FEEL BETTR

FRIDAY MOTIVATION

EXERCISE OF THE DAY

DUMBBELL PULL OVER 🔥

LIFT BETTR

LESS LOWER BACK PAIN 💪

If you've ever tried to power through bent-over rows with a cranky lower back, you know it's not a great time.

Barbell rows, dumbbell rows, and other unsupported pulling movements can put serious strain on the lumbar spine, especially if you're already dealing with tightness, pain, or past injuries.

While these are staple exercises for building a strong back, they’re not always worth the risk when your lower back is on the line.

The good news?

You don’t have to sacrifice gains to stay pain-free.

There are smarter, safer alternatives that still target your lats, rhomboids, and traps—without trashing your spine.

Inverted Rows are a fantastic bodyweight option that lets you scale difficulty while keeping your spine in a neutral, supported position. All you need is a barbell in a rack or a suspension trainer. The more horizontal your body, the harder the row. You can even elevate your feet for extra intensity.

Prone Incline Rows—done lying face down on an incline bench—take your lower back out of the equation completely. You can go heavy or light, focus on strict form, and really dial into that mind-muscle connection. Great for isolating the upper back and rear delts without compressing the spine.

Chest-Supported T-Bar Rows are another go-to for building thickness and density. The pad supports your torso so you can go hard on the pull without your back bearing the brunt. These are especially good for heavier sets since your core doesn’t need to stabilize the movement as much.

Bottom line: If your lower back is a weak link, stop forcing traditional rows. These three alternatives will keep your back healthy while still building the strong, muscular upper body you're after. Train smart—your spine will thank you!

EAT BETTR

READING LABELS LIKE A PRO 📝

Ever stared at a nutrition label and felt like you were reading a foreign language?

You’re not alone.

Food labels can be overwhelming for beginners, but once you know what to look for, they become powerful tools for making smart, healthy choices.

Let’s break it down; no science degree is required.

1. Start with the Serving Size.
This sneaky little line at the top tells you how much of the product the numbers apply to. If the serving size is half a cup, but you eat a full cup, guess what? You’re getting double the calories, fat, sugar — everything. Always check this first.

2. Calories Matter (but not everything).
Calories give you a quick snapshot of energy. Use them as a guide, not a rule. If you’re trying to lose weight, you’ll want fewer calories; trying to bulk up? More is your friend. But don’t obsess — quality counts, too.

3. Focus on Protein.
If you’re aiming to build muscle, stay fuller longer, or just eat healthier, protein is your best friend. Look for foods with 10g or more of protein per serving, especially in snacks or meals. Bonus points if it comes from whole food sources.

4. Carbs: Choose Wisely.
Carbs aren’t the enemy, but the type of carbs matters. Go for complex carbs like oats, sweet potatoes, brown rice, and whole grains. Keep added sugars low — ideally less than 10% of your total daily calories. Aim for higher fiber (at least 3–5g per serving) to support digestion and keep you full.

5. Watch the Fats.
Not all fats are bad. Look for lower saturated fat and avoid trans fats (these are the villains of the nutrition world). Healthy fats like those from nuts, avocados, and olive oil? Definitely yes.

6. Sugar and Sodium — Know Your Limits.
Many packaged foods hide loads of added sugars and salt. Check labels carefully. The less sugar and sodium, the better — your heart, skin, and energy levels will thank you.

Reading nutrition labels isn’t about being perfect. It’s about being aware.

Start with small wins, build momentum, and before long, you’ll be making smart choices without even thinking twice.

DO BETTR POLL

TAKE OUR POLL 🤝

BE BETTR

HERE WE GO AGAIN 😡

Imagine acting like this getting upset all because someone walked through your video. - Watch Now

MEME BETTR

BETTR MEMES 🤣

THANK YOU

DO BETTR CREW!

Thank you for being a part of Do BETTR. Keep your eyes peeled for something big.

BOOM 👊 - Joey Swoll