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

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Inverted-rows-burnout-set

Tip: Inverted Row Burnout Set

Add some weight and rest-pause style reps to your inverted rows to make this so-called sissy exercise into a real back builder.

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.

Side-to-side-pull-up

Tip: The Side-to-Side Pull-Up

Good at pull-ups? Nice. Now try this variation.

Rear-foot-elevated-hip-flexor-stretch

Tip: Rear Foot Elevated Hip Flexor Stretch

Most lifters have tight hip flexors. Here's how to fix them up.

40_second_of_athleticism

Tip: 40 Second of Athleticism

Overall athleticism is a combo of movement quality, coordination, strength, and speed.

One-and-a-quarter_reps_for_triceps

Tip: One-And-A-Quarter Reps for Triceps

Go through a full range of motion, then a quarter of the range of motion. That's one rep.

Reverse-bench-press

Tip: Reverse Bench Press

Also called the reverse inverted row, this odd-looking exercise boosts your bench press by teaching lat and upper back activation.

Continuous-tension_dumbbell_bench_press

Tip: Continuous-Tension Dumbbell Bench Press

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-kettlebell-flye

Tip: The Kettlebell Flye

The open grip and wrist position here allows for better pec isolation.

Spiderman-walk-with-thoracic-rotation

Tip: Spiderman Walk with Thoracic Rotation

This simple drill takes care of a few different mobility issues.

Cable-trx_reverse_flye

Tip: Cable/TRX Reverse Flye

Add a suspension trainer attachment to the cable machine to hit your back and rear delts in a new way.

The-low-pulley-face-pull

Tip: The Low-Pulley Face Pull

Go light, be meticulous with your form, and focus on contracting all the small muscles working in your upper back and shoulders.

The-gironda-45-degree-row

Tip: The Gironda 45-Degree Row

Without moving your hips back and forth, get a good stretch in the lats, then pull the bar into the lower abs.

Two-kettlebell-front-squat

Tip: Two-Kettlebell Front Squat

Build your legs and challenge your anterior core strength and stability with this move.

Kettlebell_skater_squat

Tip: Kettlebell Skater Squat

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.

Olympic-deadlifts

Tip: Olympic Deadlift

This is a hybrid between deadlifts and the traditional Olympic clean pull.

One-arm_dumbbell_incline_press

Tip: One-Arm Dumbbell Incline Press

Master tension and build anti-rotation strength. Work up to 50 percent of bodyweight for 5-10 reps per side.

Posture_and_the_behind-the-neck_press

Tip: Posture and the Behind-the-Neck Press

Is it really a bad exercise? That depends on your posture and your overall training history.

Chain-press

Tip: The Chain Press

This is a great chest training alternative when your shoulders don't tolerate being loaded in the bottom position in a traditional bench press.

Neutral-grip-bench-press

Tip: Neutral Grip Bench Press

Use this style of bar when internal shoulder rotation is a limiting factor and regular benching is painful.

Bench-press-with-shoulder-saver-pad

Tip: Bench Press With Shoulder-Saver Pad

Shoulders banged up? Take a tip from top powerlifters and use a pad to reduce the tricky part of the range of motion.

Lateral-band-walk-(band-around-feet)

Tip: Lateral Band Walk (Band Around Feet)

For more gluteal activation, place the band around the feet.

One-and-one-fourth-squat

Tip: One and One-Fourth Squat

This is a great technique if your main goal is hypertrophy. Make each set last 30-40 seconds.