Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services LLC. Send email to [email protected].

Single-arm dumbbell rows are to back day what a barbell bench press is to chest day. They're basically a package deal. Rows performed in a bent-over position build your lats, traps, and rhomboids, ...

A powerful, well-balanced physique starts with a rock-solid back; it shows fellow lifters that you’re no stranger to serious strength training and in order to do that, you need to incorporate rows.

Sit on an incline bench with your chest forward, resting on the support. Grab dumbbells with a neutral grip, keeping your chest strong and allowing your arms to hang. Squeeze your back to pull the ...

The Row is an ideal exercise for those seeking to strengthen their back. It can be performed at home using dumbbells or resistance bands and even using body weight alone. If at the gym, the same ...

Enter the single-arm high pull: a smarter, more athletic alternative that builds bigger shoulders, thicker traps and even manages to hit your upper back along the way – all without locking you into a ...