When you do rows with a supinated grip, there's a greater overload stimulus on the biceps and you turn regular barbell rows into an arm AND back-builder.
Here's how to take this old school upper-body builder and make it work even better.
This is one of the best overall torso and core builders. Here's how to do it.
This odd-looking exercise adds width to the shoulders. Here's how to do it.
How do male gymnasts build such big biceps? Part of it involves their use of intense isometrics. Try this, no tights required.
An untrained back is an injury-prone back. Here's an exercise powerlifters use to bulletproof their lower backs.
The one-arm dumbbell bench press not only hits your chest, it helps you build core anti-rotation strength.
In the deadlift, if you can break the bar off the floor but struggle mid-shin, the problem is likely weak quads. Here's one way to fix it.
Recruit more muscle fibers with this mechanical drop set: triceps extension to forehead, triceps pullover and extension, then close-grip press.
Finish off your shoulder workout with this effective (but painful) exercise technique.
Stimulate more muscle growth with this dead-start exercise.
The secret to a good rollout is lat tension. Here's what most people do wrong and how to fix it.
The rear-leg elevated split squat isn't actually used by Bulgarian weightlifters, but hey, it's still a great exercise.
Try this brutal leg training technique that painfully blends unilateral training, drop sets, and isometric holds.
If you can't do your bodyweight for 6-8 reps, then it's time to bring up your single-leg strength.
Rotational core exercise. You need them. Try one of these.
Looks odd, but it's brutal on the quads due to the constant tension, even at the top of the rep.
If you can hold a plank for longer than 10 seconds, you've outgrown the exercise. Progress it with this resisted variation.
Strengthen horizontal shoulder abduction with this move.
Build that back. Hold the first rep for 10 seconds, then knock out 8-10 reps.
Here's a great rowing variation to use if barbell rows are too tricky for your cranky lower back.
People do this exercise with a dumbbell, but you'll get better results with an angled low cable.
Attach a two-inch pipe to some webbing and a cable machine to really build your grip and forearms. The resistance increases as you roll.
Hit your lats throughout the range of motion with this untraditional drop set.
Want bigger forearms? Try this continuous tension superset for four sets.