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Lower slowly to fix your form and up your gains. Here's why.

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Cable-side-bend

Tip: Cable Side Bend

People do this exercise with a dumbbell, but you'll get better results with an angled low cable.

Double-band-hip-thrust

Tip: Double Band Hip Thrust

Get more butt stuff done with this variation of the hip thrust.

Triple-set-for-delts

Tip: Triple Set for Delts

Use heavy, moderate, and band resistance to build strong, healthy shoulders.

The-bradford-press

Tip: The Bradford Press

Use it as a warm-up or add some weight and build some muscle. Go down only as far as your range of motion comfortably allows.

Landmine-sumo-deadlift

Tip: Landmine Sumo Deadlift

This a great alternative exercise if deadlifts are too hard on your back. Lean forward and keep the weight on your toes to hit the glutes harder.

Ring-dips-with-tempo-manipulation

Tip: Ring Dips With Tempo Manipulation

Before you add more reps or more weight to your dips, first try tempo manipulation. Here's how.

Tip: Eat Dinner, Die a Few Hours Later?

New research shows that a single unhealthy meal can have devastating effects.

Tip: Supersize Your Weight Stack

Here's a nifty trick that lets you easily slap on 10, 25, or 35 pounds to a cable weight stack.

Neutral-grip_dumbbell_triceps_extension

Tip: Neutral-Grip Dumbbell Triceps Extension

Dumbbells beat a barbell for this exercise. You'll get better triceps engagement and a better stretch, which triggers more muscle growth.

The_banded_pullover

Tip: The Banded Pullover

The pullover is a classic chest exercise, and it hits the lats too. Add a band to increase tension throughout the entire movement.

Zercher-squat-with-zig-zag-bar

Tip: Zercher Squat with Zig-Zag Bar

The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.

Treadmill-ab-wheel-roll

Tip: Treadmill Ab Wheel Roll

Yes, this is super weird. But it nails the transverse abdominis (the deep core muscle that's like a natural weight belt) and even the internal obliques.

Rear-foot-elevated-split-squat-from-step

Tip: Rear-Foot Elevated Split Squat from Step

Elevate the front foot with a step and go deep on this one. Rack grip shown, but you can also hold the dumbbells down at your sides.

Plate-crunch

Tip: Plate Crunch

Abs respond better to weighted exercises, like this one, which is also called the prisoner crunch.

The-bear-crab-complex

Tip: The Bear-Crab Complex

Two great mobility drills combined into a fast, effective warm-up.

Tip: The Fishing Rod and the Hitch

Don't make these two deadlifting errors. Here's what they look like and how to fix them.

Lateral-shuffle-2-step

Tip: Lateral Shuttle 2-Step

Boost your athleticism, improve coordination, and set your quads and lungs on fire with this do-anywhere drill.

Dragon-flag-workout

Tip: Dragon Flag Progressions

Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.

Tip: Practice Hara Hachi Bu

Hara-what? It's a simple Japanese dietary approach that will keep you lean and mean. Check it out.

Smith-machine-bosu-ab-crunch

Tip: Smith Machine BOSU Ab Crunch

Combining two of the silliest things in the gym – the Smith machine and the BOSU ball – actually makes for a fantastic ab exercise. Try it.

The-j-rope-pull

Tip: The J Rope Pull

Nail your upper lats and get a huge pump with this finisher exercise.

Vertical-pallof-press

Tip: Vertical Pallof Press

Think of this exercise as a kind of standing ab rollout. Great for overall core strength.

Supine-band-shoulder-external-rotation

Tip: Supine Band Shoulder External Rotation

Rotator cuff work keeps your shoulders healthy. Coach Tumminello discusses why a popular exercise doesn't do the trick and shows you a better one.

The-barbell-rolllout

Tip: The Barbell Ab Rollout

Make the ab rollout even better by lifting your feet up. This takes the hamstrings out of the movement and makes your core work harder.