This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.
Make the spider curl even better: push the dumbbells together for a harder contraction. Once fatigued, move the elbows back to extend the set.
This a great alternative exercise if deadlifts are too hard on your back. Lean forward and keep the weight on your toes to hit the glutes harder.
Adding a band to your dips not only increases the tension at the top, it'll also naturally bend you forward for better pec stimulation.
Before you add more reps or more weight to your dips, first try tempo manipulation. Here's how.
Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.
Initiate the pull from the floor with the hams. A common mistake is starting too fast off the floor. The feet leave the floor to re-adjust stance width.
Can you pass this test? If you can't, make sure you're foam rolling and stretching your lats regularly.
Keep your shoulders healthy, stable, and strong with this unique accessory exercise.
Tried every shoulder exercise? Probably not this one, which is also great for functional core strength.
Want a really strong core? Add this tough ab exercise to your program.
Add a slow negative to this classic strength and power movement and you'll get a great full-body exercises for athletes.
Yeah, burpees don't suck enough, let's make them tougher! Seriously, this will get you in fighting shape fast.
This elbow-friendly exercise will blast your triceps like nothing else. It's like a hybrid between a pullover and an extension.
Dumbbells beat a barbell for this exercise. You'll get better triceps engagement and a better stretch, which triggers more muscle growth.
Start with 7 full reps, then do 7 top-half partials where you only come part of the way down. Finish with 7 bottom-half partials.
Begin with 7 full reps, then do 7 bottom-half partials, and finally 7 top-half partials.
Start with full reps, then do top-half partials, and finish with bottom-half partials. Your lats will hate you, but you'll love the results.
The pullover is a classic chest exercise, and it hits the lats too. Add a band to increase tension throughout the entire movement.
If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.
This delt builder involves a seated plate raise, lateral raise, and modified clean and press. Do 8-12 reps per exercise without rest between movements.
One way to make an exercise more challenging is to increase the range of motion. Here's an example.
You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.
With this variation, the trap bar allows you to keep your hands more in line with your body, reducing shear on the spine.
Here's a quick overview that'll help you work your way up to a full muscle-up.