Tip: Glute Ham Raise Machine
Not using the GHR in your gym? You're missing out. It's a great knee-friendly, hip dominant movement.
Tip: The Rope Pullover
Here's a great lat exercise that simulates the classic Nautilus pullover machine favored by golden-era bodybuilders.
Tip: Dumbbell Single-Leg Romanian Deadlift
Add this RDL variation to your leg day... especially if you have cranky knees.
Tip: Chest-Supported Row Machine
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.
Tip: Elevated Rear-Foot Split Squat
If achy knees are holding you back, throw this split squat into the mix on leg day.
Tip: The Gorilla Burpee
Here's a better, more back-friendly way to perform the dreaded burpee.
Tip: Triceps Giant Set
Perform back to back: 12 cross-body cable extensions, 12 dips, 12 seated dumbbell French presses. Then repeat.
Tip: Tricep 30's
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.
Tip: Reverse-Grip Pushdown
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.
Tip: The Overhead Shrug
This not only works the upper and lower traps, but also trains elevation of the scapula.
Tip: A Giant Set for Giant Triceps
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.
Tip: Are Overhead Kettlebell Swings Worth It?
American (overhead) kettlebell swings aren't for everyone, but is there ever a place for them? Well, yes and no.
Tip: Lying Cuban Press
Use light weights and try this for overall shoulder health. You'll get some lower trap work too.
Tip: Face Pulls to Forehead
Healthy shoulders, rear delt work, and trap activation. Hard to beat this accessory exercise.
Tip: 70-Degree Smith Machine Row
Great exercise for the mid-back and traps. The machine allows you to get a harder upper-back contraction.
Tip: The Rogue Shrug
This combo of shrugs and mini-rows will really build middle and upper traps, as well as the rhomboids.
Tip: Band Pull-Apart
Bring up your rear delts anywhere with a band. Do 4-5 sets of at least 20 reps.
Tip: Standing Cable Row with Stretch
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.
Tip: Cable Rows with Ab Straps
Here's a great rowing variation to use if barbell rows are too tricky for your cranky lower back.