Do 8 reps on the preacher, then go straight into alternating curls, progressively increasing the number of reps until you hit 4 reps each side.
The power pull using a hex bar with high handles is a great alternative to Olympic lifts for taller lifters who want to build explosiveness.
If foam rolling and stretching isn't improving your squat mobility, here's what to do instead.
Instead of continuing to press through shoulder pain, avoid the chronic stress by fixing your position.
A great back exercise, especially for athletes.
Stimulate new back growth by changing the angle. Use a Landmine device (or place a bar in a corner). Attach a band for a more intense peak contraction.
The biceps have two functions, to supinate and flex the arm. The single-arm barbell curl provides a brutal stimulus to both.
This RDL variation, using a barbell placed in a corner, really nails your glutes.
This technique uses a pause during the lowering portion of the rep. Great for strength development, technique improvement, and muscle growth.
Abs respond better to heavy weights because of their muscle fiber makeup. Here's one way to nail those fast-twitch fibers.
This is a true multi-functional exercise. It not only works the rear delts, but it nails the entire posterior chain from head to toe.
This targets the glutes, hamstrings, postural muscles and, of course, the rear delts.
Looks crazy, but when used as a supplement to your regular benching it can really promote healthy shoulders and boost your standard bench press.
If chest size if your goal, don't use the common spread-the-bar-apart cue. Instead, squeeze the bar in. Here's why.
If you can't do your bodyweight for 6-8 reps, then it's time to bring up your single-leg strength.
Single-leg trap bar exercises in the style of the Reeves deadlift (hands on plates, not bar) provides the perfect stimulus for crushing every muscle in the body.
Turn this lift into a quad builder with a closer stance. Keep the hips down and chest up to keep the stress on the legs and off the back.
Murder your legs with this variation. Do 1-2 sets of 8-10 reps at the end of leg day.
Build your quads and improve your standard deadlift with this variation.
A back exercise. A core strength exercise. A much-tougher-than-it-looks exercise. Try it!
Bad posture? Try this if you're chronically internally rotated at the shoulders. Good for rear delts and upper back too.
Aim to complete 50 reps in four minutes, breaking up the sets and rest periods as needed. Work up to using your bodyweight on the bar.
In this variation of the Tabata method, do 20 seconds of front squats, rest 10 seconds, and repeat 8 times. Good luck!
Do as many good reps as you can in the 4-6 rep range. Your goal will then be to double that number of reps. To do that you take short rest periods (15 seconds).
This exercise will boost your front squat strength and improve your form. If you can hold for more than 30 seconds with 135 pounds, you're awesome.