Anchor this suspension system and you instantly have at the very minimum, twelve exercises to train back and shoulders.

Pain free rowing at it’s finest!

A forgotten back exercise that will pump blood into your lats like never before

No matter your purposes or training style, Mark Watts will show you which wrist straps to buy and how to use them.

Diverse strategies to accelerate your strength performance.

Elitefts.com™ Advisor and Mountain Dog Training and Diet Owner, John Meadows, along with Jennica Kidd demonstrate prone cambered bar rows

Elitefts.com™ Sponsored Pro Powerlifter Julia Ladewski performs sets of push-ups and bodyweight rows on the Elitefts™ Swiss Press Bar.

Dragging a sled is one of the best things that you can do for yourself as an athlete.

Julia Ladewski prepping for her first show

Using a bench to stabilize yourself, grasp the dumbbell and pull it towards your lower pec.

Dave Tate and John Meadows are going to town on their lats and upper back

Steve Pulcinella is in the house! Well, he’s actually at the EliteFTS Compound. He’s here to please the fans, and we asked him to hit some heavy barbell rows for us. He kindly obliged.

I’ve received quite a bit of positive feedback about part one and part two of my series on inverted rows, so I thought I would continue on and provide a few more variations for you to put in your toolbox.

The athlete or lifter can either give up or fight and make it work.

Dorian Yates’ signature back exercise.

Blast From The Past: Matt Kroczaleski discusses his training and the “Kroc Row” at the 2007 Boston Seminar.

You’ll need to add smaller plates here so the weights don’t hit your legs

Grab the sleeve for thick handle – grip work

The only advice that I have for those of you that want to try this exercise is this; make sure you have a strong and conditioned lower back that has very good static strength.

To start, set the bar in the power rack at approximately waist height.

One of the biggest weaknesses I have seen over the years is the upper back

Any rowing motion where the chest is in a supported position.

This is an excellent substitute for bentover BB rows.

This exercise is great to develop your lats and upper back.

First of all, let’s all agree on one thing: your lats are not “wings”.

I was first introduced to the upright row when I was in high school.

Setup in a power rack and perform supine row walking side to side

Setup in a power rack and perform supine rows side to side while maintaining a straight torso line.

This is a great version of the basic barbell row.

This is a great version of the basic dumbbell row.

Stand perpendicular to the bar so the bar is off to your side.

Great for a warm up or recovery work.

Here are the top 11 movements for athletes. Add them to your rotation and work them hard.