Add some weight and rest-pause style reps to your inverted rows to make this so-called sissy exercise into a real back builder.
This accessory lift teaches you to maintain tension, and it increases time under tension during most lifters' weakest phase of the deadlift.
This variation of the neutral-grip pull-up really nails your grip and forearms.
Good at pull-ups? Nice. Now try this variation.
Most lifters have tight hip flexors. Here's how to fix them up.
Overall athleticism is a combo of movement quality, coordination, strength, and speed.
Go through a full range of motion, then a quarter of the range of motion. That's one rep.
Also called the reverse inverted row, this odd-looking exercise boosts your bench press by teaching lat and upper back activation.
Tension builds muscle. Stop your reps just short of lockout if your main goal is hypertrophy. It's a good finisher after your full ROM sets.
The open grip and wrist position here allows for better pec isolation.
This simple drill takes care of a few different mobility issues.
Add a suspension trainer attachment to the cable machine to hit your back and rear delts in a new way.
Go light, be meticulous with your form, and focus on contracting all the small muscles working in your upper back and shoulders.
Without moving your hips back and forth, get a good stretch in the lats, then pull the bar into the lower abs.
Build your legs and challenge your anterior core strength and stability with this move.
If squats are causing you pain right now, you can still train your legs. This exercise will load the spine less and still blow up your legs.
This is a hybrid between deadlifts and the traditional Olympic clean pull.
Master tension and build anti-rotation strength. Work up to 50 percent of bodyweight for 5-10 reps per side.
Is it really a bad exercise? That depends on your posture and your overall training history.
This is a great chest training alternative when your shoulders don't tolerate being loaded in the bottom position in a traditional bench press.
Use this style of bar when internal shoulder rotation is a limiting factor and regular benching is painful.
Shoulders banged up? Take a tip from top powerlifters and use a pad to reduce the tricky part of the range of motion.
For more gluteal activation, place the band around the feet.
This is a great technique if your main goal is hypertrophy. Make each set last 30-40 seconds.