Supplement your barbell and dumbbell rows with this great back training variation that also hits the core and even the glutes.
This triceps exercise is popular in powerlifting circles. Make it even better by using a safety squat bar which acts as a form guide.
If you like pressing and pulling more than jogging on a treadmill, give this a shot.
Boost your pressing frequency with this. With no eccentric component, the nervous system is spared. Great for off days or deloads.
Get the best pump of your life and trigger new muscle growth with the extended set method.
Dial in your hip hinge to master deadlifts, kettlebell swings, pull-throughs and more. Here's how.
The variation of the one-arm row allows you to add rotation and it tweaks the weight distribution for a new stimulus.
Struggle with pull-ups? Don't use a band for assistance. These two methods are better.
This quick warm-up will you get you ready for just about any type of upper body training.
Try this ab-focused tri-set: stability-ball arch, straight-arm rollout and pike/push-up combo. Great for a crowded gym.
Combine the lateral straight-arm pulldown, the triceps extension, and the high-to-low chop into one set.
Combine the face pull, triceps extension and straight-arm pulldown into one set when you're pressed for time or looking for a new challenge. Here's how.
Use this weighted drill to open up your lats and improve overhead mobility and shoulder health.
Add these drills to your warm-up on leg day for smoother, safer squats and lunges.
Here's how to choose the right grip for your goal and the pros and cons of each.
Build your entire posterior chain – hams, glutes, and low back – with this advanced superset.
The compound exercise attacks a weak core, improves performance, and stimulates muscle growth. It also prevents injury and builds a rock-solid physique.
Perform these three exercises as one superset to really nail your glutes and hamstrings while strengthening your lower back.
Grab a stick and run through these quick drills to get your shoulders ready for heavy, safe lifting.
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.
This is a brutal triceps builder. Start with a 2-board close-grip press for 5 reps, then a 3-board for 5 reps, then a 5-board for max reps. The shortening ROM allows you to fatigue and keep going.
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.
Have a hard time building delts? Try this simple yet effective shoulder press using a band for accommodating resistance.
Add a band and use a slow, controlled, partial range of motion to keep tension on the abs.
Improve upper back rotation and posture with this simple drill. Do 10 reps per side twice a day.