Struggle with pull-ups? Don't use a band for assistance. These two methods are better.
This quick warm-up will you get you ready for just about any type of upper body training.
Try this ab-focused tri-set: stability-ball arch, straight-arm rollout and pike/push-up combo. Great for a crowded gym.
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Combine the lateral straight-arm pulldown, the triceps extension, and the high-to-low chop into one set.
Use this weighted drill to open up your lats and improve overhead mobility and shoulder health.
Build your entire posterior chain – hams, glutes, and low back – with this advanced superset.
Grab a stick and run through these quick drills to get your shoulders ready for heavy, safe lifting.
Ramp up the floor press with chains, which overload the top portion of the movement that hits the triceps. NFL athletes Larry Pinkard and Adrian Hubbard demonstrate here.
Do 4 sets of 15 reps. On the first 10 reps of a set, do normal curls. On the last 5 reps of each set, switch to hammer curls.
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Add a band and use a slow, controlled, partial range of motion to keep tension on the abs.
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Do this oblique stretch before and after training and feel awesome. Check it out.
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This variation of the ab rollout is intense because you spend more time in the toughest part of the movement.
If you can do dozens of regular ab wheel rollouts, try this method for even better core strength.
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Ditch the ab wheel and give this a shot. It's more challenging due to the increased range of motion.
Place a firm ball under the posterior delt. Lift the arm for 15 to 45 seconds.
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Go lighter and slower with this underhand variation of the face pull. This version of the exercise is better as a corrective or activation drill.
Keep these rules in mind for every lift and you'll make more gains and keep your joints healthy.
Increase starting strength with this lift. Bring the bar down controlled and rest it for a half-second without letting the bar sink. Accelerate with as much force and speed as possible.