These are the moves that will build the upper body strength and size you want.

The inverted row is a core training staple that can build size and strength in your back without picking up a weight (other than yourself)-but are you sure you're even doing the exercise correctly?

Sit on an incline bench with your chest forward, resting on the support. Grab dumbbells with a neutral grip, keeping your chest strong and allowing your arms to hang. Squeeze your back to pull the ...