Core
Mastering Proper Plank Form for Total Core Engagement
In general, there are two ways to do any exercise – the right way and the wrong way. The right way is safe and effective and…
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 19
Guides added or rewritten most recently.
Back
Master the Reverse Grip Row for Stronger Back and Biceps
A thick, muscular back is truly a sight to behold. It doesn’t matter how pumped your pecs or how capped your delts are; if your back…
Back
Maximize Upper Body Strength: Weighted Pull-Ups & Chin-Ups
The ability to perform a pull-up and chin-up can make you feel empowered. Most of us remember our first pull-up. The thrill of completing your first…
Core
Hollow Body Plank: Engage Your Core and Build Strength
A form of isometric exercise, planks are one of the most popular core drills. Isometric exercises involve static muscle contraction without moving any joints. Like most…
Shoulders
Leaning Lateral Raise: Target Deltoids & Upper Back Muscles
While you can build massive shoulders with nothing but overhead presses, if you want to develop better muscle shape, you also need to include lateral raises…
Legs and Glutes
Frog Stretch: Unlock Flexibility for Hips and Thighs Today!
Many people have a hard time performing compound lower body exercises like the squat, lunge, and Romanian deadlift because of a lack of mobility and muscular…
Back
13 Best Dumbbell Pullover Alternatives
The dumbbell pullover is an old-school bodybuilding move that can develop your chest or your last, depending on how it’s done. Just how effective it is,…
Shoulders
Arm Circles: Strengthen Your Deltoids and Upper Body Muscles
Skipping warm-up is a common mistake among beginner and advanced lifters. Warm-up exercises help loosen your muscles and prime your joints, lowering the risk of injury…
Shoulders
Shoulder Press Machine: Target Deltoids & Triceps Effectively
Broad shoulders have been a symbol of strength and toughness since time immemorial. Wide shoulders can also help accentuate your V-taper by making your waist look…
Legs and Glutes
Frog Pumps: Boost Glutes and Legs for Maximum Strength
The glutes are the biggest and strongest muscle group in your body. They consist of three muscles — gluteus maximus, minimus, and medius. Collectively, they help…
Legs and Glutes
Jumping Pull-Ups: Boost Your Back and Arm Strength Fast!
It’s hard to believe that CrossFit has been around for over 20 years. In the last two decades, CrossFit has gone from a fitness fad to…
Chest
Weighted Push-Up: Target Your Chest, Arms, and Core Effectively
The humble push-up is arguably the most widely performed exercise in the world. Just about everyone who works out has done push-ups – from athletes to…
Legs and Glutes
Pin Squat: Target Your Legs and Lower Back for Maximum Gains
The squat is known as the king of exercises, and that’s a title it undoubtedly deserves. No exercise has the potential to build muscle like the…
Chest
8 Best Dumbbell Fly Alternatives For a Ripped Chest
The dumbbell fly is one of the most popular pectoral exercises. Most beginner programs will pair it with the bench press for the chest training routine.…
Legs and Glutes
The 7 Best Dumbbell Squat Variations for Stronger, More Muscular Legs
The barbell back squat is a classic strength training exercise. It’s the first lift contested in powerlifting competitions and a cornerstone of most bodybuilders’ leg workouts.…
Shoulders
Egyptian Lateral Raise: Target Your Deltoids & More!
Do you want big, round, and broad shoulders that fill out your t-shirt, will earn you praise on the beach, and make you look like Superman?…
Legs and Glutes
9 Best Jump Rope Alternatives
Jumping rope is one of the most efficient calorie-burning exercises. Depending on how fast you skip, you can burn up to 20 calories per minute. That’s…
Legs and Glutes
Romanian Dumbbell Deadlift: Target Hamstrings, Glutes & Core
There are several exercises that are usually done with a barbell that may actually be better for you if you switch to dumbbells. For example, dumbbell…
Core
Spiderman Planks: Ultimate Core & Total Body Strength Workout
At some point, almost every exerciser wants to get six-pack abs. A six-pack involves getting your body fat low enough that the outline of your abs…