Nail the brachialis muscle between the biceps and triceps for bigger, wider arms. This cross-body variation of the hammer curl is my favorite.
If you can plank for more than 30 seconds, you need a more advanced variation. Try this.
An athlete needs to develop power in every direction. This exercise develops side-to-side explosive power.
Crossover sled pulls add a lateral force production tool to your sled training toolbox.
Do this move to keep your shoulders strong and healthy.
The lowering phase of the curl is where a lot of the muscle damage, and thus growth, is created. Don't just drop the bar.
With this variation, you come to a complete stop at the bottom of each rep.
Here's a challenging dip variation that makes you work harder on each rep, plus it feels good on banged-up shoulders.
The neutral handle angle makes the trap bar perfect for pressing. Try it dead-stop style: reset every rep from the pins.
Unless you're in a powerlifting competition, deadlifting from the floor may not be right for you. Here's what you need to know.
Just before liftoff, take the slack out by pulling the chest up and pulling the bar against the weights. Listen for the clink.
This old-school move has been all but forgotten. Too bad, it's one of the best split squat or lunge variations. Here's how to do it.
Star complexes build strength and muscle like nothing else. Here's how to do them.
Sub-maximal explosive deadlifts for sets of 3-5 reps are sure to boost your conventional deadlift PR.
Use kettlebells and a decline bench for your pullovers to increase tension and range of motion.
Work on your core stability and hip mobility in one movement.
Get stronger from the floor. This exercise combines deficit deadlifts (standing on a plate or platform) with farmers walk handles for a new stimulus.
This low hip position deadlift is more for the quads. Try a semi-sumo stance – chest up, weight on heels – and pull from a deficit. Start light!
Build your quads and improve your standard deadlift with this variation.
Finish off your heavy shoulder work with this pumptastic exercise.
Occluded extensions alternated with heels-elevated goblet squats for 3 rounds. Remove the wraps and rest 3 minutes. Repeat 2-3 times.
Here's a plyometric exercise designed to boost your bench press.
This is a great chest-building exercise, but also a good test of stability and strength... if you do them right. Here's how.
Start with 5 reps then do a 5 second iso-hold at the bottom. Do the same thing with 4 reps (4 second hold), and on down to 1 rep.
Build strength by using holds on dips. If you can last longer than 45 seconds, add weight.