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Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.

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2-1-accentuated-eccentric-machine-press

Tip: 2:1 Accentuated Eccentric Machine Press

Negatives help you build muscle. Try this technique for chest training.

1-1-2-bench-press

Tip: 1-1-2 Bench Press

Here's a tougher-than-it-looks ways to ramp up your chest training, boost TUT for growth, and improve motor unit recruitment.

Popover-push-up

Tip: Popover Push-Up

And a few sets of these to the end of your chest workout as an athletic finisher.

Tip: Painful Training: The Good, Bad, and the Ugly

Does it really take a lot of pain to get a lot of gain? Here's the truth.

Hip-thrusts-in-a-rack

Tip: Hip Thrusts in a Rack

Doing this glute-builder in a rack acts as a depth gauge, much like box squats. It keeps your form in check and it makes it easy load and unload plates.

Do-clap-push-ups-before-heavy-chest-work

Tip: Do Clap Push-Ups Before Heavy Chest Work

A few sets of these after your warm-up and before doing your main chest exercises fires up the CNS and improves muscle fiber recruitment.

Towel-bent-row

Tip: Towel Bent Row

This is a great bang for your buck exercise to work your upper back and grip at the same time.

Thick-grip-neutral-pull-ups

Tip: Thick Grip Neutral Pull-Ups

Strengthen your grip by doing your pull-ups or chin-ups with a thick grip attachment or a couple of towels.

Tip: Low Fat vs. Low Carb For Fat Loss

What's better for improved body composition? One study says it might not be what you think it is.

Tip: Grip Position and Shoulder Mechanics

Here's a common form mistake that most lifters don't even know they're making.

The-right-grip-for-the-barbell-ab-rollout

Tip: The Right Grip for the Barbell Ab Rollout

To keep your shoulders healthy, always use a shoulder-width grip or slightly narrower on this great core exercise.

Bench_press_from_pins

Tip: Bench Press from Pins

Build strength and power by starting your bench press from a dead-start position. Here's how.

Seated_overhead_pin_press

Tip: Seated Overhead Pin Press

Build more overhead strength using this concentric-based movement.

Jerk-from-pins

Tip: Jerk From Pins

Improve your rate of force development with this variation of the jerk.

Tip: The 10-Second Test for Overhead Efficiency

Test your mobility, stability, and strength with this overhead exercise.

The-weighted-muscle-up

Tip: The Weighted Muscle-Up

Once you master the muscle-up, progress by adding weight just as you would a pull-up.

Tip: You're Not Eating Enough

Can't seem to gain quality muscle weight? Here's how many calories to shoot for daily and a good macro split.

Tip: 3 Oddball Exercises to Boost Your Bench Press

Build better shoulder and back stability and your bench numbers will blow up. Here's what to do.

Tip: Try This Gut-Punch of an Ab Exercise

This ab exercise will make you feel like you just got a fist in your breadbasket, but it'll really build your abs.

Use_this_trick_for_perfect_push-ups

Tip: Use This Trick for Perfect Push-Ups

The most common push-up mistake is letting the hips sag. Here's a simple cue to fix that problem instantly.

Hip-extension-and-the-hip-thrust

Tip: Hip Extension and the Hip Thrust

Get better results from the butt-building hip thrust with these tips.

Tip: The Cure for Ugly Overhead Presses

Balance your shoulders and learn to brace to dominate the barbell press. Here's exactly how to do it.

Medicine-ball-rolls

Tip: The Medball Ab Rollout

This tough rollout variation will nail your core and your lats. Do 3 to 6 sets of 5 to 8 rolls.

The-body-saw

Tip: The Body Saw

Nail your core and strengthen your serratus with this tougher-than-it-looks exercise.