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Smith-machine-bent-over-row

Tip: Smith Machine Dead-Stop Barbell Row

This Smith machine has its uses, like with this dead-stop drop set for back.

Cambered-bar-row

Tip: Cambered Bar Row

For greater range of motion in the contracted position, try a cambered bar.

Cable_superset_for_forearms

Tip: Cable Superset for Forearms

Want bigger forearms? Try this continuous tension superset for four sets.

The_rack_deadlift

Tip: The Rack Deadlift

Use this lift to train your deadlift lockout and build your back and traps.

Seated_cable_row__shoulder_position

Tip: Seated Cable Row, Shoulder Position

The best cue is to keep your shoulder blades back and down. The first few reps show the incorrect position. In the last few reps, the shoulder are back and down.

The_zercher_squat_and_box_squat

Tip: The Zercher Squat and Box Squat

Build your legs, strengthen your core and upper back, and improve mental toughness with this squat variation.

Deep_squat_landmine

Tip: Deep Squat Landmine

Work on your core stability and hip mobility in one movement.

Floor_pressing_101

Tip: Floor Pressing 101

Use this accessory exercise if you're having trouble locking out your standard bench press.

3_exercise_shoulder_circuit

Tip: 3 Exercise Shoulder Circuit

Perform 3 sets x 10-15 reps each of front raise, lateral raise, and bentover rear lateral raise. No rest between exercises.

Plank-walk-sled-drags

Tip: Plank Walk Sled Drags

Using a pair of sliders, first try a walking plank. To progress, drag a weight plate with your feet. Feeling like a badass? Attach a weighted sled.

The-block-pull

Tip: The Block Pull

Use this supplemental lift to strengthen your deadlift if you always miss from the floor. Pull off 3-4 inch blocks.

Push-up-fallouts

Tip: Push-Up Fallouts

Are you good at ab wheel rollouts? Then ramp up your core work with this exercise.

Chops-lifts-and-pallof-presses

Tip: Cable Chop, Cable Lift, and Pallof Press Tutorial

Rotational core exercise. You need them. Try one of these.

Sliding-push-up-reach

Tip: Sliding Push-Up Reach

Nail your abs and strengthen your core with this unique exercise.

The-single-arm-reverse-crossover

Tip: The Single-Arm Reverse Crossover

This movement looks like a rear delt exercise, and it is. But it's also a powerful anti-rotation core exercise.

Hand-walkouts

Tip: Hand Walkouts

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.

Neutral-grip-single-arm-dumbbell-bench-press

Tip: Neutral Grip Single-Arm Dumbbell Bench Press

If you can bench press two 90 pound dumbbells, you should be able to single-arm bench press a 90 pound dumbbell. If not, your core is too weak.

The-single-arm-crossover

Tip: The Single-Arm Crossover

This is a double duty exercise. First it strengthens your core. Then, when your core is stronger, it's a great unilateral chest exercise.

Pistol-squat-with-straps

Tip: Pistol Squat with Suspension Straps

Trying to hit a full pistol squat but having trouble? Use this regression, then progress by using the straps as little as possible.

The-duck-lunge

Tip: The Duck Lunge

Finish off leg day with this quad-focused exercise. Stay in the crouched position and shoot for 15 reps per leg.

Pistol-squat-to-box

Tip: Pistol Squat to Box

The pistol squat requires mobility, strength, and balance. If you're not there yet, try the box squat version. Progress by using a lower box.

Pistol-squat-from-the-bottom-up

Tip: Pistol Squat From the Bottom Up

Ramp up the difficulty of the pistol squat with this variation.

Continuous-tension-hack-squat

Tip: Continuous Tension Hack Squat

To get the most growth in your quads when using the hack squat, don't lock out at the top.

The_fingertip_ledge_pull-up

Tip: The Fingertip Ledge Pull-Up

Also called mountain climber pull-ups, these are great for grip and forearm strength.

Altitude-landings-to-improve-squatting-mechanics

Tip: Altitude Landings to Improve Squatting Mechanics

With the squat, you want to break from the knees and hips at the same time. This plyo drill can teach the correct movement pattern and fix bad patterns.