Back
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 muscles make up the upper posterior…
Posterior Deltoid
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Back
Transform Your Back: Standing Twisting Cable High Row Guide
The standing twisting cable high row is a compound exercise which targets the lats but it also works all of the back muscles. This movement is…
Arms
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 an ideal exercise for people who…
Arms
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 which make up the upper posterior…
Back
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 versatile compound movement, it not only…
Back
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 includes all back muscles. It’s a…
Arms
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 during the movement which can actually…
Exercise Guides
Master the Bent-Over Dumbbell Lateral Raise for Strong Shoulders
The head-supported bent-over lateral raise is an effective isolation movement used specifically for developing the rear deltoids. Keeping your head stable on the bench prevents you…
Back
Dumbbell Bent-Over Lateral Raise: Target Your Shoulder Muscles
The bent-over lateral raise is a great isolation exercise which targets the posterior deltoids, giving the shoulders a complete look. It’s a rather simple movement and…
Core
Maximize Core Strength: Standing Ab Wheel Rollout Benefits
The standing ab wheel rollout is a very effective core exercise which is most suited for the intermediate to advanced lifter. The difficulty of this exercise…
Arms
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 a row, an overhand grip is…
Exercise Guides
Strengthen Your Rotator Cuff: Dumbbell Lying Shoulder Rotation
Having strong external rotator muscles is essential for protecting the shoulders from injury. They also play a big role in being able to perform heavy pressing movements…
Exercise Guides
Cable External Rotation: Muscles Worked, Form, and Common Mistakes
The cable external shoulder rotation trains the muscles that rotate the upper arm away from the body, mainly the infraspinatus and teres minor. Use it as…
Back
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 overshadowed by the front and medial…
Exercise Guides
Dumbbell Cuban Rotation: Strengthen Your Rotator Cuff Muscles
The teres minor is one of four muscles which make up the rotator cuff and its function is to stabilize the humerus when the shoulder moves for…
Arms
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 and range of motion for targeting…
Back
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 targets the latissimus dorsi (Lats) muscles. But the…
Core
Reverse Plank Exercise: Strengthen Glutes, Core, and More!
The reverse plank is a great alternative to the standard plank. It mostly targets the glutes, hamstrings, and core, while also strengthening the back, arms, and…
Arms
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 a towel and door are required…