Struggling with pull-ups? Do negative-only reps using a neutral grip. Once you can do a single, 30-second eccentric, you'll be able to do one good pull-up.
Nail your rear delts with this face pull variation. If rear delts are a weak point, start your workouts with several sets of 12-15 reps.
Not using the GHR in your gym? You're missing out. It's a great knee-friendly, hip dominant movement.
Here's a great lat exercise that simulates the classic Nautilus pullover machine favored by golden-era bodybuilders.
Barbell and T-bar rows are great, but if you're also deadlifting and squatting, they can overwork the low back. Try this to give it a break.
Add this RDL variation to your leg day... especially if you have cranky knees.
If achy knees are holding you back, throw this split squat into the mix on leg day.
Here's a better, more back-friendly way to perform the dreaded burpee.
Perform back to back: 12 cross-body cable extensions, 12 dips, 12 seated dumbbell French presses. Then repeat.
In this triceps extension variation, lower to your nose for 10 reps, then to your forehead for 10 reps, then behind your head for 10 reps.
To enhance your mind-muscle connection, try this. Be sure to roll your knuckles back towards your body and hold for a 2-3 count for 3-4 sets.
This not only works the upper and lower traps, but also trains elevation of the scapula.
Combine rope pushdowns, overhead extensions, and dips into one giant set for guaranteed gains. Do 4 sets, 12 reps for each exercise in the giant set.
American (overhead) kettlebell swings aren't for everyone, but is there ever a place for them? Well, yes and no.
Use light weights and try this for overall shoulder health. You'll get some lower trap work too.
Healthy shoulders, rear delt work, and trap activation. Hard to beat this accessory exercise.
Great exercise for the mid-back and traps. The machine allows you to get a harder upper-back contraction.
This combo of shrugs and mini-rows will really build middle and upper traps, as well as the rhomboids.
Bring up your rear delts anywhere with a band. Do 4-5 sets of at least 20 reps.
A good variation to use if you're already hitting the lower back hard on barbell lifts and want to take a break from traditional rows.
Here's a great rowing variation to use if barbell rows are too tricky for your cranky lower back.
A slight incline allows you to press at a shoulder-friendly angle.
Finish off your heavy shoulder work with this pumptastic exercise.
Build your glutes with this Romanian deadlift variation.
We jokingly asked Coach Carter about baldness and beards. And the big guy actually dropped some science on us.
