Below, Kai and Luke outline seven strength moves that prove your body is young and capable. Each exercise addresses a pillar ...

The exercise move, in which you use your lats, traps and shoulders to pull your body up to an overhead bar, serves a greater ...

Start in a deep hip hinge with the bar or dumbbells hanging under your chest. Begin the row from this stretched position, ...

While some classic back-builders use barbells (heavy rows and deadlifts), machines (lat pulldowns and machine rows), and even ...

Grip the handles with your palms facing each ... Press down through your left arm as you row the right dumbbell towards your ribs, keeping the elbow close to your side. Pause when your upper arm is ...

Bent Over Dumbbells Row How to do it: Grab a pair of dumbbells with a neutral or overhand grip while keeping your feet shoulder-width apart. Bend your knees slightly while bringing your torso forward ...

A study published in SportRχiv found that the 5-10 sets per muscle group per week is optimal for strength gains. For ...

Pendlay rows are ideal for heavy weights and low reps, with sets of 4-6 being optimal. The classic 5 x 5 set and rep scheme works especially well for Pendlay rows. Trainer Tips: You can also do this ...

Row both weights up to chest height, leading with your elbows. Keep the weights close to your body throughout. Pause, then lower with control and repeat. Kettlebell swing Sets: 3 Reps: 8-12 Stand with ...

Incline Row Why: Not far behind the dumbbell row is the incline row, one of the strictest row variations there is. When doing standard dumbbell rows, it's easy to wind up letting your torso rock ...

Kroc rows can either be performed on a weight bench, as you'd do a regular dumbbell row, or they can be performed standing in a hinged position. Here's how you do them in the latter position:.