Arms
Single Arm Push Up: Master Form for Full Body Strength
Once upon a time, the single arm push-up was a feat thought to have only been achieved by exceptional humans. However, while still a very challenging…
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 22
Guides added or rewritten most recently.
Back
Reverse Pec Deck: Muscles Worked, Form, and Alternatives
The reverse pec deck, also called the reverse fly machine, trains shoulder horizontal abduction with a fixed machine path. The posterior deltoid is the main…
Core
Seated Leg Raises: Strengthen Your Hip Flexors and Quads!
Some exercises are iffy as to whether they’re effective or not, but seated leg raises will have your abs burning almost immediately. It’s one of those…
Legs and Glutes
The 13 Best Barbell Squat Alternatives
An old athletics coach of mine once told me that a workout without squats is not really a workout. This point of view makes a lot…
Shoulders
Unlock Flexibility: Master the Rear Deltoid Stretch Today!
Stretching a muscle effectively requires just as much attention to detail as training it. All too often, people think they’re getting a great stretch, when, in…
Legs and Glutes
Pendulum Squat: Target Your Lower Body Muscles Effectively
A lot of trainers think that working out with anything but freeweights is a waste of time. They believe that freeweights are best for stimulating strength…
Arms
Master Rope Climbs for Total Upper Body Strength Gains
Rope climbs are one of those bucket list exercises that we’ve all wanted to check off at some point. You can typically find dedicated hanging ropes…
Shoulders
15 Best Shoulder Isolation Exercises For Bigger and Peeled Deltoids
Ask a rookie lifter or a gym bro about the best shoulder exercises, and they’ll probably point you toward compound exercises like military and Arnold presses.…
Core
Rolling Bridge: Strengthen Glutes, Core & Lower Back Today!
The rolling bridge is more of a therapeutic release technique combined with resistance exercise and stretching all in one. It’s a great way to release tension…
Arms
10 Effective Incline Bench Press Alternatives
As every bodybuilder knows, if you want to develop the best possible physique, you need to train your muscles with a variety of exercises and hit…
Arms
Master the Reverse Dip: Target Triceps, Chest, and Back!
Need an idea for a bodyweight triceps builder or maybe something to finish them off after an arm workout? The reverse dip is a sweet option…
Legs and Glutes
Reverse Lunge (Leg Kick): Target Your Lower Body Muscles!
You don’t need to be a martial arts enthusiast to try the reverse lunge (leg kick) but if you need more action in your leg workouts,…
Back
7 Best Lower Back Exercises with Cables to Bulletproof Your Spine
Statistics suggest that eighty percent of adults experience back pain during their lifetimes (1). While many of these cases are mild and short-lived, some experience recurring,…
Back
Master the Reverse Grip Pull-Up: Build Back & Arm Strength!
Are you an overhand or underhand grip type of exerciser? Some people choose to have the best of both worlds but if you’re someone who always…
Core
Revitalize Your Rhomboids: Effective Middle Back Stretch Guide
If there was an award for simplest stretch ever it would probably be this one. The middle back stretch can be done safely and effectively and…
Chest
11 Best Compound, Isolation, and Bodyweight Chest Exercises
A broad and chiseled chest can enhance your physique’s aesthetics and make you look masculine and strong. For this reason, pecs are usually among the top…
Arms
The 9 Best Close Grip Bench Press Alternatives
If you want to build bigger, stronger triceps, the close (or narrow) grip bench press is hard to beat (1). Unlike many triceps isolation exercises, this…
Core
Engaging Pull-In Exercise for Core Strength and Stability Ball
If you’ve mastered basic crunches and lying leg lifts then it’s probably time to step up your ab workouts with a more advanced core training technique…
Legs and Glutes
Lying Crossover Stretch: Unlock Upper Body Flexibility Today!
A tight lower back and hips can be caused by everything from tight hips to heavy lifting, overuse, injury, or even poor sitting posture. Stretching is…