Shoulders
Dumbbell Reverse Fly: Target Your Rear Delts & Upper Back
The dumbbell reverse fly is a popular and effective isolation exercises used to build the rear deltoid muscles. The rear deltoids are an often neglected muscle…
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 36
Guides added or rewritten most recently.
Shoulders
Dumbbell Raise: Sculpt Your Deltoids and Upper Back Muscles
Do you want wider, more impressive deltoids? Consider including the dumbbell raise, also called the armpit row and monkey row, in your shoulder training routine. This…
Back
Ultimate Bent-Over Two-Arm Dumbbell Row for Back Strength
The bent-over two-arm dumbbell row is an excellent back exercise because of its effectiveness for building muscle and strength. It’s a variation of the ‘row’ which…
Back
Kroc Rows Vs. Pendlay Rows – Which One Is Best?
There are two main ways to train your back – shoulder adduction exercises like pull-ups and pull-downs, and shoulder extension exercises, which are all rowing variations.…
Arms
Strengthen Shoulder Stability with Dumbbell Lying Pronation
The dumbbell lying pronation is an isolation exercise that is utilized to strengthen and build the wrist flexor muscles of the forearm. Wrist and forearm strength…
Shoulders
Best Side Delt Exercises for Broader, More Powerful Shoulders
Your shoulders are probably your most noticeable body part. Whether you are wearing a suit, t-shirt, or workout vest, good shoulders really stand out. Well-developed shoulders…
Shoulders
Dumbbell Lying Rear Lateral Raise: Target Your Shoulder Muscles
Believe it or not, there are many who neglect to train a muscle if they can’t see it when they look in the mirror. They either…
Arms
The 10 Best Long Head Triceps Exercises for Thicker, Stronger Arms
Bodybuilding is a very detail-orientated sport. It’s not enough to have massive muscles; those muscles also need to be shaped to perfection. Aesthetics are as important…
Arms
Master the Dumbbell Lying Triceps Extension for Stronger Arms
The dumbbell lying triceps extension is one of those exercises that you just need to have in your arm training regime if you plan to maximize…
Legs and Glutes
Box Jumps: Ultimate Exercise for Strong Legs and Core
Plyometric or jump training is one of the best ways to develop muscle power. Muscle power is your ability to generate force quickly. Examples of muscle…
Shoulders
Maximize Upper Body Strength with the Dumbbell Iron Cross
The dumbbell iron cross is undoubtedly a unique exercise that isn’t talked about much (at least not from what we’ve seen). But it’s certainly useful and…
Legs and Glutes
Revitalize Your Morning: Full-Body Good Morning Workout
I’ve been a personal trainer for over 30 years. Consequently, during that time, I’ve seen numerous exercises fall in and out of favor. Workout trends change,…
Back
Dumbbell Incline Row: Target Your Back and Biceps Effectively
The dumbbell incline row, also called the chest-supported row, is a back exercise variation that’ll add muscle and strength to your upper posterior chain (backside of…
Chest
15 Best Barbell Bench Press Variations
The barbell bench press is THE classic strength training exercise. Bodybuilders use it to build bigger pecs, and it’s the second lift contested in the sport…
Back
Maximize Triceps Gains: Cable Incline Pushdown Guide
The cable incline pulldown is a back exercise variation that emphasizes the latissimus dorsi or simply lats for short. It’s not an exercise that you see…
Legs and Glutes
Hook Grip Deadlift: Build Strength in Key Muscle Groups
The barbell deadlift is one of the most productive strength and muscle building exercises you can do. Bodybuilders deadlift to add mass to their upper and…
Shoulders
Dumbbell Front Raise: Build Strong Deltoids & Upper Chest
For many, the front delts are an overdeveloped muscle group and either don’t need much or any extra work because they’re involved in essentially all pressing…
Core
Dead Bug Exercise: Strengthen Core and Improve Stability
Boy, do they come up with some interesting names for exercises these days… although ‘dead bug’ is certainly fitting for this one. When performed, it looks…
Core
Cross-Body Crunch: Ignite Your Core for Total Ab Strength
The cross-body crunch is an excellent bodyweight exercise that targets the muscles that make up the core. It can help to improve the six-pack muscles, strengthen…