Arms
Isometric Wipers: Master Core Strength & Stability Today!
The isometric wiper isn’t your typical everyday gym exercise however it’s worth considering for the benefits it offers. This movement could be described as a plank…
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 41
Guides added or rewritten most recently.
Chest
Incline Reverse-Grip Dumbbell Bench Press: Build Chest & Arms
The incline reverse-grip dumbbell bench press is a very effective compound exercise which targets the chest muscles for maximum muscle and strength gains. Now, it’s an…
Arms
Dumbbell Concentration Curl: Build Strong Biceps & Arms
The dumbbell concentration curl is an effective biceps isolation exercise that’s utilized to maximize muscle contraction, a key component of muscle growth. But since it’s not…
Chest
Incline Cable Bench Press: Target Your Chest and Arms Effectively
The incline cable bench press is a compound exercise which builds muscle and strength in the Pectoralis Major (Chest). Now, using an incline bench is very…
Core
Strengthen Your Neck: Lying Weighted Lateral Neck Flexion
The lying weighted lateral neck flexion is an exercise which builds muscle and strength in the sternocleidomastoid (Neck) muscle. Now, it’s not the typical gym exercise…
Chest
Master the Decline Cable Fly for Chest Growth & Strength
The decline cable fly is an isolation exercise which builds muscle and strength in the Pectoralis Major (Chest) but the decline position allows for an emphasis…
Legs and Glutes
Leg Extension: Mastering Quadriceps for Stronger Legs
Just picture yourself in the gym, and off to one side is that intricate leg extension machine. Yes, it can seem quite daunting at first sight, I…
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…
Arms
Tricep Rope Pushdown: Master Your Triceps Brachii & Anconeus
The tricep rope pushdown is an effective isolation exercise which builds muscle and strength in all three tricep heads. Now, this is one of the best…
Legs and Glutes
Dumbbell One-Leg Split Squat: Strengthen Your Legs & Glutes
The dumbbell one-leg split squat is a very effective exercise which mainly targets the quadriceps but the hamstrings, glutes, calves, and core also get worked as…
Legs and Glutes
Master Hyperextensions for Stronger Spinal Erectors & Hamstrings
The hyperextension, also known as the back extension, is an exercise that doesn’t get as much attention compared to other movements that work the same muscles.…
Arms
Dumbbell Armpit Row: Strengthen Your Back and Arms Today!
The dumbbell armpit row is an isolation exercise which builds muscle and strength in the lateral deltoids which contribute to width and roundness. Now, this is…
Chest
Mastering Push-Ups: Engage Your Chest, Arms, and Core Muscles!
Push-ups, ancient in origin, have withstood the test of time as a highly effective and versatile exercise. Widely adopted by military training and athletic programs worldwide,…
Legs and Glutes
Lying Alternating Leg Raise: Strengthen Abs & Hip Flexors
The lying alternating leg raise is an isolation exercise which builds muscle and strength in the abdominals and hip flexors. Now, this is a pretty simple…
Chest
Master the Stability Ball Decline Push-Up for Total Chest Strength
The stability ball decline push-up is bodyweight exercise which builds muscle and strength in the Pectoralis Major (Chest). But the triceps, front deltoids, and core receive…
Arms
Master the Cable One-Arm Reverse-Grip Tricep Push-Down!
The cable one-arm reverse-grip tricep push-down is an isolation exercise which builds muscle and strength in all three tricep heads. Now, push-downs are excellent regardless of…