Hit your lats throughout the range of motion with this untraditional drop set.
Not feeling your rear delts with bent-over lateral raises? Do these higher-rep swings to finish off shoulder day.
Yes, do your regular pull-ups. But finish off with an assisted machine to get more reps and build volume.
Here's a smart way to deadlift that gives you more control, protects the lower back, and help you hit that next PR.
We jokingly asked Coach Carter about baldness and beards. And the big guy actually dropped some science on us.
Build your glutes with this Romanian deadlift variation.
Finish off your heavy shoulder work with this pumptastic exercise.
A slight incline allows you to press at a shoulder-friendly angle.
Here's a great rowing variation to use if barbell rows are too tricky for your cranky lower back.
A good variation to use if you're already hitting the lower back hard on barbell lifts and want to take a break from traditional rows.
Bring up your rear delts anywhere with a band. Do 4-5 sets of at least 20 reps.
This combo of shrugs and mini-rows will really build middle and upper traps, as well as the rhomboids.
Great exercise for the mid-back and traps. The machine allows you to get a harder upper-back contraction.
Healthy shoulders, rear delt work, and trap activation. Hard to beat this accessory exercise.
Use light weights and try this for overall shoulder health. You'll get some lower trap work too.
American (overhead) kettlebell swings aren't for everyone, but is there ever a place for them? Well, yes and no.
Combine rope pushdowns, overhead extensions, and dips into one giant set for guaranteed gains. Do 4 sets, 12 reps for each exercise in the giant set.
This not only works the upper and lower traps, but also trains elevation of the scapula.
To enhance your mind-muscle connection, try this. Be sure to roll your knuckles back towards your body and hold for a 2-3 count for 3-4 sets.
In this triceps extension variation, lower to your nose for 10 reps, then to your forehead for 10 reps, then behind your head for 10 reps.
Perform back to back: 12 cross-body cable extensions, 12 dips, 12 seated dumbbell French presses. Then repeat.
Here's a better, more back-friendly way to perform the dreaded burpee.
If achy knees are holding you back, throw this split squat into the mix on leg day.
Add this RDL variation to your leg day... especially if you have cranky knees.
Barbell and T-bar rows are great, but if you're also deadlifting and squatting, they can overwork the low back. Try this to give it a break.