Arms
Band Wrist Curl: Strengthen Your Forearms Effectively!
Band wrist curls are an exercise variation of a popular technique used for decades to beef up the inner forearm. Responsible for bending the wrist toward…
Exercise Guides: Form, Muscles Worked and Variations
Step-by-step guides to 979 exercises. Each one covers setup, form cues, the muscles worked, common mistakes and variations. Pick a body area, start with the guides lifters use most, or find a swap for a movement you can't do.
979exercise guides
8body areas
Exercise guides: page 13
Guides added or rewritten most recently.
Legs and Glutes
Strengthen Your Lower Body: Master the Horse Stance Exercise
Do you want to develop unbreakable lower body endurance or improve your hip mobility and knee stability? Look no further than the horse stance. Interestingly, almost…
Arms
Band Reverse Wrist Curl: Strengthen Your Wrist Extensors Today!
Unless you have the Popeye gene (Sadly most of us don’t), you probably need to train your forearms (Oh the tragedy). For many, the forearm muscles,…
Shoulders
Band Shrugs: Strengthen Your Traps and Upper Back Muscles
Band shrugs are an alternative exercise variation targeting the trapezius muscles utilizing elastic rubber bands that when stretched, create increasingly more resistance. Your trapezius or trap…
Legs and Glutes
Master the Band Squat: Strengthen Your Lower Body Effectively
Squats are such a fundamental part of movement that there really are no other alternatives. It’s something we do every day even when we’re not training,…
Legs and Glutes
Band Calf Raise: Strengthen Your Gastrocnemius and Soleus
Unless you found the line handing out plump, aesthetic calves (A lot of us weren’t so lucky), then you’ve probably been called chicken legs by someone…
Legs and Glutes
Unlock Strength: Master the Bench Squat for Total Leg Power
The squat is the king of lower body exercises. However, the barbell back squat has a steep learning curve, and you might need weeks of practice…
Arms
Band Concentration Curl: Sculpt Your Biceps for Maximum Gain
For reasons that need no explanation, home workouts are looking more attractive than ever. But not everyone can afford a home gym setup or several pairs…
Legs and Glutes
Standing Single Leg Curls: Target Hamstrings & Glutes Effectively
Located on the backside of the thigh, the hamstrings play a pivotal role in athletics, complementing other muscle groups like the quadriceps, glutes, and calves. Beyond…
Legs and Glutes
Single Leg Bridge: Strengthen Glutes, Core & Hamstrings
Similar to planks, single leg glute bridges are an isometric core and glute focused exercise that challenges total body stability, core and glutes strength, and mental…
Shoulders
Master the Band Front Raise for Stronger Shoulders & Chest
The band front raise is an accessory shoulder exercise that targets the front-facing head of your tri-muscle deltoids just above the biceps. Every time you go…
Shoulders
Band Shoulder Press: Build Strong Deltoids & Triceps Today!
While we don’t foresee gyms or weight training being fazed out ever, the fact is, with the lasting impacts of covid on our daily habits, more…
Legs and Glutes
Weighted Plank: Strengthen Core & Sculpt Your Body Effectively
Lots of exercises are labeled as “the best,” but such accolades are purely subjective. Squats are often described as the king of exercises and the best…
Back
12 Best Dumbbell Trap Exercises For Building a Bigger Back & Shoulders
The trapezius muscle, or traps, is the second biggest back muscle group after the lats. These triangular-shaped muscles extend from the base of the skull to…
Arms
Master the Band Assisted Pull-Up: Strengthen Your Back & Arms
Whether it’s a first backflip, slam-dunk, or the high coming off your first full pull-up, few things can compare to the limitless confidence gained from such…
Core
Planche Push-Ups: Master Your Strength, Build Powerful Muscles
Many exercisers skip doing push-ups as they feel they are too easy and do little to nothing for their strength or muscle gains. Most advanced lifters…
Yoga
Unlock Flexibility: Hands To Feet Pose for Total Body Strength
“Can you touch your toes?”… an age old question and popular benchmark for assessing basic flexibility. Instantly exposing tight hamstrings, and poor mobility from the waist…
Legs and Glutes
Adductor Stretch: Target Your Inner Thigh Muscles Effectively
The adductor stretch is a simple floor exercise for the inner thigh muscles that draw the legs toward the body’s midline. While a lengthening activity rather…
Yoga
Crescent Moon Anjaneyasana: Strengthen Your Hips and Core
A statuesque-like pose resembling that of Warrior I (But without the mythical backstory and a little more detailed), crescent moon pose is a half-kneeling, low lunge…