Start your biceps work with hammer curls, then a preacher curl variation like the one here. For safety, finish with heavy barbell curls when you're biceps are fully pumped.
Nail the brachialis muscle between the biceps and triceps for bigger, wider arms. This cross-body variation of the hammer curl is my favorite.
Build your lats with this unilateral pulldown variation. You'll get a growth-inducing stretch at the top and a hard contraction at the bottom.
The goblet squat has gained popularity in recent years. Let's make sure everyone is doing it right.
Sumo? Conventional? Nah, it's somewhere in between. Here's how to do it.
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!
Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.
Negatives help you build muscle. Try this technique for chest training.
Here's a tougher-than-it-looks ways to ramp up your chest training, boost TUT for growth, and improve motor unit recruitment.
And a few sets of these to the end of your chest workout as an athletic finisher.
Doing this glute-builder in a rack acts as a depth gauge, much like box squats. It keeps your form in check and it makes it easy load and unload plates.
A few sets of these after your warm-up and before doing your main chest exercises fires up the CNS and improves muscle fiber recruitment.
This is a great bang for your buck exercise to work your upper back and grip at the same time.
Nail your upper lats and get a huge pump with this finisher exercise.
Strengthen your grip by doing your pull-ups or chin-ups with a thick grip attachment or a couple of towels.
To keep your shoulders healthy, always use a shoulder-width grip or slightly narrower on this great core exercise.
Build more overhead strength using this concentric-based movement.
Build strength and power by starting your bench press from a dead-start position. Here's how.
Improve your rate of force development with this variation of the jerk.
This classic strength training method has you starting the lift from the bottom with the concentric portion of the movement.
Dumbbell Romanian deadlifts allow for more range of motion than the barbell variation. Great exercise for the glutes, hams, and low back.
Once you master the muscle-up, progress by adding weight just as you would a pull-up.
For complete development, don't forget the front of the calves.
This drill teaches you to set your shoulders correctly so you can get the most out of your lat exercises.
The most common push-up mistake is letting the hips sag. Here's a simple cue to fix that problem instantly.