climbs for Total Upper Body Strength Gains
Rope climbs are one of those bucket list exercises that we’ve all wanted to check off at some point. You…
15 Best Shoulder Isolation Exercises For Bigger and Peeled Deltoids
Ask a rookie lifter or a gym bro about the best shoulder exercises, and they’ll probably point you toward compound…
Master the Reverse Dip: Target Triceps, Chest, and Back!
Need an idea for a bodyweight triceps builder or maybe something to finish them off after an arm workout? The…
Master the Reverse Grip Pull-Up: Build Back & Arm Strength!
Are you an overhand or underhand grip type of exerciser? Some people choose to have the best of both worlds…
Revitalize Your Rhomboids: Effective Middle Back Stretch Guide
If there was an award for simplest stretch ever it would probably be this one. The middle back stretch can…
Mastering Chest to Bar Pull-Ups: Target Key Back & Arm Muscles
Pull-ups are one of the best back exercises around. Bodybuilders have long used them to build broad, muscular lats and…
Incline Bench Cable Row: Target Your Back and Biceps Effectively
Variety, they say, is the spice of life. That expression holds true when talking about the food you eat, your…
13 Best Latissimus Dorsi Exercises to Build Bigger Lats
The lats are arguably the most important back muscles from an aesthetic standpoint. When developed properly, they give your back…
Standing Cable Pullover: Target Your Lats and Upper Body Strength
When it comes to building a broader, more muscular back, most lifters automatically gravitate toward compound exercises like pull-ups, chin-ups,…
Master Butterfly Pull-Ups: Strengthen Your Upper Body Muscles
Not so long ago, if you swung your legs during pull-ups or chin-ups, you’d probably be accused of cheating. After…
Pronated Pulldown: Target Your Lats & Upper Back Effectively
A lot of bodybuilders are guilty of paying too much attention to the muscles on the front of their body…
Kettlebell One-Arm Row: Master Your Back and Biceps Strength
The kettlebell one-arm row is a back exercise variation and alternative to other single-arm back exercises. However, unlike the dumbbell…
Seal Row: Build Back Strength & Sculpt Your Upper Body
If you have been doing dumbbell rows or lat pulldowns for years but still have no results to show for…
Cable Triceps Exercises: 11 Best Moves for Bigger, More Sculpted Arms
The biceps might be the more popular upper arm muscle, but if you want arms you can be proud of,…
13 Unique Bench Press Variations for Massive Pecs
The bench press is arguably the most popular strength training exercise. Powerlifters do it to build and test upper body…
12 Best Cable Machine Exercises for Bigger Biceps (+ Workout)
Ask a lifter what the best exercises are for bigger, more muscular biceps, and they’ll probably say barbell and dumbbell…
Inverted Row: Strengthen Your Back and Arms Effectively!
Also known as the supine row or Australian pull-up, the inverted row is one of the most underrated yet effective…
Lat Pulldowns Vs. Pull-Ups: Which One Should You Do?
Back training is a must if you want to be strong and muscular. A well-developed back can add a lot…
Supinated Pull-Up: Target Your Back and Biceps Effectively
Here at Fitness Volt, we’re always on the lookout for new, exciting training methods and exercises. That’s because innovations in…
12 Best Pull Up Alternatives and Variations To Work The Same Muscles
Pull-ups are, in my experience as an ACE-certified personal trainer, one of the all-time best back and biceps exercises. Consequently,…
13 Best Teres Major and Teres Minor Exercises
The human body consists of over 600 muscles. However, as bodybuilders, we focus on at most 20, including the biceps,…
The17 Best Bent Over Row Alternatives for A Bigger, More Muscular Back
Bent-over barbell rows are a popular back exercise. Some of the best bodybuilders have used them to build backs that…
21 Exercises For Building Massive Traps
What do Brock Lesnar, Batista, and Goldberg have in common? Other than the fact that all three have been WWE…
One-Arm Pull-Up Mastery: Strengthen Your Back and Arms
Pull-ups and chin-ups, which are largely interchangeable, are staples of calisthenics training. Both exercises work your upper back and biceps.…
15 Best Cable Back Exercises & Workouts to Level Up Your Training
Most newbie lifters gravitate toward free weight training, aiming for quick results. Free weights are undoubtedly among the most effective…
Front Lever Raises: Target Your Lats, Core, and Shoulders!
Front lever raises look impossible! When properly performed, your body appears to defy gravity. Unlike front lever holds, which are…
Master Australian Pull-Ups: Strengthen Your Upper Body Muscles
When it comes to bodyweight exercises, back builders are relatively few and far between. There are lots of lower body…
The 11 Best Triceps Pushdown Alternatives
Although it’s impossible to prove, the triceps pushdown is probably the most popular and widely performed exercise for the muscle…
10 Seated Cable Row Alternative Exercises For Building A Massive Back
Seated cable rows are a staple in almost all back workout programs. Almost every gym around the world has a…
11 Best Kettlebell Back Exercises and Workouts
Everyone loves a good chest or abs workout. After all, these are the muscles you can see in the mirror.…
The 12 Best Cable Crossover Alternatives
Monday might be National Bench Press Day, but as most bodybuilders know, you need more than compound exercises to build…
Barbell Kickbacks: Target Your Triceps, Deltoids & More!
