The lat pulldown and the pull-up are staples across many training programs — sometimes even coexisting within the same workout. Both exercises train the “vertical pulling” movement pattern and can be ... Continue Reading
How to Do the Reverse-Grip Bent-Over Row to Build a Strong, Muscular Back
How do you develop killer lats? First, you need to do lat pulldowns. Then you need to do pull-ups. After you’re done with that, try some rows, and then finish off with some pullovers. Or... you could just ... Continue Reading
How to Do the Neutral-Grip Lat Pulldown for a Bigger Back
Due to their prominence, well-developed back muscles have been described as wings. Want wing-like back muscles? On the short list of things that allegedly “give you wings” are energy drinks, good deeds, ... Continue Reading
How to Do the Single-Arm Lat Pulldown for Back and Biceps Gains
The lat pulldown can be a reliable and effective alternative to back-training staples like chin-ups or pull-ups. Pulldowns can be useful for novice lifters who may not yet be strong enough to perform ... Continue Reading
The 4 Best Pull-Up Alternatives for Back Strength and Muscle
The pull-up is what many experienced trainers refer to as the “king of upper body exercises.” Although the common gym narrative is to test your worth by finding out how much you bench press, there’s so ... Continue Reading
The 12 Best Lat Pulldown Alternatives for Back Size
There aren’t many muscle-building or strength-focused training programs that leave out the traditional lat pulldown. Many effective workouts include this classic, and for good reason. Pulling in a ... Continue Reading
How to Do the Straight-Arm Pushdown for a Wider Back
Exercises like the chin-up and the deadlift are seen as the kings of back-builders by many lifters, but they are only the meat and potatoes. You have to add some seasoning if you want the best final ... Continue Reading
How to Do the Weighted Pull-Up — Benefits, Variations, and More
Pull-ups are often called the king of upper body lifts — but do you know what is even more worthy of the crown? Adding resistance and doing more pull-ups. There will come a point when bodyweight pull-ups ... Continue Reading
How to Do the Inverted Row — Benefits, Variations, and More
Bodyweight exercises are often shunned by “hardcore” gym-goers who only deem worthy exercises when you lift heaps of hard-cast iron. Yet they forget that bodyweight movements can be very beneficial, and ... Continue Reading
The 10 Best Dumbbell Exercises to Hit Your Lats
Most lifters in the gym are familiar with their lats — the large, fan-shaped muscle that occupies most of your back. This makes sense because “latissimus dorsi” translates to “broadest muscle of the back ... Continue Reading
How to Do the Bent-Over Barbell Row for a Bigger, Stronger Back
They say, “you gotta row to grow.” And what they’re (almost always) referring to is the big, basic, bent-over barbell row. The barbell row is one of the most challenging exercises you can you implement ... Continue Reading
The 18 Best Back Exercises for Width, Thickness, and Strength
Back day can be one of the most enjoyable days you’ll have in the gym. Due to the sheer number of muscles in the back, it’s one of the strongest parts of the body — second only to the legs. Also, a ... Continue Reading
The 8 Best Upper Body Pulling Exercises
When most people talk about building an impressive physique, they often envision capped delts the size of bowling balls, a massive chest, and chiseled abs. But what about the muscles you don't see from the ... Continue Reading
How to Do the Single-Arm Dumbbell Row for Bigger Lats
Back workouts will always require both vertical and horizontal pulling exercises for complete development. While pull-ups and pulldowns are common vertical pulls, one of the most fundamental horizontal ... Continue Reading
How to Do the Lat Pulldown — Benefits, Muscles Worked, and Variations
Many gym-goers are well aware of the pull-up, but struggle to perform their first rep. While it may be fairly easy for some, for others, it is a much longer journey that can be shortened by spending time ... Continue Reading
How To Do the Pendlay Row
Glenn Pendlay was one of the leading coaches in American weightlifting — he held a Level 5 accreditation from USA Weightlifting (the highest available) and coached many high-level athletes to medals in ... Continue Reading
Everything You Need to Know to Master the Pull-Up
The pull-up is the meat and potatoes of any back workout. It's one of the few exercises that nearly every experienced lifter agrees is essential for building a foundation of size and strength. You'll find ... Continue Reading
The Best Back Workouts for More Muscle, for Strength, for Beginners, and More
Although it isn't one of the “mirror muscles” — body parts looking back in your reflection like the chest, shoulders, and arms — a well-developed back will balance your physique. A strong back will also ... Continue Reading
How to Do the Seated Cable Row for a Bigger Back
Back exercises come in two basic patterns: vertical, or overhead, pulls, like the classic pull-up, and horizontal rows. Many lifters are familiar with standard pull-ups, chin-ups, and pulldowns, but the ... Continue Reading
Build a Bigger Back With This Single Arm Breakthrough
If you struggle to build a thick, wide back it is probably not because your program sucks. The answer is likely much simpler than that—your technique is crap and you cannot develop a mind-muscle connection ... Continue Reading
Stronger Lats for Stronger Lifts
Back development (or lack thereof) can tell you a lot about a lifter. Regardless of the sport, a strong back is fundamental to peak performance. Without full development of the lats, erectors, traps, and ... Continue Reading
Wider Grip, Wider Lats: Science Tests the Broscience
When working the lats, it's common to use a wide grip. There is broscience aplenty to substantiate this practice, but there isn’t as much real science as you might think to back it up. In a study this ... Continue Reading
4 Exercises to Cure the Dreaded Imaginary Lat Syndrome
There’s a pandemic sweeping the nation. Despite a rise in gym memberships, and more and more people training than ever before, a terrible affliction still holds the country’s gym-goers in its hands. What ... Continue Reading
Understanding and Growing the “Wings” of Your Upper Body
Breaking Muscle author Willow Ryan wrote an article on your "wings," specifically the development of the serratus anterior muscles. Some readers asked about how to develop this area, so let's look into the ... Continue Reading
