Mastering the barbell row will help you safeguard your shoulders, build serious lat and mid-back muscle, and even improve your pullup game, too. Here's what you need to know to pull it off.

Seated Cable Rows. 1. Sit down at a seated cable row machine with both feet flat on the foot board and your knees slightly bent. 2. Grab the handle with both hands and pull it into your stomach while ...

(Photo Provided) Max Anderson dressed for a school formal event.

(Photo Provided) Max Anderson with his certificate at the Washington County Career Center National Technical Honor Society 2025 induction ceremony.