Strengthening your shoulder muscles with exercises like bent-over row and mountain climbers can help you gain definition and maintain mobility.

Bent-over rows are unmatched when it comes to building upper-body strength. They're one of the best ways to target the often underused muscles in the back – but only if you get that bent-over row form ...

Cable face-pull with external rotation: Start sitting at a cable station holding a rope attachment with palms facing in. Your arms should be straight to start. Pull the rope toward your face, bending ...

A dead-stop row that builds explosive pulling power, mid-back thickness and serious carryover to heavy barbell lifts ...