Back
12 Best Pull Up Alternatives and Variations To Work The Same Muscles
Pull-ups are, in my experience as an ACE-certified personal trainer, one of the all-time best back and biceps exercises. Consequently, I often include them in my…
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 33
Guides added or rewritten most recently.
Shoulders
13 Best Teres Major and Teres Minor Exercises
The human body consists of over 600 muscles. However, as bodybuilders, we focus on at most 20, including the biceps, triceps, pecs, lats, quads, and delts.…
Back
Maximize Back Strength: Effective Horizontal Row Workout
Pull-Ups are, without a doubt, one of the most “badass” of the exercises. Unfortunately, they’re also really freakin’ hard! Think about it: just a few of…
Legs and Glutes
Master the Split Jump: Strengthen Quads, Glutes & Core
The split jump is a beneficial bodyweight exercise that involves performing alternating squat jumps or squat lunges. It’s a total body activity that’s great for training…
Legs and Glutes
9 Best Front Squat Alternatives for Mass, Strength, and Athletic Performance
The barbell front squat is simply one of the best compound leg exercises that you could ever do to build an amazing lower body, get beastly…
Core
Master the Janda Sit-Up: Tone Your Core and Strengthen Abs
The Janda Sit-up is a more advanced core exercise that is different from the basic ab sit-up. Aside from activating the muscles of the midsection, the…
Shoulders
Arnold Press: Target Deltoids, Traps, Triceps & Serratus
The Arnold press is a shoulder exercise that involves rotating the palms outward while lifting dumbbells overhead. It targets the deltoids, triceps, and upper back, helping…
Back
The17 Best Bent Over Row Alternatives for A Bigger, More Muscular Back
Bent-over barbell rows are a popular back exercise. Some of the best bodybuilders have used them to build backs that look like mountain ranges. But, bent-over…
Shoulders
Z Press: Ultimate Guide to Strengthen Deltoids & Core
The bench press is a relatively recent addition to the exercise hall of fame. Invented shortly after the second world war, before this, most pressing exercises…
Back
10 Best Face Pull Alternatives: Exercises for Better Posture and Shoulder Health
Rumor has it that face pulls were invented by legendary strength coach Charles Poliquin. Whether that’s true or not, coach Poliquin certainly played a large part…
Legs and Glutes
Transform Your Legs: Benefits of Wide Stance Squats
Whatever your training goals are, squats are a must. It doesn’t matter if you want to sculpt massive bodybuilder’s thighs, run faster, jump higher, lift heavier,…
Legs and Glutes
13 Best Gluteus Medius Exercises For A Perfect Butt
Contrary to what Instagram fitness models would have you believe, your butt is not a single muscle. Squatting every day alone won’t help you get the…
Shoulders
8 Best Shoulder Press Alternatives For Savage Delts
There’s no denying that a well-developed set of shoulders is an essential element to an overall impressive physique that turns heads. There’s nothing worse than flat…
Shoulders
21 Exercises For Building Massive Traps
What do Brock Lesnar, Batista, and Goldberg have in common? Other than the fact that all three have been WWE megastars, these folks sport some of…
Legs and Glutes
Jack Press: Ultimate Full-Body Workout for Strength & Tone
The jack press is like a two-in-one movement that helps to build up your cardio fitness, coordination, and maybe even your shoulder muscles a little too.…
Back
15 Best Cable Back Exercises & Workouts to Level Up Your Training
Most newbie lifters gravitate toward free weight training, aiming for quick results. Free weights are undoubtedly among the most effective options for serious muscle-building. Since this…
Legs and Glutes
Hex Bar vs. Barbell Deadlift – Which One Should You Do?
Deadlifts are, hands down, one of the best exercises you can do for your posterior chain muscles—the muscles of your upper back, lower back, glutes, hamstrings,…
Legs and Glutes
Inverse Leg Curl: Strengthen Hamstrings & Glutes Effectively
If you’re looking for another way to train your hamstrings and posterior chain (muscles on the backside of the body) muscles aside from lying machine hamstring…
Legs and Glutes
Best Box Jump Alternatives For Building Explosive Strength
Having strong legs isn’t enough. Explosiveness and agility in your wheels are a must for optimal functionality. Box jumps are one of the best exercises for…