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Negative-rep-neutral-grip-chin-up

Tip: Negative Rep Neutral Grip Pull-Up

Struggling with pull-ups? Do negative-only reps using a neutral grip. Once you can do a single, 30-second eccentric, you'll be able to do one good pull-up.

Seated-cable-face-pull

Tip: The Seated Cable Face Pull

Nail your rear delts with this face pull variation. If rear delts are a weak point, start your workouts with several sets of 12-15 reps.

Glute-ham-raise

Tip: Glute Ham Raise Machine

Not using the GHR in your gym? You're missing out. It's a great knee-friendly, hip dominant movement.

Rope-pullover

Tip: The Rope Pullover

Here's a great lat exercise that simulates the classic Nautilus pullover machine favored by golden-era bodybuilders.

Chest-supported-row-machine

Tip: Chest-Supported Row Machine

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.

Single-leg-romanian-deadlift

Tip: Dumbbell Single-Leg Romanian Deadlift

Add this RDL variation to your leg day... especially if you have cranky knees.

Rear-foot-elevated-split-squat

Tip: Elevated Rear-Foot Split Squat

If achy knees are holding you back, throw this split squat into the mix on leg day.

Gorilla-burpee

Tip: The Gorilla Burpee

Here's a better, more back-friendly way to perform the dreaded burpee.

Triceps-giant-set

Tip: Triceps Giant Set

Perform back to back: 12 cross-body cable extensions, 12 dips, 12 seated dumbbell French presses. Then repeat.

Tricep-30s

Tip: Tricep 30's

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.

Reverse-grip-pushdown

Tip: Reverse-Grip Pushdown

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.

Overhead-shrug

Tip: The Overhead Shrug

This not only works the upper and lower traps, but also trains elevation of the scapula.

A_giant_set_for_giant_triceps

Tip: A Giant Set for Giant Triceps

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.

Are_overhead_kettlebell_swings_worth_it

Tip: Are Overhead Kettlebell Swings Worth It?

American (overhead) kettlebell swings aren't for everyone, but is there ever a place for them? Well, yes and no.

Lying-dumbbell-cuban-press

Tip: Lying Cuban Press

Use light weights and try this for overall shoulder health. You'll get some lower trap work too.

Face_pulls_to_forehead

Tip: Face Pulls to Forehead

Healthy shoulders, rear delt work, and trap activation. Hard to beat this accessory exercise.

70-degree-smith-machine-row

Tip: 70-Degree Smith Machine Row

Great exercise for the mid-back and traps. The machine allows you to get a harder upper-back contraction.

Rogue-shrug

Tip: The Rogue Shrug

This combo of shrugs and mini-rows will really build middle and upper traps, as well as the rhomboids.

Band-pull-apart

Tip: Band Pull-Apart

Bring up your rear delts anywhere with a band. Do 4-5 sets of at least 20 reps.

Standing-cable-row-with-stretch

Tip: Standing Cable Row with Stretch

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.

Standing-cable-rows-with-ab-straps

Tip: Cable Rows with Ab Straps

Here's a great rowing variation to use if barbell rows are too tricky for your cranky lower back.

The_80-degree_seated_overhead_press

Tip: The 80-Degree Seated Overhead Press

A slight incline allows you to press at a shoulder-friendly angle.

Delt-sweeps

Tip: Delt Sweeps

Finish off your heavy shoulder work with this pumptastic exercise.

The-bottoms-up-rdl

Tip: The Bottoms-Up RDL

Build your glutes with this Romanian deadlift variation.

Beards__baldness__and_sexiness

Tip: Beards, Baldness, and Sexiness

We jokingly asked Coach Carter about baldness and beards. And the big guy actually dropped some science on us.