Arms
Pull-Up Exercise Guide: Build Back and Arm Strength Effectively
The pull-up is one of the most impressive (read: badass) exercises. You need incredible upper body strength and coordination to perform a pull-up. If you think…
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 43
Guides added or rewritten most recently.
Arms
Barbell Upright Row: Build Deltoids & Traps for Strength
The barbell wide-grip upright row is a compound exercise which builds muscle and strength in the shoulders and traps. Now, this exercise gets a bad rap…
Arms
Master the Dumbbell Incline Triceps Extension for Stronger Arms
The incline dumbbell tricep extension is isolation exercise which builds muscle and strength in all three tricep heads. Now, the benefit of doing extension movements in…
Arms
Dumbbell Preacher Curl: Target Your Biceps and Brachialis Effectively
The dumbbell preacher curl is an isolation exercise which builds muscle and strength in the biceps and brachialis muscles of the arm. The preacher curl machine…
Legs and Glutes
Ultimate Guide to Mastering the Dumbbell Lunge for Full Leg Strength
If you want to maximize your leg development, you should definitely consider including the dumbbell lunge in your lower body workout routine if you haven’t already. …
Legs and Glutes
Stability Ball Leg Extension Crunch: Target Abs & Hip Flexors
The stability ball leg extension crunch is a great bodyweight exercise which builds muscle and strength in the abdominal muscles of the core. Now, using a…
Core
Cable Pallof Press: Strengthen Your Core and Shoulders Today!
The Pallof press is a great isolation exercise for core strength and stabilization. It’s a functional movement which allows you to remain stable during external forces…
Legs and Glutes
Stability Ball Jackknife: Strengthen Your Core and Shoulders
The stability ball jackknife is an isolation exercise which builds muscle and strength in the core and hip flexors. This exercise is best suited for people…
Legs and Glutes
Gains Galore: Master the Machine Standing Calf Raise!
The machine standing calf raise is an isolation exercise which builds muscle and strength in the gastrocnemius and soleus muscles which make up the calves. Now,…
Shoulders
Double Cable Front Raise: Strengthen Your Shoulders & Upper Body
The double cable front raise is an isolation exercise which builds muscle and strength in the anterior (Front) deltoids. And using cables makes for a great…
Legs and Glutes
Dumbbell Squat: Targeting Quads, Hamstrings, Glutes & More!
The dumbbell squat is a compound exercise which builds muscle and strength in the leg muscles. But the core is also involved as a stabilizer muscle…
Legs and Glutes
Kneeling Cable Hip Extension: Strengthen Glutes & Hamstrings
The kneeling cable hip extension is an isolation exercise which builds muscle and strength in the glutes and hamstrings. It’s an unconventional movement but it’s very…
Back
Strengthen Your Back: Machine One-Arm Row for Maximum Gains
The machine one-arm row is a compound exercise which builds muscle and strength in the muscles of the back. Now, this is an excellent exercise because…
Legs and Glutes
Machine Seated One-Leg Calf Raise: Strengthen Your Calves!
The machine seated one-leg calf raise is an isolation exercise which builds muscle and strength in the soleus and gastrocnemius (Calf muscle) of the lower leg.…
Legs and Glutes
Dumbbell Rear Lunge: Strengthen Quads, Glutes & More!
The dumbbell rear lunge is an isolation exercise which builds muscle and strength in the leg muscles. It’s a fantastic variation of the standard alternating lunge…
Legs and Glutes
Barbell Side Lunge: Target Your Legs for Maximum Strength
The barbell side lunge is a compound exercise which builds muscle and strength in the legs muscles (Quadriceps, hamstrings, and glutes). Now, training with a barbell…
Legs and Glutes
Captain’s Chair Leg Raise: Target Your Core Muscles Effectively
The Captain’s chair leg raise is a compound exercise which builds muscle and strength in the abdominals which make up a large portion of the core…
Arms
Overhead Cable Curl: Build Strong Biceps and Arms Fast!
If you feel like you lack width and thickness in your arms, then overhead cable curl is the exercise you should be paying a lot of…
Back
Transform Your Back: Bent-Over One-Arm Cable Pull Guide
The bent-over one-arm cable pull is an isolation exercise which builds muscle and strength in the latissimus dorsi muscles of the back. But since it’s an…