Arms
Kettlebell Hammer Curl: Target Your Biceps and Forearms Effectively
There isn’t a bodybuilder alive who doesn’t want bigger biceps and more muscular forearms. The upper and lower arms are arguably the most readily visible body…
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 25
Guides added or rewritten most recently.
Arms
Single-Arm Skull Crusher: Target Your Triceps & More!
Fully developed triceps add size and shape to your upper arms. The impressive horseshoe shape of the muscle looks great in a t-shirt and counterbalances a…
Arms
Dumbbell Supinated Curl: Target Your Biceps and Forearms!
The dumbbell supinated curl is probably one of the first exercises most people learn to perform after joining a gym. Although it is one of the…
Core
Master Butterfly Pull-Ups: Strengthen Your Upper Body Muscles
Not so long ago, if you swung your legs during pull-ups or chin-ups, you’d probably be accused of cheating. After all, swinging adds momentum, and momentum…
Arms
Standing Skull Crushers: Target Triceps for Maximum Gains
If you are after big arms, then you need to be working your triceps hard and often. Of the three triceps heads, the long head can…
Arms
Seated Hammer Curl: Target Your Biceps for Maximum Gains
If you want stronger, more muscular arms, curls are a must. Yes, chin-ups, dips, and other compound exercises ARE great arm builders, but they work your…
Legs and Glutes
Master the Split Jerk: Target Your Full Body Strength Today!
If you like lifting weights, you probably have at least a passing interest in one or more of the strength sports: bodybuilding, powerlifting, strongman, or Olympic…
Arms
Bayesian Curl: Target Your Biceps, Brachialis & More!
It’s one of bodybuilding’s ironies that the biceps are one of the smaller muscles of the human body but also one of the most important. After…
Exercise Guides
81 Best Isolation Exercises By Muscle Groups
Isolation exercises are single-joint movements that target a specific muscle group. They are incredibly effective at promoting hypertrophy and improving muscle conditioning and separation. Many lifters…
Arms
Master the Waiter Curl: Target Your Biceps Like Never Before!
It’s no secret that most lifters love training arms. Big guns symbolize strength, after all. However, most people stick to vanilla exercises like the barbell curl…
Arms
Strict Curl: Target Your Biceps and Forearms for Maximum Gains
Powerlifting is a sport of three lifts – the squat, bench press, and deadlift. Between them, these exercises test the strength of all your major muscles.…
Arms
Smith Machine Close Grip Bench Press: Build Upper Body Strength
“I don’t like to train arms,” said no one ever. Although most people love to work their biceps, only a fraction of them lay equal emphasis…
Core
Landmine 180: Target Your Legs, Core, and Shoulders Effectively!
Crunches, leg raises, and planks all have their place in an ab-building regime, but so do the more unconventional exercises like landmine 180s. Sure, we all…
Legs and Glutes
Deep Knee Bends: Strengthen Quads, Glutes & More Effectively
As just about every fitness fanatic knows, squats are one of the most effective exercises you can do. Squats build strength and muscle size and can…
Core
Plank Knee to Elbow: Targeting Core, Hips, and Shoulders
The plank is a popular exercise. As well as being an excellent general abs strengthener, it also teaches you how to brace your core and stabilize…
Legs and Glutes
Low Bar Squat: Target Your Quads, Glutes & More Effectively!
The squat is a fundamental strength training exercise. Whatever you are training for, they deserve a place in your workouts. Squats are such a valuable movement…
Legs and Glutes
Mountain Climbers: Total Body Workout for Core and Legs
Mountain climbers are a fun and challenging way to mix up your workouts, burn calories, improve cardio fitness, strengthen your core muscles, and train your total…
Core
Floor Wipers: Ultimate Core Workout for Stronger Abs & Glutes
Way back in 2006, a movie called 300 introduced the world to the legendary Spartans. Warriors without compare, the Spartans really existed and were the dominant…
Core
Press-Up vs Push-Up: Targeting Key Muscle Groups Explained
If you’re reading this hoping to learn the difference between press-ups and push-ups, I’ve got bad news for you – they’re the same thing! Press-ups are…