With the same weight, do 8-10 Zottman curls, then 8-10 hammer curls, and finish with 8-10 alternating dumbbell curls.
Here's when to stretch for best results, plus an overview of the targeted dynamic warm-up method.
Using the same weight, do 10-12 reverse-grip extensions, then 10-12 overhead extensions, and finally rep out on triceps pressdowns.
No ab wheel? No problem. Just use a stability ball. Also works great as a regressive exercise if the standard ab rollout is too tough for you.
Newbies and lifters who can't make gains anymore have something in common. Take a look.
Starting with a weight you can curl 12-15 times, do 8-10 reps on steep side of preacher bench, match those reps on the angled side, then stand and rep out.
Make the unilateral RDL work even better. Pull your toe towards you.
Lean back until the abs engage and perform overhead presses. This will really bring up your core strength.
Strengthen your core and get some isolation work for your pecs at the same time with this unique movement.
Use kettlebells and a decline bench for your pullovers to increase tension and range of motion.
Get better results with walking lunges by not alternating your legs. Maximize constant tension and occlusion by leading with the same leg.
Using 120 percent of your 1RM skull crusher, lower the KBs slowly, switch angles to an incline press, and press back to the top.
Here's how to find the right balance between the big basics and exercise variety to stimulate fresh gains.
This is a less awkward and more natural variation of the pistol squat.
Forget about how much you weigh. Here are some better ways to track your progress.
Here's a plyometric exercise designed to boost your bench press.
Add these anti-rotational exercises to your core training plan.
Increase mobility at the thoracic spine with these corrective drills.
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Finish off your lats with 3 sets of 3-5 reps. Lower slowly and under control to trigger growth-inducing muscle damage.
With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.
Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.
This is the supported variation of the Meadows row. Very effective and more back friendly.
Light up your traps and delts with this simplified variation of the barbell snatch.