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50 Renegade Rows You've Never Done

50 Renegade Rows You've Never Done

In part 2 of my renegade row series, I highlight how this effective exercise can be regressed, progressed, and modified to target various muscle groups and movement patterns. Here are 50 of my favorite renegade rows and variations thereof.

Renegade Rows: The Ultimate Breakdown

Renegade Rows: The Ultimate Breakdown

Renegade rows and variations thereof are some of the most effective exercises not only for targeting the upper back and lats but also for absolutely annihilating the entire musculature of the core. Here’s everything you need to know.

The Best Lat Pulldowns You’ve Never Done

The Best Lat Pulldowns You’ve Never Done

The squatting lat pulldown is not only one of the most effective upper back and lat exercises for building functional strength and size but it also does wonders for cleaning up pullup and lat pulldown technique. Here’s how to perform them.

The Best Pullover You’ve Never Done 

The Best Pullover You’ve Never Done 

The kneeling pullover is one of the most unique yet effective upper body and core exercises you’ll ever attempt In fact it provides numerous elements and benefits that make it superior to many pullover variations.

Increase Lat Activation: Rotational Strap Method

Increase Lat Activation: Rotational Strap Method

If you’re looking for a unique but effective method for activating your lats, try this rotational strap method. There are several key benefits, including improved movement mechanics and increased functional strength and size in the upper torso.  

Offset Pullups For Massive Back & Lats

Offset Pullups For Massive Back & Lats

The offset protocol can be applied to pull-ups and chin-ups in a number of ways.  Not only does it crush the upper back and lats as well as the forearms and biceps but it also improves pullup form and mechanics not to mention posture.

Make Incline Dumbbell Presses & Rows Better

Make Incline Dumbbell Presses & Rows Better

If you're like me and are a huge fan of incline dumbbell rows and incline dumbbell presses, you're always looking for new ways to modify and tweak these movements.  Here's how to modify these movements to make them even more effective.

The Safest Way to Deadlift, Squat, Hinge, & Row

The Safest Way to Deadlift, Squat, Hinge, & Row

If you're looking for a method that allows you to overload the daylights out of squats, deadlifts, hinges, and rows, while also minimizing stress to the spine and low back, look no further than the hanging trap bar method.  Here's how to do it.

Landmine Renegade Rows For Full Body Strength

Landmine Renegade Rows For Full Body Strength

Renegade rows are some of the most effective core and back exercises there are.  However performing them on the landmine station also provides additional benefits.  Here are several landmine renegade row variations guaranteed to crush your whole body.

The Ultimate Bent Over Row for Size, Strength, & Function

The Ultimate Bent Over Row for Size, Strength, & Function

If you’re looking for an all-in-one exercise that crushes the posterior chain including glutes, hamstrings, and upper back yet simultaneously addresses mobility, stability, and symmetry, look no further than this stride-position bent over row.  

Use Offset Leverage To Boost Your Bench & Back

Use Offset Leverage To Boost Your Bench & Back

If you're looking for unique variations of the bench press and bent over row that not only improve form, mechanics, and muscle function but also build slabs of mass in the upper body, you'll want to give offset leverage a try.

The Best T-Bar Row You've Never Done

The Best T-Bar Row You've Never Done

If you're looking for a unique t-bar row exercise that not only feels very natural but absolutely crushes your upper back and lats, you'll want to check this out.  As an added bonus it's great for helping the lifter lock in their form and mechanics.

Make Pullovers Better With The Trap Bar

Make Pullovers Better With The Trap Bar

Pull overs are one of the best exercises for targeting your entire upper body and core including the upper back, lats, and chest. If you want ramp up the intensity a step further try performing these two pull overs using the trap bar.  

Master The Inverted Row with A Foam Roller

Master The Inverted Row with A Foam Roller

When it comes to building upper back strength and improving posture, inverted rows are tough to beat.  While there are numerous variations one that I’ve recently found to be incredibly effective is the foam roller version. Here's why.

Master Your Bodyweight Movements With Bands

Master Your Bodyweight Movements With Bands

Want to master your bodyweight exercises such as pushups, inverted rows, dips, and pullups? Try incorporating the anti-chaos band method. It requires unbelievably strict mechanics and smooth form or you will oscillate out of control. 

The Best Pullover Exercise You're Not Doing

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.

Make The Reeves Deadlift Better With the Trap Bar

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.

Annihilate Your Core and Back with This Renegade Row

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.

Bigger Bench and Massive Lats with This Unique Row

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.

Depth Drop Plyometric Pullups for Strength, Size, and Performance

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.