Unlike the traditional or wider grip Bench Press that emphasizes your upper chest, the close-grip version shifts the spotlight to your triceps, turning it into a tricep powerhouse movement. It al...
https://athleanx.com/articles/back-for-men/chest-supported-row
The lower back is at the center of practically every big lift you do. If it's not strong, you are in big trouble! So today I want to give you four exercises to strengthen the lower back that yo...
https://athleanx.com/articles/back-for-men/best-lower-back-workout
Doubling as a back and chest exercise, the Dumbbell Pullover can train both your pecs and lats. All you need to do is make a few important tweaks to shift that focus on the right muscle. The po...
https://athleanx.com/articles/back-for-men/how-to-do-dumbbell-pullovers
Today, I want to take you through my chest and back workout, covering the exercises and the methodology behind them. Those things aside, there’s one variable in particular that we’re going to...
https://athleanx.com/articles/back-for-men/chest-and-back-workout
If you want a versatile back workout that hits every angle, challenges muscle recruitment patterns, and provides consistent tension, then you can’t ignore the benefits of cable back workouts. T...
https://athleanx.com/articles/back-for-men/cable-back-workouts
If you really want to incorporate the One Arm Dumbbell Row into your workout, then I want to make sure you’re doing it right. Let’s take a look at what muscles Dumbbell Rows work along with a...
https://athleanx.com/articles/back-for-men/how-to-do-dumbbell-rows
A truly effective training split will make sure that certain complex muscle groups work synergistically. Back and biceps is one of those cases. Let’s take a closer look at the anatomy of the ba...
https://athleanx.com/articles/back-for-men/full-back-and-biceps-workout-every-exercise
I’m going to show you the single best dumbbell exercise you can do for each of these goals: strength, power, hypertrophy, metabolic, total body, corrective and low back. These exercises will sh...
https://athleanx.com/articles/back-for-men/the-best-dumbbell-exercises-for-back
The back is very unique when compared to other muscles since it is NOT JUST ONE MUSCLE! So why do we think a few sets of pullups or rows is enough to get the job done? It's not. There are two ma...
https://athleanx.com/articles/back-for-men/the-perfect-back-workout
In this complete guide to back workouts, I’ll give you an overview of the back muscles, tell you why they’re so important and give you the best back exercises and workout tips regardless of w...
In this ultimate guide to trap-focused workouts, I'll supply you with a total understanding of the trap muscles and explain their significance. I’ll also give you the best trap exercises and tr...
Let’s take a closer look at the role of the middle traps in our day-to-day movements and complete shoulder muscle development. I’ll also focus on the best exercises for middle traps. The po...
https://athleanx.com/articles/back-for-men/exercises-for-middle-traps
The traps can be divided into three separate sections and each set of muscle fibers runs in a different direction. That means each one will respond best to certain exercises, not just a one-size-...
https://athleanx.com/articles/back-for-men/upper-trap-exercises
The lower traps play an important role in upper body strength, the health of the shoulder girdle, and overall posture, so naturally, they deserve more of our attention. And it takes more than bas...
https://athleanx.com/articles/back-for-men/lower-trap-exercises
When you understand the anatomy of the traps and you’ll be better able to train them for hypertrophy. The six exercises that follow hit the entire traps muscle group: the upper, middle, and low...
https://athleanx.com/articles/back-for-men/6-best-trap-exercises
If your lats aren't growing like you want them to, there's a good chance your workouts are missing something important. In this easy-to-follow guide, I'll explain how to properly train your back ...
I’ll be covering the common mistakes and no-nonsense approach to determining where you should be starting with a Barbell Row. I’ll also talk about how you can get the most benefit out of it f...
https://athleanx.com/articles/back-for-men/how-to-do-barbell-rows
No more excuses for not training your upper body. I’m literally giving you the perfect upper-body workout that you can start today. Not only am I going to break down the perfect push workout, b...
https://athleanx.com/articles/shoulders-for-men/best-upper-body-workout
Today, I’m going to cover show you my favorite PULL workout. You’ll get everything for this pull workout routine – all of the best pull exercises, the schedule, the sets, the reps, the rest...
https://athleanx.com/articles/back-for-men/the-perfect-pull-workout
Pullups are one of those exercises that everyone seems to know how to do except you… well, that changes today. I want to show you guys exactly how to do a pullup, so you never have to live thro...
https://athleanx.com/articles/back-for-men/how-to-do-a-pullup
People say it can't be done. That it’s impossible to get a good back workout without equipment. That you need to use heavy weight to build muscle in your back. NOT SO. I’m about to show you h...
https://athleanx.com/articles/back-for-men/bodyweight-back-workout
Do you think that you got dealt a bad hand with lats that only come halfway down your sides? I'm going to ease your mind and tell you that's not the case. As all bodybuilders will tell you, you c...
https://athleanx.com/articles/back-for-men/how-to-get-wider-lower-lats-v-taper
If you want to learn how to get a wider back, it’s not just about the exercises you do in your training, but how you are doing those exercises. Let’s take a look at the best exercises to buil...
https://athleanx.com/articles/back-for-men/how-to-get-a-wider-back-v-taper
Six Pack Abs and Building Athletic Muscle
https://athleanx.com/articles/back-for-men/how-to-get-a-bigger-butt-just-do-this
Six Pack Abs and Building Athletic Muscle
https://athleanx.com/articles/back-for-men/fix-low-back-pain-5-red-flags-warning