To keep your shoulders healthy, always use a shoulder-width grip or slightly narrower on this great core exercise.
Strengthen your grip by doing your pull-ups or chin-ups with a thick grip attachment or a couple of towels.
Nail your upper lats and get a huge pump with this finisher exercise.
This is a great bang for your buck exercise to work your upper back and grip at the same time.
A few sets of these after your warm-up and before doing your main chest exercises fires up the CNS and improves muscle fiber recruitment.
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.
And a few sets of these to the end of your chest workout as an athletic finisher.
Here's a tougher-than-it-looks ways to ramp up your chest training, boost TUT for growth, and improve motor unit recruitment.
Negatives help you build muscle. Try this technique for chest training.
Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.
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!
Sumo? Conventional? Nah, it's somewhere in between. Here's how to do it.
The goblet squat has gained popularity in recent years. Let's make sure everyone is doing it right.
Build your lats with this unilateral pulldown variation. You'll get a growth-inducing stretch at the top and a hard contraction at the bottom.
Nail the brachialis muscle between the biceps and triceps for bigger, wider arms. This cross-body variation of the hammer curl is my favorite.
Start your biceps work with hammer curls, then a preacher curl variation like the one here. For safety, finish with heavy barbell curls when you're biceps are fully pumped.
Master the technique to get the most out of this butt-kicking machine. Here's what you need to know.
Hold one side isometrically in the contracted position at the bottom while the other side is moving. Add bands to really ramp it up.
Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.
Combining two of the silliest things in the gym – the Smith machine and the BOSU ball – actually makes for a fantastic ab exercise. Try it.
The lowering phase of the curl is where a lot of the muscle damage, and thus growth, is created. Don't just drop the bar.
Grab a partner and give this growth-inducing triceps exercise a shot.
For a more effective concentration curl, use an incline bench and forcefully squeeze the dumbbells together. Contract extra hard at the top.
Learn to brace, no over-arch, with these form cues.
Reduce intramuscular scar tissue at this critical spot to avoid future injuries and dysfunction. Here's how.