Legs and Glutes
Master the Zercher Squat: Full-Body Strength & Stability
The Zercher Squat isn’t your typical full body exercise and it’s definitely unconventional in nature. But, it’s darn effective and the benefits are worth taking notice…
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 40
Guides added or rewritten most recently.
Chest
Master Cable Crossover: Build Chest, Shoulders, and Triceps
It’s no secret by now that every Monday is National chest day, but it gets even better… every meathead (Or eager gym goer) is waiting in…
Chest
Maximize Chest Gains: Machine Chest Press for Stronger Pecs
The machine chest press is a great alternative to the bench press because there’s less setup and it’s a safer way to train with heavier weight…
Core
Cable Chest Press: Target Your Pecs, Delts, and Triceps Efficiently
It’s no exaggeration to say that the barbell bench press is the most popular chest exercise in the world. Go to any gym any day, and…
Core
Ultimate Decline Sit-Up Guide: Target Your Abs & Hip Flexors
The decline sit-up is a bodyweight exercise that targets the abdominal muscles. It’s very effective for building a strong core and you only need an incline…
Legs and Glutes
Side Plank Hip Abduction: Strengthen Your Glutes & Core!
The side plank hip abduction is a very effective exercise for building muscle and strength in the hip abductors. Now, the hip abductors move the legs…
Arms
Dumbbell Reverse Preacher Curl: Target Your Arm Muscles!
The dumbbell reverse preacher curl is an isolation exercise which effectively builds muscle and strength in the brachioradialis (Upper forearm), but the brachialis and biceps receive…
Legs and Glutes
Ultimate Guide to Machine Seated Calf Raise for Stronger Calves
The machine seated calf raise is an isolation exercise which effectively builds muscle and strength in the Soleus (Calf) muscles of the lower leg. Now the…
Legs and Glutes
Dumbbell Leg Curl: Target Your Hamstrings for Maximum Gains
The dumbbell leg curl is an isolation exercise which effectively builds muscle and strength in the hamstring muscles located in the lower posterior chain (Backside of…
Shoulders
Master the Bent-Over Barbell Reverse Raise for Stronger Shoulders
The bent-over barbell reverse raise is an isolation exercise for building muscle and strength in the rear deltoids. It’s a very unconventional movement, but it’s still…
Legs and Glutes
Dumbbell Bulgarian Split Squat: Target Your Leg Muscles Effectively
The dumbbell Bulgarian split squat is a very effective exercise which builds muscle and strength in the legs, and it has plenty of other benefits as…
Back
Master the Standing Cable Rear Delt Row for Stronger Shoulders
The standing cable rear delt row with rope is a very effective and functional exercise for building muscle and strength in the posterior deltoids. Now, this…
Legs and Glutes
Master the Barbell Sumo Deadlift for Stronger Legs & Back
The barbell Sumo deadlift is an excellent compound exercise which builds maximum muscle and strength in the leg and back muscles. Now, this is a variation…
Back
Seated Cable Row: Target Your Back and Biceps Effectively!
The seated cable row is an excellent compound movement for building muscle and strength in your back. It is a beginner-friendly exercise suitable for exercisers of…
Arms
Cable Concentration Tricep Extension: Build Stronger Triceps!
The cable concentration tricep extension is an isolation exercise which effectively targets the tricep muscles. Now, it’s not your typical Tricep exercise but it’s very beneficial…
Back
Incline Straight-Arm Pull-Down: Build Stronger Lats Today!
The incline straight-arm pull-down is a very effective exercise for building muscle and strength in the lats. It’s a great variation to the lat pull-down but…
Arms
Decline Dumbbell Tricep Extension: Master Your Triceps Today!
The decline dumbbell tricep extension is a very effective isolation exercise which builds muscle and strength in all three tricep heads. Now, what makes this exercise…
Arms
Master the Behind-the-Back Barbell Wrist Curl for Stronger Forearms
The behind-the-back barbell wrist curl is an exercise which works the forearms and builds grip strength effectively. Now, many people choose to avoid direct forearm work…
Arms
Dumbbell Hammer Preacher Curl: Build Biceps & Forearms Fast!
The dumbbell hammer preacher curl is a very effective exercise which targets the brachioradialis, brachialis, and bicep muscles. Now, using a hammer/neutral grip targets more of…