Arms
Pinwheel Curl: Target Your Biceps and Forearms Effectively
Roll up your sleeves and take a look at your arms. Are you REALLY happy with the size of your biceps? Probably not! Despite all those…
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 20
Guides added or rewritten most recently.
Arms
TRX Triceps Extensions: Target Your Triceps for Maximum Gains
Ask any bodybuilder to flex their arms, and invariably they’ll throw up a biceps pose. However, the biceps is usually the smallest upper arm muscle, and…
Arms
9 Best High-Row Machine Alternatives
The high-row machine is a popular piece of equipment manufactured by Hammer Strength. You can find videos of top pro bodybuilders using this machine all over…
Back
10 Best Middle Back Exercises for Strength, Mass, and Better Posture
Most bodybuilding back workout routines include an abundance of lat pulldown and pull-up exercises. This is good news because these vertical pulling exercises build upper back…
Legs and Glutes
Unlock Lower Body Strength with Sled Hack Squats Today!
If there was an official list of best-loved machine leg exercises, we’re confident sled hack squats would rank near the top. That’s not because they’re any…
Shoulders
Machine Lateral Raise: Target Deltoids & Traps for Growth
What do Superman, Batman, the Incredible Hulk, Thor, and most other macho superheroes have in common? All of them have round, big, and full shoulders. You’ll…
Back
Smith Machine Upright Row: Build Shoulders & Back Strength
A variation of a hotly debated exercise, Smith Machine Upright Row are a pull-focused movement that works the traps, upper back, deltoids, and biceps all in one.…
Core
V-Lines: Exercises, Workouts, Genetics, and Diet
You cannot overlook the v-lines if you want to build a shredded midriff. The sex lines, as they are popularly known, are located where the obliques…
Back
9 Best Cable Pullover Alternatives
The cable pullover is one of the best exercises you can do to isolate the lats through their full range of motion. This exercise is a…
Core
10 Best Ab Rollout Alternatives
Nearly every person who works out wants to develop a defined six-pack. Yet, very few actually achieve the goal. Part of the reason is that people…
Legs and Glutes
Smith Machine Hack Squat: Build Strong Legs and Glutes Fast!
Abbreviated from the name of its inventor George Hackenschmidt – Estonian Strongman and wrestling champion from the early 20th century – the hack squat and its…
Legs and Glutes
Master the ATG Split Squat for Stronger Legs and Glutes
When you were a child, you had amazing mobility and flexibility. Your joints were free to move naturally, and you could bend and twist in ways…
Legs and Glutes
Ultimate Smith Machine Squat: Target Quads, Glutes & More!
Commonly criticized for not being a freeweight squat, Smith machine squats deserve more respect for what they offer in the way of overall leg development. So…
Legs and Glutes
Reverse Nordic Curls: Target Your Quads, Glutes, and Core!
When it comes to quads isolation exercises, your options are pretty limited. In fact, your only real option is leg extensions. And while there is nothing…
Legs and Glutes
The 12 Best Seated Calf Raise Alternatives
Friends don’t let friends skip leg day, or at least that’s what the memes say. And while many lifters spend plenty of time working on their…
Legs and Glutes
The 12 Best Sissy Squat Alternatives for Bigger, Stronger Quads
Let’s get one thing straight from the start of this article: there ain’t nothing sissy about sissy squats! In fact, whether you do the freestanding version…
Arms
Bird Dog Rows: Strengthen Your Back, Core, and Glutes!
Lack of time can be a major barrier to exercising regularly. After all, even a simple workout can be very time-consuming. One way to make your…
Arms
Smith Machine Incline Bench Press: Build Your Upper Body Strength
While it’s true you cannot target a specific part of a single muscle (e.g., lower or upper abs), science and real world results say you can…
Shoulders
Reverse Pec Deck Fly: Target Your Upper Back Muscles Effectively
Folks that have tried nailing a headshot on a head glitch or a constantly moving enemy (in Call of Duty, obviously) would agree that it can be…