Do 4 sets of 15 reps. On the first 10 reps of a set, do normal curls. On the last 5 reps of each set, switch to hammer curls.
Here's a lesson we can learn from CrossFit, with caution.
Have a hard time building delts? Try this simple yet effective shoulder press using a band for accommodating resistance.
In training and in life, the majority seldom gets it right. Maybe it's time to do things differently.
This variation of the ab rollout is intense because you spend more time in the toughest part of the movement.
Catabolism is the enemy. Here's an easy way to smack it down.
A bar takes the ab rollout to the next level. Try a wide grip to hit the chest and shoulders as well as the abs. Have a super strong core? Narrow the grip.
Place a firm ball under the posterior delt. Lift the arm for 15 to 45 seconds.
Go lighter and slower with this underhand variation of the face pull. This version of the exercise is better as a corrective or activation drill.
We all do it, but we'd make a lot more progress if we didn't. Check it out.
Try this bodyweight exercise for glutes and hams. Keep the hips up throughout the whole set. Walk your legs out at an angle, like a V.
Keep these rules in mind for every lift and you'll make more gains and keep your joints healthy.
Increase starting strength with this lift. Bring the bar down controlled and rest it for a half-second without letting the bar sink. Accelerate with as much force and speed as possible.
Fairly new to lifting? Here's some harsh advice you might not like, but you should definitely take to heart.
Build hip strength to boost your squat and deadlifting numbers with this accessory lift.
For this upper-body warm-up, perform a barbell military press followed by an overhead shrug for 15 reps. Keep the arms locked. Focus on raising your shoulder girdle up and down.
This drill will help you with that slumped, kyphotic posture. Do about 10 reps in each position as often as you'd like.
This is a great shoulder-friendly back exercise. Start thumbs-down, finish thumbs-up.
Bulletproof your body with this lunge variation. Perform alternating lunges while holding the weight on one side only.
Use this modification to make the face pull exercise even more effective.
To really build your arms you need to focus on the triceps and always remember the three P's. Here they are.
Apply pressure against the rack throughout to really build the long head of the triceps.
Boost your lower body mobility with this weighted drill.
Fight perma-slouch by moving your thoracic spine into extension. Hang out in one spot for as long as you feel a stretch. As you feel it fade, shift the roller down your spine.