Your triceps are an important muscle. The biceps are arguably more well-known, but it’s the triceps that make up the…
7 Best Lower Trap Exercises For A Chiseled Upper Body
Experienced bodybuilders understand the importance of trapezius training for sculpting the ultimate back. Well-developed traps make you look powerful, and…
Yates Row: Build Back Strength & Sculpt Your Upper Body
Dorian Yates is a legend of modern bodybuilding. Not only was “The Shadow” enormously muscular, but he was also ripped…
Boost Your Back: Dead Hangs for Stronger Shoulders & Arms
We’ll be the first people to admit that the dead hang is not the most exciting bodyweight exercise you can…
The 10 Best Exercises for Stronger Rhomboids
When it comes to back training, most people tend to focus on their latissimus dorsi or lats for short. That…
Master Chin-Ups: Sculpt Your Back and Arms for Maximum Gains
If you want to build muscle mass and strength, your choice of exercise matters. Some exercises are definitely better than…
Kroc Rows: Build Back Strength and Definition Effectively
There are two main ways to train your back – vertical pulling exercises such as pull-ups, chin-ups, and lat pulldowns,…
Ultimate Bent-Over Two-Arm Dumbbell Row for Back Strength
The bent-over two-arm dumbbell row is an excellent back exercise because of its effectiveness for building muscle and strength. It’s…
Kroc Rows Vs. Pendlay Rows – Which One Is Best?
There are two main ways to train your back – shoulder adduction exercises like pull-ups and pull-downs, and shoulder extension…
The 10 Best Long Head Triceps Exercises for Thicker, Stronger Arms
Bodybuilding is a very detail-orientated sport. It’s not enough to have massive muscles; those muscles also need to be shaped…
Dumbbell Incline Row: Target Your Back and Biceps Effectively
The dumbbell incline row, also called the chest-supported row, is a back exercise variation that’ll add muscle and strength to…
Maximize Your Back Gains: Cable Standing Row for Total Strength
The cable standing row (V-bar) makes a great addition to any back workout. It’s not your conventional back exercise but…
Cable Straight Arm Pulldown: Target Your Back and Arms Effectively
The cable straight arm pulldown (with rope) is an exercise that we highly recommend not just because it’s an effective…
Master Cable Pulldown: Build Lats, Back & Biceps Strength!
The cable pulldown is one of the most commonly performed exercises that you’ll see at any gym. And that’s for…
Barbell Pullover: Build Chest & Back Strength Effectively
The barbell pullover is an effective free weight exercise that works the latissimus dorsi or lats for short. It’s often…
Dumbbell Pullover: Unleash Full-Body Power and Strength
The dumbbell pullover sure isn’t the most common exercise used to build a big chest and lats. But we don’t…
Seated Cable Row: Target Your Back and Biceps Effectively!
The seated cable row is an excellent compound movement for building muscle and strength in your back. It is a…
Master the Bent-Over Barbell Reverse Raise for Stronger Shoulders
The bent-over barbell reverse raise is an isolation exercise for building muscle and strength in the rear deltoids. It’s a…
Master the Standing Cable Rear Delt Row for Stronger Shoulders
The standing cable rear delt row with rope is a very effective and functional exercise for building muscle and strength…
Decline Bent-Arm Barbell Pullover: Target Your Upper Body
The decline bent-arm barbell pullover is an isolation exercise which targets the lats and chest muscles. This exercise builds muscle…
Dumbbell Armpit Row: Strengthen Your Back and Arms Today!
The dumbbell armpit row is an isolation exercise which builds muscle and strength in the lateral deltoids which contribute to…
Incline Straight-Arm Pull-Down: Build Stronger Lats Today!
The incline straight-arm pull-down is a very effective exercise for building muscle and strength in the lats. It’s a great…
Cable Straight Arm Pulldown: Strengthen Your Lats Effectively!
The cable straight arm pulldown is an isolation exercise used for building muscle and strength in the Latissiumus Dorsi (Lats)…
Master the Tricep Dumbbell Kickback for Stronger Arms
The dumbbell kickback or tricep kickback is an isolation exercise which builds muscle and strength in all three heads of…
Master the Cable Rear Drive for Stronger Deltoids & Traps!
