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

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Tip: Train Arms Like a Pro

To really build your arms you need to focus on the triceps and always remember the three P's. Here they are.

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.

Counterbalance-cossack-squat

Tip: Counterbalance Cossack Squat

Boost your lower body mobility with this weighted drill.

The-tempo-squat

Tip: The Tempo Squat

For 40-60 seconds, squat constant-tension style: no pauses or lockouts at the top. Take 2-3 seconds to go down and 2-3 seconds to come back up.

5 Ways to Improve Your Training Right Now

Immediately accelerate your training results by using these practical but under-appreciated strategies.

The-medball-pull-up

Tip: The Medball Pull-up

Add a medicine ball to your pull-ups for load progression and to keep your form in check. Here's how.

The-sled-power-walk

Tip: The Sled Power Walk

Build and strengthen your entire posterior chain. Do this twice per week, 5 trips of 40 yards, bodyweight or close to it on the sled.

The-touch-and-go-deadlift

Tip: The Touch-and-Go Deadlift

Love deadlifts? Add this variation to your training. Here's how to do it and the benefits.

Dead-stop-trap-bar-press

Tip: Dead-Stop Trap Bar Press

The neutral handle angle makes the trap bar perfect for pressing. Try it dead-stop style: reset every rep from the pins.

Tip: Improve Shoulder Health With This Move

Improve your posture and your big overhead lifts with this mobility drill. Check it out.

Tip: 3 Load Maximizing Tactics

Injured or rehabbing? You can still make gains using these lifting strategies.

Suspension-trainer-knee-tucks

Tip: Suspension Trainer Knee Tucks

Hook your feet into the straps of a suspension trainer and get in a push-up position. Bring your knees in to your stomach while lifting the hips and crunching your abs. Extend back out to a full push-up position.

Kneeling-cable-crunch

Tip: Kneeling Cable Crunch

To really make these work, stretch your abs at the top of the movement and squeeze them as hard as possible at the bottom. Use a 3-4 second negative.

One-arm-dumbbell-snatch

Tip: One-Arm Dumbbell Snatch

From the hang, fire the dumbbell up. Drive through the heels, fully extending the hips. Drive the elbow high and catch it overhead with knees slightly bent.

Wrist-exercises-for-fighters-and-lifters

Tip: Wrist Exercises for Fighters and Lifters

Weightlifters and fighters both need wrist strength and durability. These exercises will build it. For advanced athletes only!

The-back-exercise-form-fixer

Tip: The Back Exercise Form Fixer

Are you using bad form on back exercises without even realizing it? This little trick will fix that, and help you build a bigger back.

Tip: Boost Your Bench With Timed Dumbbell Presses

One set that lasts 8 minutes? Ouch. Here's why you need to try it and how to program it.

A-new-strategy-for-push-ups

Tip: A New Strategy for Push-Ups

Add this simple technique fix to your push-ups and you'll get much better results.

Tip: Do You Meet These 5 Fitness Standards?

Can you do all five of these things? You should be able to. Check the list.

Wide-suspended-dips

Tip: Wide Suspended Dips

Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.

Upright-torso-lunge

Tip: Upright-Torso Lunge

If your goal with lunge variations is to build quads, keep your torso upright and take short steps. Tibia should be vertical.

The-leaning-lunge

Tip: The Leaning Lunge

A forward lean on lunges increases the recruitment of the glutes and hamstrings. The dumbbells should be on the side of the front foot in the bottom position.

Banded-leg-curls-with-toe-pointing?1492627701

Tip: Banded Leg Curls With Toe Pointing

Build your stubborn hamstrings with two tricks: use a band to increase the intensity of the peak contraction, and point your toes on the negative.

Supine-medball-reactive-throws

Tip: Supine Medball Reactive Throws

Build explosive upper-body power with this exercise.