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Are you swinging back and forth? Are you struggling to get even a couple of good reps? Here's what to do.

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Single-arm-barbell-curl

Tip: Single-Arm Barbell Curl

The biceps have two functions, to supinate and flex the arm. The single-arm barbell curl provides a brutal stimulus to both.

Single-arm_barbell_row_with_band

Tip: Single-Arm Barbell Row with Band

Stimulate new back growth by changing the angle. Use a Landmine device (or place a bar in a corner). Attach a band for a more intense peak contraction.

Tip: The 20-Percent Experiment

Get a better workout every single time you walk into the gym. Here's how.

Tip: The Best Hour of the Day

Stop putzing around. Make your diet, your training, and your whole day more productive with this strategy.

Bring-back-the-bench_-minus-the-shoulder-pain

Tip: Bring Back the Bench, Minus The Shoulder Pain

Instead of continuing to press through shoulder pain, avoid the chronic stress by fixing your position.

Improve-ankle-mobility

Tip: Improve Ankle Mobility

If foam rolling and stretching isn't improving your squat mobility, here's what to do instead.

Preacher-curl-supersetted-with-supinated-dumbbell-curl

Tip: Preacher Curl Supersetted With Dumbbell Curl

Do 8 reps on the preacher, then go straight into alternating curls, progressively increasing the number of reps until you hit 4 reps each side.

Tip: The Missing Piece of the Fitness Equation

Research reveals a previously unknown ingredient to fitness, and training for an hour or two doesn't relieve you of this new obligation.

Stability-ball-leg-curl-reverse-sled-push

Tip: Stability Ball Leg Curl + Reverse Sled Push

This is a great sequence to work around knee issues, and it's awesome for hypertrophy.

Farmer's-walks-for-grip-strength

Tip: Farmer's Walks for Grip Strength

When doing loaded carries for grip strength, don't go fast. Focus on time under tension. Shoot for around a 30 meter walk.

Tip: The Shoulder-Friendly Overhead Press

This challenging variation is easy on your cranky shoulders. Take a look.

Tip: A Sarcastic Look at Overly Complex Exercises

Is that new exercise worth doing? Sometimes. And sometimes not.

Cable-plank-press

Tip: Cable Plank Press

If you can hold a plank for longer than 10 seconds, you've outgrown the exercise. Progress it with this resisted variation.

The-2-rope-face-pull

Tip: The Two-Rope Face Pull

Got long arms or a very thick upper body? You'll get better rotation, a better contraction, and better results with this variation.

Tip: Soft Tissue Work for Heavy Bench Pressers

Use this simple technique to prevent overuse injuries and ease your elbow pain.

Hanging-leg-raise-(modified)

Tip: Hanging Leg Raise (Modified)

In this big/tall guy version of the leg raise, use bent elbows, tuck the knees, and lever from the shoulder joint.

Straight-leg-bridges

Tip: Straight-Leg Bridges

Brace the trunk, engage the glutes and hams, and hit full hip extension on each raise.

Bear-dogs

Tip: Bear Dogs

Combine the bird dog pattern with a bear stance position and you get this awesome athletic move. Great for conditioning.

Tip: Inadequate Sleep and Thyroid Function

This should scare you into bed early.

Stability-ball-cable-rotation

Tip: Stability Ball Cable Rotation

Here the stability ball acts as a cam, providing constant, equal tension. Try this instead of cable chops for core work.

Heavy-renegade-row

Tip: Heavy Renegade Row

Test your strength and stability by trying these with bodyweight. Example: A 200 pound man should be able to use a 100 pound dumbbell in each hand.

Medicine-ball-slam

Tip: Medicine Ball Slam, Proper Form

To do this correctly, resist forward flexion and stay more upright.

Tension_and_the_paused_deadlift

Tip: Tension and the Paused Deadlift

This accessory lift teaches you to maintain tension, and it increases time under tension during most lifters' weakest phase of the deadlift.

The-towel-pull-up

Tip: The Towel Pull-Up

This variation of the neutral-grip pull-up really nails your grip and forearms.