One station, three exercises. Give this a shot for bigger biceps, triceps, and delts.
Add a suspension trainer attachment to the cable machine to hit your back and rear delts in a new way.
Hold the bottom, stretched position for 5 seconds and the top, peak contraction for 3 seconds for optimal calf growth.
For greater range of motion in the contracted position, try a cambered bar.
Hit your abs, triceps, and chest. All you need is a medicine ball.
This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.
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.
This three-part mechanical drop will have your lats, upper back, and arms begging for mercy.
Ramp up the floor press with chains, which overload the top portion of the movement that hits the triceps. NFL athletes Larry Pinkard and Adrian Hubbard demonstrate here.
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.
Do 4 sets of 15 reps. On the first 10 reps of a set, do normal curls. On the last 5 reps of each set, switch to hammer curls.
With this Romanian deadlift variation, you don't reset the bar every rep. Lighten the weight a bit and shoot for constant tension.
To get the most growth in your quads when using the hack squat, don't lock out at the top.
The rack pull is an awesome lift. Try it using a trap bar and constant tension, as shown here, along with heavier, dead-stop reps.
Tension builds muscle. Stop your reps just short of lockout if your main goal is hypertrophy. It's a good finisher after your full ROM sets.
Some lifters have great mobility, but low control when it comes to squats. Here's what they need to know.
Here's a simple way to find your best stance for heavy pulls.
Most lifters' warm-up sets look very different than their working sets. That's a problem. Here's why.
The dead bug is a popular and surprisingly tough core exercise. Once you master it, ramp it up with this variation.
Lifters often suffer from tight hip flexors. And most of them are stretching them wrong. Here’s the right way.
A corrective complex is where you find a restricted muscle, roll it, mobilize it, and then activate its antagonist. Here's one for your tight back.
Sequence these corrective drills in this order and you'll get better results from each. Try it before your next lower body workout.
Sequence these corrective drills in this order before your next chest day and get a better workout.
Sequence these drills in this order before your next leg day and you'll have a better workout.
Boost your lower body mobility with this weighted drill.