Core
Strengthen Your Core: Master the Bird Dog Exercise Today!
The bird dog sure doesn’t sound like the typical exercise but make no mistake, it’s actually an effective and commonly used movement for developing stability, strengthening…
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 38
Guides added or rewritten most recently.
Shoulders
Cable Shrug: Target Your Traps and Upper Back Muscles Effectively
The cable shrug is a variation of the shoulder shrug that is utilized to build the trapezius muscle of the upper back. It’s one of the…
Legs and Glutes
10 Best Leg Press Alternatives
The leg press machine is a hugely popular exercise. Like the king of exercisers uses, squats, it can help you build muscle size, strength, and even…
Back
Cable Side Shrug: Build Traps & Shoulders for Peak Strength
The cable side shrug is a variation of the shoulder shrug that is utilized to build the trapezius muscle of the upper back. It’s one of…
Legs and Glutes
Master the Glute Bridge: Strengthen Your Entire Lower Body
The glute bridge is among the simplest bodyweight exercises in its most basic form. Although, you can certainly load it to increase the difficulty. There are…
Back
Master Cable Pulldown: Build Lats, Back & Biceps Strength!
The cable pulldown is one of the most commonly performed exercises that you’ll see at any gym. And that’s for good reason. It’s excellent for developing…
Arms
Master the Cable Overhead Triceps Extension with Rope Today!
The cable overhead triceps extension w/ a rope attachment is an isolation exercise that allows for a pronounced stretch in the triceps muscles during the eccentric…
Arms
Ultimate Battle Ropes Workout for Total Body Strength & Tone
Battle ropes may seem intimidating at first and make no mistake, it’s not an easy activity to partake in (at least not when done properly with…
Shoulders
Cable Lateral Raise: Target Deltoids & Upper Shoulders Effectively
The cable lateral raise is an exercise variation that is very effective in building the outer portion of the deltoids. If you want to appear wider…
Legs and Glutes
Master the Cable Deadlift: Strengthen Hamstrings & Core
The cable deadlift may not be quite as famous as the free weight version, but you can rest assured that if you want an effective alternative,…
Arms
Cable Hammer Curl: Build Biceps & Forearms with Perfect Form
The cable hammer curl is a variation of the hammer curl exercise, that is utilized to build the anterior muscles of the arm. It’s very similar…
Arms
Cable Lying Triceps Extension: Master Your Arm Gains Today!
The cable lying triceps extension should be a staple in anyone’s triceps training regime if possible. The advantage of this exercise is the pronounced stretch on…
Core
Maximize Core Strength with Barbell Rollouts for Total Abs
The barbell rollout is undoubtedly one of the most underrated exercises. However, we can tell you from experience that it’s also one of the most effective…
Arms
Barbell Wrist Curl: Strengthen Your Forearm Flexors Effectively
The barbell wrist curl is a great isolation exercise for pumping up your forearms. Many exercisers neglect training the forearms directly because they’re heavily involved during…
Legs and Glutes
Barbell Seated Calf Raise: Target Your Gastrocnemius & Soleus
The barbell seated calf raise is underutilized, but that doesn’t mean it’s ineffective. It may take a backseat to fancy machines but it can still develop…
Arms
Barbell Reverse Curl: Build Strong Biceps and Forearms Fast!
The barbell reverse curl is a non-negotiable component of arm training. Sure, a standard barbell curl will still work the same muscles, but a reverse curl…
Arms
Barbell Rear Delt Raise: Sculpt Your Upper Back and Shoulders
The barbell rear delt raise is a unique, underrated shoulder exercise that still deserves a place in your workout routine. It works several muscles of the…
Back
Barbell Pullover: Build Chest & Back Strength Effectively
The barbell pullover is an effective free weight exercise that works the latissimus dorsi or lats for short. It’s often underutilized because many exercisers prefer to…
Arms
Barbell Preacher Curl: Build Strong Biceps and Arms Today!
I’ve been a fan of the barbell preacher curl ever since I started strength training. This old-school exercise has been popular with bodybuilders and recreational lifters…