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Lats

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The Best Pullover Exercise You're Not Doing

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The Best Pullover Exercise You're Not Doing

Pullovers are one of the best upper body and core exercises for building strength and hypertrophy.  Unfortunately they also tend to create joint issues due to faulty form.  Here's the best variation for eliminating this problem.

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Make The Reeves Deadlift Better With the Trap Bar

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Make The Reeves Deadlift Better With the Trap Bar

The traditional Reeves deadlift is a very effective upper back and grip exercise.  Unfortunately it also has some common pitfalls.  By using the trap bar instead of a standard barbell you eliminate these issues and gain better results.

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Annihilate Your Core and Back with This Renegade Row

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Annihilate Your Core and Back with This Renegade Row

If you’re looking for an exercise that devastates the entire core, back, biceps, forearms, rear delts, and grip, look no further than this brutal overcoming isometric renegade row performed in a barbell suitcase fashion.

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Bigger Bench and Massive Lats with This Unique Row

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Bigger Bench and Massive Lats with This Unique Row

If you're looking for a rowing variation to increase your bench press and build your lats then this reverse bench press or reverse inverted row will do the job.  Here's how to set it up for maximal gains and optimal performance.

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Depth Drop Plyometric Pullups for Strength, Size, and Performance

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Depth Drop Plyometric Pullups for Strength, Size, and Performance

I'm a huge fan of weighted pull-ups and chinups.  However, I also like to incorporate plyometric and depth drop pull-ups into my training.  Here's how to combine both methods for maximizing strength, size, and performance.

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Simple Trick To Master Your Rows And Shoulder Function

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Simple Trick To Master Your Rows And Shoulder Function

Using horizontal band resistance by angling your body 90 degrees from the anchor point of the band attachment helps eliminate several very common rowing issues.  It also promotes proper shoulder mechanics.  Here's how.

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Use This Rowing Technique for Huge Back and Lats

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Use This Rowing Technique for Huge Back and Lats

Using horizontal band resistance on rows provides a very strong stimulus to the entire back and promotes increased strength, hypertrophy, and muscle function.  Here are 7 unique variations of this rowing method.

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Use This Technique to Crush Your Back, Lats, and Grip

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Use This Technique to Crush Your Back, Lats, and Grip

Although there are a number of unique methods that can help improve lat activation and enhance the muscle mind connection in the upper back and lats, one technique I’ve found particularly useful is the rotational strap method. 

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Eccentric Accentuated Pullups For A Massive Back

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Eccentric Accentuated Pullups For A Massive Back

The Bilateral Assisted Negative Accentuated (BANA), aka 2:1 Eccentric Accentuated Method is an incredibly effective way to implement eccentric overload with a variety of exercises.   Here's how to use it on pull-ups.

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Use The Foam Roller For This Unique Rowing Exercise

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Use The Foam Roller For This Unique Rowing Exercise

If you’re looking for a unique exercise to improve posture and shoulder health try this supine row on the foam roller.  Not only will it crush your back and lats but your posture and shoulder health will receive an added boost.

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Use Bottoms Up Pullovers For Size and Strength

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Use Bottoms Up Pullovers For Size and Strength

Looking for a way to clean up your pullover technique while simultaneously blasting your entire core and upper body at once?  Try this eccentric isometric bottoms-up pullover variation with a hollow body leg raise hold.

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Fix Your Pullups with the Trap Bar

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Fix Your Pullups with the Trap Bar

Most people use the trap bar for lower body exercises such as deadlifts and squats and occasional upper body lifts like rows and presses.  However it’s also incredibly effective when applied to pullups and chinups. Here’s how it works.

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Band-Resisted Inverted Rows for Back and Glutes

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Band-Resisted Inverted Rows for Back and Glutes

If you’re looking for an efficient method for incorporating added resistance to inverted rows try incorporating band resistance while holding a glute bridge. There are several benefits of this back and glute combination exercise.

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Massive Lats and Back with Side Lat Pulldowns

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Massive Lats and Back with Side Lat Pulldowns

Side or angled lat pulldowns have become increasingly popular in the bodybuilding world as they’re quite potent for building functional size and strength in the lats and upper back. Here's a unique variation using a stability ball

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Insane Back Strength with this Isometric Barbell Row

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Insane Back Strength with this Isometric Barbell Row

If you're looking for a brutally intense back exercise to create post activation potentiation (increased neural drive, improved neuromuscular efficiency, and enhanced power output), try using this overcoming isometric bent over barbell row ASAP.  

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Use The Hanging Band Technique On Pullups & Dips

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Use The Hanging Band Technique On Pullups & Dips

The hanging band technique (HBT) is one of my favorite methods for improving lifting mechanics. The oscillating kinetic energy improves proprioception and technique. It can be applied to bodyweight exercises like pull-ups and dips.

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Use This Pullover and Bench Press For A Massive Upper Body

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Use This Pullover and Bench Press For A Massive Upper Body

Looking for a unique way to thrash your upper body and core? Try this barbell negative pullover to speed bench press combo movement. These can be performed in a power rack or on the floor. So why are these so potent? Here’s why.

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Fix Your Ab Rollouts with Eccentric Isometrics

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Fix Your Ab Rollouts with Eccentric Isometrics

The abdominal rollout is one of the most effective anti-extension and core activation exercise movements. Unfortunately most lifters perform them incorrectly either using an excessive range of motion or allowing the hips to drop.

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Strengthen Your Back and Core With This Pullover

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Strengthen Your Back and Core With This Pullover

If you’re looking for a great upper body movement that also anilities the core, look no further than this unique pullover exercise. Essentially you’re performing an eccentric isometric dumbbell pullover while holding a hollow body leg raise.  

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Crush Your Back and Glutes with This Unique Row

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Crush Your Back and Glutes with This Unique Row

If you're looking for a rowing exercise that not only crushes your entire upper back and lats but also hits the glutes and hams, you'll want to give this unique row on the glute ham raise station a try.  By hitting the posterior chain it also improves posture.

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