Toss this conditioning finisher in at the end of your next upper-body workout to burn some extra fat. Do 4 sets of 12 reps.
The unilateral barbell hip thrust is more lower back friendly due to the lighter load, but still a tough challenge and a great glute builder.
Lower under control, keep the torso upright, and only lightly touch the knee to the floor. Weight vest and chains optional, but definitely cool looking.
To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.
The rear-leg elevated split squat isn't actually used by Bulgarian weightlifters, but hey, it's still a great exercise.
A safer, smarter way to stretch the pecs.
For bigger quads, the reverse static lunge beats the forward version.
Reduce intramuscular scar tissue at this critical spot to avoid future injuries and dysfunction. Here's how.
Learn to brace, no over-arch, with these form cues.
For a more effective concentration curl, use an incline bench and forcefully squeeze the dumbbells together. Contract extra hard at the top.
Grab a partner and give this growth-inducing triceps exercise a shot.
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.
Combining two of the silliest things in the gym – the Smith machine and the BOSU ball – actually makes for a fantastic ab exercise. Try it.
Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.
Hold one side isometrically in the contracted position at the bottom while the other side is moving. Add bands to really ramp it up.
Master the technique to get the most out of this butt-kicking machine. Here's what you need to know.
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.