There are no cheat days here. Naturally, this workout of the day includes a movement that makes it harder to cheat. Go grab your kettlebells, dumbbells, and cable attachments so we can get started.

Another day, another back and bis workout. This one includes one of my favorite pulldown variations: Alternating Hammer Strength Pulldowns. You can do it from a stretched position or from a fully contracted position. Click to find out which one I chose and watch me do it in action.

Seated rows are a staple in many back workouts, but they can become boring after a while. Mark Dugdale gives a little bit of a twist on seated rows to bring back some excitement to this exercise.

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”.