Shoulders
Bent Over Rear Delt Fly: Strengthen Your Upper Back Muscles
Developing your posterior chain muscles can be uncannily hard. The fact that you cannot look at your posterior muscles directly in the mirror while training them…
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 26
Guides added or rewritten most recently.
Shoulders
Reverse Fly Alternatives for Massive Rear Deltoids
Your shoulder muscles, correctly called your deltoids, are made up of three sections of fibers called heads. The anterior or front deltoid is usually the most…
Core
The Best Russian Twist Alternatives for a Rock-Hard Core
When it comes to core training, a lot of exercisers are fixated on the muscle at the front of their stomachs – the rectus abdominis. This…
Core
15 Best Abs Exercises You Can Do Anywhere and Anytime
Abs are an important muscle group, and if you want to develop them fully, you must train them correctly. That means working them with plenty of…
Legs and Glutes
Heel Elevated Squats: Target Your Quads, Glutes & More!
The squat is a functional movement that you cannot escape, no matter how hard you try. Whether you’re sitting down in a chair, getting out of…
Shoulders
Seated Military Press: Build Strong Shoulders & Triceps Today!
The military or overhead press is a classic strength training exercise. In fact, as recently as the 1960s, it used to be one of the Olympic…
Legs and Glutes
Nordic Deadlift: Strengthen Hamstrings, Glutes & Core
If you had to choose one exercise to do for the rest of your life, you’d be hard-pressed to come up with anything better than deadlifts.…
Legs and Glutes
Kettlebell Hang Clean: Target Your Full Body Muscles Effectively
An all-around beneficial movement, the kettlebell hang clean is great for building functional strength in ways most are not used to, learning proper lifting technique, increasing…
Shoulders
Kettlebell Seesaw Press: Strengthen Deltoids & Core Muscles
The kettlebell seesaw press is a version of the alternating kettlebell overhead press. It has carryover to other exercises and there are also many variations of…
Shoulders
Sizzling Cable Lateral Raise Alternatives for Wider, Sculpted Shoulders
The deltoids are a complex muscle group. There are three deltoid heads, and while they often work together, they can also be isolated, so they function…
Legs and Glutes
Hindu Squat: Strengthen Your Legs and Core Effectively
Physical, mental, and spiritual health is essential for overall well-being and quality of life. Disciplines to deal with each of these aspects of life originated in…
Arms
Plate Curls: Build Biceps & Forearms with This Effective Move
Let’s be honest for a moment – there isn’t a bodybuilder alive who doesn’t want bigger, more muscular arms. Exercisers dedicate entire workouts to building more…
Legs and Glutes
The Best Glute Bridge Alternatives for a Stronger, Firmer, Shapelier Butt
Your gluteus maximus, or glutes for short, is the largest and potentially the most powerful muscle in the human body. It’s basically the engine that powers…
Shoulders
12 Best Rear Deltoid Exercises for Balanced Shoulders
And the award for the most-ignored muscle in bodybuilding goes to — the posterior deltoids! Many lifters neglect training their rear delts as they cannot see…
Arms
Cable Y Raise: Strengthen Your Shoulders and Upper Back Muscles
While your knees would probably disagree, your shoulders are arguably the hardest working joints in your body. You can’t train your pecs, lats, or delts without…
Legs and Glutes
Kettlebell Sumo High Pull: Build Glutes, Legs, and Upper Body
The kettlebell sumo high pull (or kettlebell sumo deadlift high pull) is a functional exercise that also builds strength and muscle throughout the entire body. It…
Legs and Glutes
The Best Home Squat Alternatives for Strong, Sculpted Legs
It doesn’t matter if you want bigger thighs, a firmer butt, to run faster, or jump higher; weighted squats deserve a place in your workouts. In…
Chest
Serratus Anterior Exercises for Bodybuilders
Most bodybuilders and exercisers have a basic knowledge of anatomy. They know their gluteus maximus from their biceps, which exercises target what muscles, and even dedicate…
Arms
The Best Barbell Curl Alternatives for Bigger, Stronger Biceps
The barbell curl, also known as the two-handed biceps curl, is a classic arm exercise. Known as a great mass builder, bodybuilders have been using this…