Looks odd, but it's brutal on the quads due to the constant tension, even at the top of the rep.
Think of this as a T-bar row, but for your legs. It will smoke your quads.
Also called the cross-body hammer curl, this neutral-grip exercise will hammer the brachialis, the muscle beneath the biceps, adding more size to your arms.
Nail every fiber of your chest with one exercise. Just change the angle once you fatigue in one position and extend the TUT.
Build your rear delts and upper back by flipping your grip on reverse flyes (bentover lateral raises). Here's how.
Hit those neglected lateral delts with this press variation. Note the change in hand position as you lift. Pause at the top for the best results.
Good at chin-ups? Nice. Now try this. Keep your body straight and touch your sternum to the bar.
Light up your traps and delts with this simplified variation of the barbell snatch.
Strengthen your posterior chain and improve shoulder mobility with this unique exercise.
Prepare your shoulders for heavy lifting with this tri-set.
The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.
This is the supported variation of the Meadows row. Very effective and more back friendly.
Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.
With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.
Keep tension on the abs at all times. If the ball moves, your abs aren't doing as much work.
Run better, squat better, and feel better with these 6 drills to open up your hips.
Finish off your lats with 3 sets of 3-5 reps. Lower slowly and under control to trigger growth-inducing muscle damage.
Get more lat recruitment from chin-ups and pull-ups with these cues: 1. Chest to bar. 2. Squeeze a tennis ball between your shoulder blades.
This is the bodyweight version of the face pull. Great for posture, upper back size, and shoulder health.
This pump-and-stretch superset is great for hamstring hypertrophy. As a bonus, it's also very back friendly.
If you can't feel your lats, or your biceps take over, during pulldowns or pull-ups, do this drill first.
Increase mobility at the thoracic spine with these corrective drills.
To bench a lot of weight, you need full-body tension. This exercise helps you build it. Work toward getting 5 reps with 100 pounds.
Prime the central nervous system and hone your rotational power-skill.
Add these anti-rotational exercises to your core training plan.