Back and shoulder exercises are the core of Tang’s six-week challenge—and you’ll see them show up in almost every workout. In Workout 2, expect rows and shoulder presses in supersets with hip thrusts ...

Back strength is crucial to mastering pull-ups, so you’ll want to strengthen several target muscles: your latissimus dorsi, which runs from your rib cage to hips, and your middle and lower trapezius, ...

Pull your chest towards the bar and slowly lower back down. To help prepare your grip and shoulder strength for an unassisted pull-up, try dead hangs. These require you to hold your body ...

Let's face it, most of us can't do a pull-up ... Finally, hanging from a bar is a great way to decompress your spine, easing ...

The pull-up and barbell ... blades down into your back pockets to engage your lats) Hold at the top for the second (you want your chin slightly over the bar), then lower your body down with ...