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Combine the lateral straight-arm pulldown, the triceps extension, and the high-to-low chop into one set.

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Tip: 3 Drills to Prime Your Body for Squats

Add these drills to your warm-up on leg day for smoother, safer squats and lunges.

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Tip: 3 Bench Press Grips

Here's how to choose the right grip for your goal and the pros and cons of each.

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Tip: Kettlebell Dead Walk, Lunges, and RDL Superset

Perform these three exercises as one superset to really nail your glutes and hamstrings while strengthening your lower back.

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Tip: Loosen Up Stiff Shoulders in 2 Minutes

Grab a stick and run through these quick drills to get your shoulders ready for heavy, safe lifting.

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The-standing-barbell-rollout

Tip: The Standing Barbell Rollout

A bar takes the ab rollout to the next level. Try a wide grip to hit the chest and shoulders as well as the abs. Have a super strong core? Narrow the grip.

The-loaded-barbell-rollout

Tip: The Loaded Barbell Rollout

If you can do dozens of regular ab wheel rollouts, try this method for even better core strength.

Face-pull-with-underhand-grip

Tip: Face Pull With Underhand Grip

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.

The-dead-start-bench-press

Tip: The Dead-Start Bench Press

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.

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Fairly new to lifting? Here's some harsh advice you might not like, but you should definitely take to heart.

The-x-pulldown

Tip: The X-Pulldown

This is a great shoulder-friendly back exercise. Start thumbs-down, finish thumbs-up.

The-scrape-the-rack-triceps-extension

Tip: The Scrape The Rack Triceps Extension

Apply pressure against the rack throughout to really build the long head of the triceps.

The-banded-dumbbell-flye

Tip: The Banded Dumbbell Flye

Add a band to your dumbbell flyes and pump out more gains.

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Keep your blood sugar in check, naturally. Add this to your diet.

Prevent-pec-tears-with-the-floor-press

Tip: Prevent Pec Tears with the Floor Press

The floor press prevents over-stretching at the shoulder joint and eliminates an excessively stretched pec tendon at the transition point from eccentric to concentric, thereby eliminating much of the danger-zone for pec tears.

Lateral-lunge-hold-with-spinal-rotation

Tip: Lateral Lunge Hold with Spinal Rotation

This targets the adductors, and it'll help you maintain a neutral lumbo-pelvic complex.

Counterbalance-cossack-squat

Tip: Counterbalance Cossack Squat

Boost your lower body mobility with this weighted drill.

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The-paused-sumo-deadlift

Tip: The Paused Sumo Deadlift

Improve technique, get strong, and build your glutes and hams with this accessory exercise. Use 50-70 percent of 1RM.

Prevent-pulled-hamstrings

Tip: Prevent Pulled Hamstrings

Prevent pulled hamstrings and strengthen your tendons and ligaments with this exercise.

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