Chest
Incline Dumbbell Press: Build Chest and Shoulder Strength
The incline dumbbell bench press is a very effective compound exercise and it emphasizes the upper chest muscles near the clavicles. Dumbbells are very beneficial for…
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 45
Guides added or rewritten most recently.
Arms
Master Cable Curls: Boost Biceps with Key Tips & Techniques
If you’re not already incorporating cable curls into your workouts then you’re leaving arm gains on the table. Few if any, training tools, offer a combination…
Arms
Dumbbell Curls: Build Strong Biceps with Effective Tips!
If we had to guess the most commonly performed biceps exercise, it’d be dumbbell curls hands down! There are several reasons for that including the versatility,…
Legs and Glutes
Barbell One-Leg Hip Thrust: Build Glutes & Strengthen Core
The barbell one-leg hip thrust is a very effective glute and hip flexor movement which develops muscle and strength in the lower posterior chain. Now, the…
Arms
Build Upper Back Strength: Straight-Back Underhand Cable Row
The straight-back underhand cable row is a back exercise which works the latissimus dorsi, trapezius, rhomboids, and Erector Spinae muscles which make up the upper posterior…
Back
Master the Landmine Row: Target Your Back and Arms Effectively
The landmine row, a timeless and old school exercise, is essential for achieving unparalleled back strength and growth. As a versatile compound movement, it not only…
Back
Straight-Back Seated Cable Row: Strengthen Your Back & Arms
The straight-back seated cable row is a compound movement which builds muscle and strength in the upper posterior chain which includes all back muscles. It’s a…
Legs and Glutes
Weighted Captain’s Chair Leg Raise for Stronger Abs & Hips
The weighted Captain’s Chair leg and hip raise is a very effective core exercise which works the abs primarily with the obliques and hip flexors also…
Arms
Master the Machine-Assisted Pull-Up for Back Strength
The machine-assisted pull-up is a great movement which effectively targets the latissimus dorsi muscles of the upper posterior chain. It’s an ideal exercise for people who…
Shoulders
Build Stronger Shoulders with Alternating Dumbbell Front Raise
The alternating dumbbell front raise is an isolation exercise which builds muscle and strength in the anterior (Front) deltoids. Now, since the shoulders are a sensitive…
Core
Strengthen Your Core with Stability Ball Side Bend Exercise
The stability ball side bend is a core exercise but it works the obliques which assist with side flexion and rotation. Now, stability balls are great…
Arms
Ultimate Cable Overhead Bicep Curl for Arm Strength
The cable overhead bicep curl is a precision isolation exercise that effectively targets the biceps and brachialis muscles of the upper arm. This variation excels in…
Legs and Glutes
Bicycle Crunch: Target Your Abs and Strengthen Core Muscles
The bicycle crunch is a great bodyweight abdominal exercise which is used to build the abdominal muscles and tighten up the core. The obliques also receive…
Chest
Knee Push-Up: Strengthen Your Chest and Core Effectively
The knee push-up is a compound bodyweight exercise which builds muscle and strength in the chest muscles. But, the triceps and anterior deltoids also get plenty…
Core
Strengthen Your Biceps: Side-Lying Bodyweight Curl Guide
The side-lying bicep bodyweight curl is unconventional bicep exercise which utilizes your own weight to effectively perform bicep curls with no equipment. Now, this exercise is…
Chest
Decline Dumbbell Bench Press: Build Chest, Arms & Stability
If you are a fan of the classical chest/biceps split, implementing decline dumbbell bench presses is a must. And why is that? According to the study…
Legs and Glutes
Lying Leg Raise: Target Your Abs, Hips, and Flexors Effectively!
The lying leg and hip raise is an effective bodyweight compound movement which is used for working the abdominal muscles. It’s a very convenient exercise since…
Core
Ultimate Machine Leg Raise Crunch for Core and Hip Strength
The machine leg raise crunch is an isolation exercise used for building muscle and strength in the abdominal muscles of the core. But the obliques also…
Back
Build Stronger Traps: Master the Barbell Shrug Exercise
The barbell shrug is an old-school, yet very effective compound movement which builds up the trapezius muscles of the back. It’s a great exercise for loading…