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Keep the low back pushed into the floor to keep constant tension on the targeted muscles with this pullover variation.

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Incline-kettlebell-skull-crusher

Tip: Incline Kettlebell Skull Crusher

Using 120 percent of your 1RM skull crusher, lower the KBs slowly, switch angles to an incline press, and press back to the top.

Isolateral-kettlebell-squat-and-curl

Tip: Isolateral Kettlebell Squat and Curl

Boost tension, cellular swelling, and create occlusion with this curl variation.

Alternating-kettlebell-skull-crusher

Tip: Alternating Kettlebell Skull Crusher

Keep the arm that's not moving in the bottom position between reps. Lift your legs to increase neural drive and motor unit recruitment.

Inverted-row-modification

Tip: Inverted Row Modification

This variation places better emphasis on the lats.

Tip: Total Arm Training

Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.

Upgraded-stir-the-pot

Tip: Upgraded Stir-the-Pot

This is becoming a popular core exercise. Make it tougher by using a semi-circular motion instead of full circles. Keeps more tension on the abs.

Ab-mat-bench-press

Tip: Ab Mat Bench Press

Bench heavy even if your lower back is acting up. Just use an ab mat to support the natural curve of your spine.

Tip: Build Your Back With Bodyweight

Pull yourself up and build a huge back. Master your own bodyweight with this mechanical drop set.

The 5 Most Common Programming Myths

How do you plan your training? These are the rules you'll hear most often, and here's why they're flawed.

The-single-arm-bench-press

Tip: The Single-Arm Bench Press

To bench a lot of weight, you need full-body tension. This exercise helps you build it. Work toward getting 5 reps with 100 pounds.

Tip: The Glute and Ham Exercise You've Never Tried

Make this posterior chain staple work even better with this simple modification.

Tip: Upgrade Your Shoulder Raises

Build more muscle with lateral raises and front raises. Here's how.

Inverted-face-pulls

Tip: Inverted Face Pulls

This is the bodyweight version of the face pull. Great for posture, upper back size, and shoulder health.

Two-tips-for-better-pull-ups

Tip: Two Tips for Better Pull-Ups

Get more lat recruitment from chin-ups and pull-ups with these cues: 1. Chest to bar. 2. Squeeze a tennis ball between your shoulder blades.

Tip: Lifters Were Stronger 30 Years Ago

The numbers prove that old-time training methods work the best. Here's what you need to know.

The-eccentric-front-levers

Tip: The Eccentric Front Lever

Finish off your lats with 3 sets of 3-5 reps. Lower slowly and under control to trigger growth-inducing muscle damage.

The-stability-ball-crunch

Tip: The Stability Ball Crunch

Keep tension on the abs at all times. If the ball moves, your abs aren't doing as much work.

Tip: Sport Specific Skill vs. Functional Exercise

Here's why reenacting sports movements in the gym doesn't transfer to athletic performance.

Fly-away-ring-chin-ups

Tip: Fly Away Ring Chin-Ups

The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.

Blackburns

Tip: Blackburns

Strengthen your posterior chain and improve shoulder mobility with this unique exercise.

Seated-snatches

Tip: Seated Snatches

Light up your traps and delts with this simplified variation of the barbell snatch.

Plank-chin-ups

Tip: Plank Chin-Ups

Good at chin-ups? Nice. Now try this. Keep your body straight and touch your sternum to the bar.

Tip: Master the Death Press

Add this exercise to your arsenal to build strong and stable shoulders.