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Rope-pullover

Tip: The Rope Pullover

Here's a great lat exercise that simulates the classic Nautilus pullover machine favored by golden-era bodybuilders.

Chest-supported-row-machine

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.

Triceps-giant-set

Tip: Triceps Giant Set

Perform back to back: 12 cross-body cable extensions, 12 dips, 12 seated dumbbell French presses. Then repeat.

Tricep-30s

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.

Reverse-grip-pushdown

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.

Overhead-shrug

Tip: The Overhead Shrug

This not only works the upper and lower traps, but also trains elevation of the scapula.

A_giant_set_for_giant_triceps

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.

Lying-dumbbell-cuban-press

Tip: Lying Cuban Press

Use light weights and try this for overall shoulder health. You'll get some lower trap work too.

Face_pulls_to_forehead

Tip: Face Pulls to Forehead

Healthy shoulders, rear delt work, and trap activation. Hard to beat this accessory exercise.

70-degree-smith-machine-row

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.

Rogue-shrug

Tip: The Rogue Shrug

This combo of shrugs and mini-rows will really build middle and upper traps, as well as the rhomboids.

Band-pull-apart

Tip: Band Pull-Apart

Bring up your rear delts anywhere with a band. Do 4-5 sets of at least 20 reps.

Standing-cable-row-with-stretch

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.

Standing-cable-rows-with-ab-straps

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.

Delt-sweeps

Tip: Delt Sweeps

Finish off your heavy shoulder work with this pumptastic exercise.

The-bottoms-up-rdl

Tip: The Bottoms-Up RDL

Build your glutes with this Romanian deadlift variation.

Beards__baldness__and_sexiness

Tip: Beards, Baldness, and Sexiness

We jokingly asked Coach Carter about baldness and beards. And the big guy actually dropped some science on us.

The_machine-assisted_pull-up

Tip: The Machine-Assisted Pull-Up

Yes, do your regular pull-ups. But finish off with an assisted machine to get more reps and build volume.

The-rear-delt-swings

Tip: The Rear Delt Swing

Not feeling your rear delts with bent-over lateral raises? Do these higher-rep swings to finish off shoulder day.

Calf_training_the_right_way

Tip: Calf Training – The Right Way

Hold the bottom, stretched position for 5 seconds and the top, peak contraction for 3 seconds for optimal calf growth.

The_two-up_one-down_calf_press

Tip: The Two-Up, One-Down Calf Press

Use the leg press for this one. Lift with both feet, hold the contraction for 3 seconds, and lower slowly with one foot.

Standing_calf_raise_rest-pause

Tip: Standing Calf Raise, Rest-Pause

Hit failure at 12-15 reps, rest only 20 seconds, then repeat for as many reps as possible.

Seated-dumbbell-calf-raise

Tip: Seated Dumbbell Calf Raise

If your gym doesn't have a seated calf machine, you probably don't work your soleus. Let's fix that.

Pullover-and-press

Tip: Pullover and Press

Blast your triceps with this elbow-friendly exercise.

Dip-with-chains

Tip: Dip with Chains

Set the chains up so that the majority of the chain weight comes off the floor for the top half of the dip, overloading the triceps.