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The-dumbbell-hamstring-curl?1492627569

Tip: The Dumbbell Hamstring Curl

Looks easy, but because of the leverage point and the fact that your toes are pointed, it's a tough and effective hamstring builder.

The-dumbbell-hip-thrust

Tip: The Dumbbell Hip Thrust

Most people do hip thrusts for glute strength, but they can also be used as a high-rep finisher. Bonus: It's a quick setup with a dumbbell.

The_dumbbell_rdl

Tip: The Dumbbell RDL

Dumbbell Romanian deadlifts allow for more range of motion than the barbell variation. Great exercise for the glutes, hams, and low back.

The-dumbbell-row-and-shoulder-health

Tip: The Dumbbell Row and Shoulder Health

The one-arm row is one of the most butchered exercises. Here's how to do it effectively. As a bonus, it'll improve your shoulder health.

The-dumbbell-split-snatch

Tip: The Dumbbell Split Snatch

Build explosive power and test your athleticism with this Olympic lift variation you can do just about anywhere.

The-eccentric-front-levers

Tip: The Eccentric Front Lever

Finish off your lats with 3 sets of 3-5 reps. Lower slowly and under control to trigger growth-inducing muscle damage.

The-face-pull-apart

Tip: The Face Pull-Apart

Improve shoulder health and posture with this face pull variation that uses accommodating resistance. Pull the band apart at the end ROM.

The-fighter's-lunge

Tip: The Fighter's Lunge

Step back with one leg. As you come back up, lift the dumbbell with the thigh: flex your hip and raise your knee just above a 90-degree angle with the floor.

The_fingertip_ledge_pull-up

Tip: The Fingertip Ledge Pull-Up

Also called mountain climber pull-ups, these are great for grip and forearm strength.

The-foam-roller-chest-press

Tip: The Foam Roller Chest Press

Using a foam roller can teach good lifting mechanics on a variety of movements, particularly chest presses. Try this.

The-frog-jump

Tip: The Frog Jump

Part of Neural Charge Training, the frog jump involves the glutes and hamstrings, whereas a vertical jump is more pure quads.

The-frog-pump

Tip: The Frog Pump

This glute bridge variation activates the glutes like nothing else. Great for warming up for hip thrusts or used as a finisher.

The-front-raise-complex-for-big-delts

Tip: The Front Raise Complex for Big Delts

For complete shoulder development, don't forget the anterior delts. This complex with light them up.

The-front-squat-_-deadlift-challenge

Tip: The Front Squat & Deadlift Challenge

Want to get in your cardio? Skip the treadmill and get in the squat rack instead.

The-glute-ham-raise

Tip: The Glute-Ham Raise

Lucky enough to have a glute-ham raise machine around? Awesome. Now use it correctly. Here's how.

The-guillotine-press

Tip: The Guillotine Press

For chest development, do a light bench press to the neck. A good scheme is 6 sets of 6 reps with 20-second rest periods.

The-hack-squat-drop-set

Tip: The Hack Squat Drop Set

Building legs isn't just about going heavy, but also increasing the time under tension. Drop sets allow you to go heavy for longer sets. Here's how it's done.

The-hammer-strength-romanian-deadlift

Tip: The Hammer Strength Romanian Deadlift

RDLs are great, but if you're after stronger glutes and hams, this Hammer Strength hack is even better.

The-hang-snatch

Tip: The Hang Snatch

The hang snatch is one of the best explosive power movements. Here's a quick breakdown.

The-hardstyle-side-plank

Tip: The Hardstyle Side Plank

Get better at bracing, get better at lifting. Think of this as the RKC version of the side plank.

The-head-off-bench-press

Tip: The Head-Off Bench Press

This may look weird, but it improves your bench press mechanics, shoulder health, and chest growth.

The-head-off-chest-press

Tip: The Head-Off Chest Press

Build more strength and hit your pecs harder with this simple but challenging adjustment.

The-heavy-seated-face-pull

Tip: The Heavy, Seated Face Pull

For heavier face pulls, do them seated from a stable position to really build your upper back. Shoot for 6-10 reps.

The-hollow-rock-and-hollow-hold

Tip: The Hollow Rock and Hollow Hold

Steal this challenging core movement from the world of gymnastics. Here are a few ways to do it.

The-hyght-flye-for-pecs

Tip: The Hyght Flye for Pecs

This chest exercise will challenge your pecs in a whole new way. And that means more muscle growth.