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Lats

The Latissimus Dorsi, or lats, are key for pulling movements and spinal stability. They connect the upper arm to the torso, enabling power and control during rows, pull-ups, and carries. Strong lats improve posture, support pressing mechanics, and enhance total-body balance. Exercises like rows, pull-ups, and deadlifts are staples for developing back width and function.

Athlete performing barbell bent-over row, torso parallel to ground, bar pulled to ribs, lats and traps engaged, cinematic gym lighting showing strength and posture
Barbell Bent-Over Row

Barbell Bent-Over Row

The Barbell Bent-Over Row builds upper-back strength, posture, and pulling power a cornerstone lift for balanced strength and muscle development.
Editorial TeamEditorial TeamOctober 14, 20252 min
Athlete in wide-stance plank rowing a dumbbell; hips level; crisp studio gym lighting
Renegade Row

Renegade Row

The Renegade Row combines a plank with a row to build core stability, upper-body strength, and anti-rotation control.
Editorial TeamEditorial TeamOctober 14, 20251 min
Athlete performing inverted row under barbell in rack, body straight, chest close to bar, controlled lighting in gym environment
Inverted Row

Inverted Row

The Inverted Row builds upper-back and arm strength using bodyweight resistance a key step toward stronger pull-ups and balanced posture.
Editorial TeamEditorial TeamOctober 13, 20252 min
Female Athlete cleaning sandbag explosively to shoulders, mid-motion, strong gym lighting
Sandbag Clean

Sandbag Clean

The Sandbag Clean develops full-body power, grip strength, and real-world lifting ability.
Editorial TeamEditorial TeamOctober 9, 20251 min
Athlete mid-stroke on SkiErg, strong downward pull, sweat visible, modern gym
SkiErg Sprint

SkiErg Sprint

The SkiErg Sprint develops upper-body power, coordination, and conditioning under fatigue.
Editorial TeamEditorial TeamOctober 9, 20251 min
Female Athlete performing strict pull-up, chin above bar, gym rig background
Pull-Up Hold

Pull-Up Hold

The Pull-Up Hold develops grip, core tension, and upper-back strength through isometric contraction.
Editorial TeamEditorial TeamOctober 9, 20251 min
Male athlete performing heavy barbell deadlift in gritty gym, chalk dust in air
Deadlifts

Deadlifts

The deadlift king of hinge movements, building raw strength and resilience from the ground up.
Editorial TeamEditorial TeamOctober 4, 20252 min
Female Athlete performing strict pull-up, chin above bar, gym rig background
Pull-Ups

Pull-Ups

A classic bodyweight movement for upper-body strength and back development.
Editorial TeamEditorial TeamOctober 3, 20252 min
Female athlete rowing on Concept2 machine, strong posture, cardio zone lighting
Rowing Machine

Rowing Machine

Full-body cardio machine for endurance, power, and metabolic conditioning.
Editorial TeamEditorial TeamOctober 3, 20252 min
Athlete pulling SkiErg handles in strong hip hinge modern gym cardio zone lighting
SkiErg Pull

SkiErg Pull

SkiErg the ultimate test of coordination and aerobic endurance.
Editorial TeamEditorial TeamOctober 3, 20252 min