Category Archive for "Back"

BEST TRAPEZIUS EXERCISES: THE OVERHEAD SHRUG

Sean Nalewanyj

When it comes to isolating the upper traps for overall gains in upper back thickness, basic shrugs have always been the go to exercise for most lifters out there. These can be performed using barbells, dumbbells or cables and are…

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THE CHEST SUPPORTED ROW (BENEFITS & PROPER FORM)

Sean Nalewanyj

If you want to build up your overall back width and thickness as effectively as possible, your workout plan is not complete without a basic horizontal pulling movement or two added into the mix. Rowing exercises target the entire back…

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WHY YOU NEED TO DO FACE PULLS (BENEFITS AND PROPER FORM)

Sean Nalewanyj

Face pulls just might be the single most underrated and underutilized lifting exercise out there. Although they’re considered a staple in powerlifting circles, it’s rare to see the average gym-goer performing face pulls as part of their workout, and even…

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BEHIND THE NECK LAT PULLDOWN VS. IN FRONT

Sean Nalewanyj

There’s no question that lat pulldowns are an excellent movement for stimulating the lats and building up overall back width and thickness. Every well-rounded back training routine should include a basic vertical pulling movement of some kind, whether it be…

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OVERHAND PULL UPS VS. UNDERHAND CHIN UPS FOR THE LATS

Sean Nalewanyj

Pull ups and/or chin ups are universally considered as one of the very best foundational exercises to include in any basic routine aimed at building overall muscle size and strength. They effectively hammer both the lats and biceps, and also…

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CAN’T DO PULL UPS OR CHIN UPS WITH YOUR BODY WEIGHT?

Sean Nalewanyj

If you’re looking to add width and thickness to your lats, good old-fashioned pull ups are one of the best exercises you can perform. Unfortunately, many people who are just starting out aren’t quite strong enough yet and can’t do…

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HOW TO BUILD BIG TRAPS: COMPLETE TRAPS WORKOUT FOR MASS

Sean Nalewanyj

No other muscle screams “power” quite like thick, tall traps do. When paired up with a set of well-developed shoulders, traps make a huge contribution to your overall physique, particularly if you want to look as big as possible underneath…

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THE BEST BACK WORKOUTS FOR MASS

Sean Nalewanyj

Let’s be honest… for most average lifters in the gym, it’s all about building big pecs, shoulders and arms. Whether it’s done consciously or not, these “showy” muscles tend to be trained with greater focus and intensity than most of…

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LAT WORKOUT TIPS: 4 KEYS TO PROPER LAT PULLDOWN FORM

Sean Nalewanyj

There’s a simple reason why most lifters at the gym tend to have underdeveloped lats in comparison to their other muscle groups… It’s because the lats are a particularly tricky muscle to directly target, and unless you understand how to…

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