Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.
Mark Dugdale uses this depletion circuit as part of his contest prep.
Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.
Now we know exactly how much time we can take off between training and a strength competition. Check out the new science.
Looks odd, but this is a great fat-burning finisher. Do 6 reps per side for 8 minutes straight.
The unilateral barbell hip thrust is more lower back friendly due to the lighter load, but still a tough challenge and a great glute builder.
The rear-leg elevated split squat isn't actually used by Bulgarian weightlifters, but hey, it's still a great exercise.
For bigger quads, the reverse static lunge beats the forward version.
Learn to brace, no over-arch, with these form cues.
For a more effective concentration curl, use an incline bench and forcefully squeeze the dumbbells together. Contract extra hard at the top.
The lowering phase of the curl is where a lot of the muscle damage, and thus growth, is created. Don't just drop the bar.
Hold one side isometrically in the contracted position at the bottom while the other side is moving. Add bands to really ramp it up.
Negatives help you build muscle. Try this technique for chest training.
Doing this glute-builder in a rack acts as a depth gauge, much like box squats. It keeps your form in check and it makes it easy load and unload plates.
This is a great bang for your buck exercise to work your upper back and grip at the same time.
Nail your upper lats and get a huge pump with this finisher exercise.
Strengthen your grip by doing your pull-ups or chin-ups with a thick grip attachment or a couple of towels.
Build more overhead strength using this concentric-based movement.
This drill teaches you to set your shoulders correctly so you can get the most out of your lat exercises.
The most common push-up mistake is letting the hips sag. Here's a simple cue to fix that problem instantly.
This tough rollout variation will nail your core and your lats. Do 3 to 6 sets of 5 to 8 rolls.
This bent-knee variation works best for most people because it keeps the hip flexors from taking over.
Shrugs are great, but most lifters only do them vertically. They can also be done horizontally to hit different areas of the traps and back.
Keep tension on the down side by not lowering all the way. This will increase muscle activation and create the occlusion effect for hypertrophy.