This method involves doing 5 reps followed by a 5-second hold at the top, then 4 reps with a 4-second hold, then 3, 2, and 1 in the same manner.
This resisted ab rollout variation, set up at a 45-degree angle to the band, trains anti-extension, anti-rotation, and anti-lateral flexion.
Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.
Sled drags are great for quads, but you can also use them to get in some bonus back work by pulling your elbows down and back.
Looks easy, but it's surprisingly challenging, easy on the wrists, and a great biceps builder.
If you can't do your bodyweight for 6-8 reps, then it's time to bring up your single-leg strength.
Looks odd, but it's brutal on the quads due to the constant tension, even at the top of the rep.
This three-part mechanical drop will have your lats, upper back, and arms begging for mercy.
Turn this lift into a quad builder with a closer stance. Keep the hips down and chest up to keep the stress on the legs and off the back.
With this Romanian deadlift variation, you don't reset the bar every rep. Lighten the weight a bit and shoot for constant tension.
Here's a challenging dip variation that makes you work harder on each rep, plus it feels good on banged-up shoulders.
The neutral handle angle makes the trap bar perfect for pressing. Try it dead-stop style: reset every rep from the pins.
Work on your core stability and hip mobility in one movement.
This low hip position deadlift is more for the quads. Try a semi-sumo stance – chest up, weight on heels – and pull from a deficit. Start light!
Build your quads and improve your standard deadlift with this variation.
Start with 5 reps then do a 5 second iso-hold at the bottom. Do the same thing with 4 reps (4 second hold), and on down to 1 rep.
Build strength by using holds on dips. If you can last longer than 45 seconds, add weight.
The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.
For this mechanical drop set, you go from the hardest to easiest movement to match your fatigue level: wide flyes, bent-arm flyes, push-ups.
Try this bodyweight exercise for glutes and hams. Keep the hips up throughout the whole set. Walk your legs out at an angle, like a V.
Train your core anywhere with this exercise. Add a weight vest to make it tougher. Do it from your knees if it's too difficult.
This lift is a teaching tool. It helps you find the sweet spot for bar placement on regular front squats, and it teaches you to keep the elbows high.
Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.
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.
Add some weight and rest-pause style reps to your inverted rows to make this so-called sissy exercise into a real back builder.