The cable rear drive is an exercise which builds muscle and strength in both the triceps and rear deltoids. Now,…
Pull-Up Exercise Guide: Build Back and Arm Strength Effectively
The pull-up is one of the most impressive (read: badass) exercises. You need incredible upper body strength and coordination to…
Strengthen Your Back: Machine One-Arm Row for Maximum Gains
The machine one-arm row is a compound exercise which builds muscle and strength in the muscles of the back. Now,…
Build Back Strength: Weighted Inverted Row for Total Upper Body
Pull-ups get all the glory when it comes to the best bodyweight back-building exercise, while inverted rows are often left…
Build Back Strength with One-Arm Lat Pull-Downs for Lats
The one-arm lat pull-down is a compound exercise which builds muscle and strength in the latissimus dorsi muscles of the…
Transform Your Back: Bent-Over One-Arm Cable Pull Guide
The bent-over one-arm cable pull is an isolation exercise which builds muscle and strength in the latissimus dorsi muscles of…
Single-Arm Cable Row: Build Stronger Lats and Back Muscles
The seated one-arm cable row is a very effective compound exercise which targets all muscles of the back. Now, these…
Master the Landmine Row: Target Your Back and Arms Effectively
The landmine row, a timeless and old school exercise, is essential for achieving unparalleled back strength and growth. As a…
Master the Machine-Assisted Pull-Up for Back Strength
The machine-assisted pull-up is a great movement which effectively targets the latissimus dorsi muscles of the upper posterior chain. It’s…
Build Upper Back Strength: Straight-Back Underhand Cable Row
The straight-back underhand cable row is a back exercise which works the latissimus dorsi, trapezius, rhomboids, and Erector Spinae muscles…
Straight-Back Seated Cable Row: Strengthen Your Back & Arms
The straight-back seated cable row is a compound movement which builds muscle and strength in the upper posterior chain which…
Master the One-Arm Bench Dip for Total Upper Body Strength
The one-arm bench dip is a more advanced variation of the same exercise where both arms work together to perform…
Master the Machine-Assisted Close Neutral-Grip Pull-Up
The machine-assisted pull close-grip pull-up is a great exercise for the back muscles. You will develop muscle gains and strength…
Bent Over Rows: Strengthen Your Back and Biceps Effectively
A king among mass and strength building exercises, the Bent Over Row is a must in your workout routine. We’re…
Bench Dip: Target Your Triceps and Build Upper Body Strength
In a world where biceps get all the attention, most people are unaware of how significant tricep development is for…
Smith Machine Underhand Yates Row: Build Your Back Muscles
Named after 6x Mr. Olympia Dorian Yates, the smith machine underhand Yates row is a game changer. Typically when performing…
Cable Rear Delt Row: Target Your Posterior Deltoids & More!
Rear or posterior deltoids are often a neglected muscle group because you can’t see them and they are most often…
Cable Wide Grip Upright Row: Target Deltoids & Traps Effectively
The deltoids, or shoulder muscles, consist of three heads each of which contributes to the appearance of making you look…
Double Cable Neutral-Grip Lat Pull-Down: Build Strong Lats!
The double cable neutral-grip lat pull-down is one heck of a back exercise because it really allows for full isolation…
Master the Close Neutral Grip Lat Pull-down for Maximum Back Gains
The close neutral grip lat pull-down, or close grip v-bar pull-down, is a mass and strength building exercise which primarily…
One-arm Towel Row: Build Back Strength & Sculpt Muscles
The one-arm towel row is a great exercise for training the back muscles and it’s very unique in that only…
Build Back Strength: Seated High Row for Powerful Lats & Biceps
The machine high row, or Hammer Strength row, targets the back and all of its associated muscles. Additionally, the biceps and forearms…
Medium-Grip Lat Pull-down: Build Your Upper Back Strength
The medium-grip lat pull-down is an effective compound exercise for the lats and upper back muscles. Anyone can perform this…
Wide-Grip Lat Pull-down: Strengthen Your Back & Biceps Today!
The wide-grip lat pull-down, or wide-grip pull-down is an effective cable exercise for the lats and upper back muscles, but…
Seated Bent-over Two-arm Dumbbell Kickback: Maximize Triceps Development
The seated bent-over two-arm dumbbell kickback is a potent triceps isolation exercise, crucial for building size and strength across all…
Master the Decline Barbell Pullover for Total Upper Body Gains
The decline barbell pullover is a great exercise for both the latissimus dorsi and the pectoralis major. The exercise is better for…
Maximize Back Strength: Wide-Grip Cable Row Benefits
The wide-grip cable row is a fantastic exercise which targets all back muscles and it’s a popular movement for building…
Seated Twisting Cable Row: Target Your Back & Core Muscles
The seated twisting cable row is an effective compound exercise for the back muscles (Rhomboids, lats, erector spinae, traps). Now,…
Underhand Yates Row: Target Your Lats and Deltoids Effectively
The underhand Yates row is an effective compound exercise for building muscle and strength in the upper posterior chain of…
Close Neutral-Grip Pull-Up: Build Back and Arm Strength Fast!
The close neutral-grip pull-up is an excellent exercise for building muscle and strength in the back muscles. But the biceps…
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