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Also called the reverse inverted row, this odd-looking exercise boosts your bench press by teaching lat and upper back activation.

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Tip: A Workaround for Cranky Joints

Add this handy lifting accessory to your pressing exercises to make your banged up shoulders, elbows, and wrists feel better.

The-kettlebell-flye

Tip: The Kettlebell Flye

The open grip and wrist position here allows for better pec isolation.

Spiderman-walk-with-thoracic-rotation

Tip: Spiderman Walk with Thoracic Rotation

This simple drill takes care of a few different mobility issues.

Cable-trx_reverse_flye

Tip: Cable/TRX Reverse Flye

Add a suspension trainer attachment to the cable machine to hit your back and rear delts in a new way.

Standing_rotational_rope_row__unilateral

Tip: Standing Rotational Rope Row, Unilateral

Pittsburg Pirates outfielder, Austin Meadows, demonstrates this variation of the rope row. Note the hand rotation for more activation of the lats and upper back.

The-high-pulley-face-pull

Tip: The High-Pulley Face Pull

Bring up your rear delts, rhomboids, and external rotators with this movement.

Guillotine-high-cable-curl

Tip: Guillotine High Cable Curl

This exercise hits both the long and short heads of the biceps, which most biceps exercises can't do.

The-gironda-45-degree-row

Tip: The Gironda 45-Degree Row

Without moving your hips back and forth, get a good stretch in the lats, then pull the bar into the lower abs.

Tip: Your Social Media – Motivating or Nah?

Are your fitness posts and photos motivating people or de-motivating them? Check out this surprising new study.

Tip: Marriage & Fat Loss – Unexpected Consequences

What happens to your romantic relationships when you get ripped? You may be surprised. Check out these studies.

Ring-suspension-trainer-dip

Tip: Ring Suspension-Trainer Dip

Suspension dips are easier on your shoulders. As a bonus, you'll get a better pec contraction compared to bar dips.

Tip: Two Squat Variations You Need to Try

Squat multiple times per week for best results, but be smart about it with these load and style variations.

One-arm_dumbbell_incline_press

Tip: One-Arm Dumbbell Incline Press

Master tension and build anti-rotation strength. Work up to 50 percent of bodyweight for 5-10 reps per side.

One-arm-push-up

Tip: One-Arm Push-Up

Test your upper-body strength in a new way and develop control and stability. Work up to doing at least 5 solid reps per side.

Tip: The Jiggle Test

Here's how to know whether or not you could benefit from a cheat meal or refeed during your fat-loss diet.

Hands-free-front-squats

Tip: Hands-Free Front Squat

This lift is a teaching tool. It helps you find the sweet spot for bar placement on regular front squats, and it teaches you to keep the elbows high.

Posture_and_the_behind-the-neck_press

Tip: Posture and the Behind-the-Neck Press

Is it really a bad exercise? That depends on your posture and your overall training history.

Chain-press

Tip: The Chain Press

This is a great chest training alternative when your shoulders don't tolerate being loaded in the bottom position in a traditional bench press.

Big Guys and Very Bad Advice

Want to build a buttload of muscle? Talk to a big guy. Well, maybe. Sometimes their training and diet advice just isn't right for you. Here's why.

Tip: Upper-Body Day? Do This Drill First

Wake up your upper back, shoulder stabilizers, and more with this simple warm-up exercise.

Tip: Slow Down, Get Huge

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

Tip: Do Plastic Bars Lead to Greater Gains?

Researchers study whether a new type of wobbly bar recruits more muscle than conventional steel bars.

One-and-one-fourth-squat

Tip: One and One-Fourth Squat

This is a great technique if your main goal is hypertrophy. Make each set last 30-40 seconds.

Tip: Avoid Broken Paperclip Syndrome

Here's a simple way to remember to add some variety to your training.