You may not see this exact variation performed in the gym as often, but it can completely transform your back. Most people at the gym use a closer grip on cable rows, which primarily hits the midback.

The exercises you'll include in your routine to target these posterior muscles (which include your rear delts, rhomboids, traps, and lats) are essential for your workouts, whether you're approaching ...

View post: HYROX Trainer Reveals the Biggest Mistake Beginners Make During HYROX SkiErg View post: Leg Day Nausea Is Real. Here’s Why Your Body Rebels During Heavy Sets (and How to Stop It) It’s the ...

Beth Skwarecki is Lifehacker’s Senior Health Editor, and holds certifications as a personal trainer and weightlifting coach. She has been writing about health for over 10 years. The upper back is an ...

The bent-over row is an elite exercise for building a thick, muscular back. Both barbell and dumbbell variations demand effort from the lats, traps and rhomboids, making it one of the most effective ...

Leoni Jesner is a fitness, health, and lifestyle writer who has contributed to Byrdie and LIVESTRONG.com, among other publications. She is also a personal trainer, mat Pilates instructor, and ...

If you’re serious about strengthening your back, but don’t have weights at your disposal, might we suggest the inverted row? This bodyweight exercise—which involves lying beneath a bar and pulling ...

Rowing is one of the best workouts you can do at home thanks to its low-impact nature and ability to target multiple muscle groups at once. While there are plenty of positives that can come from even ...