Start in a deep hip hinge with the bar or dumbbells hanging under your chest. Begin the row from this stretched position, ...

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Resting your upper arms on the pad so its top rests snugly against your armpits, reach down and grasp the bar with an underhand grip, locking your wrists so they're in line with your forearms. 2.

Single-leg criss cross: Start by holding a dumbbell in each hand in an underhand grip. Bend your knee and hover your leg off the ground, balancing on the other leg.

Tie a towel to a strong, waist-high anchor, and grip it with both hands. Pull with your arms to take some weight off your legs. Performance goal: Build up to doing 30 and then 50 non-stop reps of ...

To do single-arm lat pulldowns, simply replace your usual bar with a D-shaped handle. Not only can you work one side of your lats at a time, but you can also rotate your wrist as you train, which can ...