Is it really a bad exercise? That depends on your posture and your overall training history.
In one study, partial range of motion skull crushers triggered almost twice the muscle growth as full range of motion.
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.
This push-back variation focuses more on your delts than your chest.
Test your upper-body strength in a new way and develop control and stability. Work up to doing at least 5 solid reps per side.
Master tension and build anti-rotation strength. Work up to 50 percent of bodyweight for 5-10 reps per side.
This is a hybrid between deadlifts and the traditional Olympic clean pull.
Suspension dips are easier on your shoulders. As a bonus, you'll get a better pec contraction compared to bar dips.
If squats are causing you pain right now, you can still train your legs. This exercise will load the spine less and still blow up your legs.
Build your legs and challenge your anterior core strength and stability with this move.
Combine lat isolation, a long range of motion, and a good stretch and you get this great row variation.
Without moving your hips back and forth, get a good stretch in the lats, then pull the bar into the lower abs.
This exercise hits both the long and short heads of the biceps, which most biceps exercises can't do.
Bring up your rear delts, rhomboids, and external rotators with this movement.
Go light, be meticulous with your form, and focus on contracting all the small muscles working in your upper back and shoulders.
Pittsburg Pirates outfielder, Austin Meadows, demonstrates this variation of the rope row. Note the hand rotation for more activation of the lats and upper back.
Add a suspension trainer attachment to the cable machine to hit your back and rear delts in a new way.
This simple drill takes care of a few different mobility issues.
The open grip and wrist position here allows for better pec isolation.
An inflexible T-spine can lead to a host of problems. Get it moving right with this drill. Note the different arm positions.
Tension builds muscle. Stop your reps just short of lockout if your main goal is hypertrophy. It's a good finisher after your full ROM sets.
Also called the reverse inverted row, this odd-looking exercise boosts your bench press by teaching lat and upper back activation.
Go through a full range of motion, then a quarter of the range of motion. That's one rep.
Do an isometric hold every third rep or so to produce greater muscle activation and stimulate size gains.
Overall athleticism is a combo of movement quality, coordination, strength, and speed.