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.
Guides added or rewritten most recently.
The head-supported bent-over lateral raise is an effective isolation movement used specifically for developing the rear deltoids. Keeping your head stable on the bench prevents you…
The bent-over lateral raise is a great isolation exercise which targets the posterior deltoids, giving the shoulders a complete look. It’s a rather simple movement and…
The seated dumbbell overhead tricep extension is a fantastic movement which builds optimal muscle and strength in all three heads of the tricep muscle. Now, this…
The seated neutral-grip dumbbell overhead press is a very effective exercise which targets the anterior (Front) head of the deltoids. Now, the benefit of using dumbbells…
The cable vertical Pallof press is a very functional movement whereas the muscle-building benefits are secondary. Your body has to stabilize the resistance during the exercise…
The one-leg push-up is an excellent compound bodyweight movement which primarily works the chest muscles. But the triceps and anterior deltoids also receive stimulation as secondary…
If you were to make a list of objectionable exercises, the hip thrust would rank at the top. There is a reason, however, that exercisers swear…
The decline dumbbell fly is a chest fly variation which is performed to target the chest and mostly to emphasize the lower muscles near the sternum.…
The twisting crunch is a simple, yet very effective exercise for the abdominal and oblique muscles which make up the core. You don’t need any equipment…
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…
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…
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…
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…
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…
The standing ab wheel rollout is a very effective core exercise which is most suited for the intermediate to advanced lifter. The difficulty of this exercise…
The tricep dip is a very effective bodyweight compound exercise for building maximum muscle and strength. In fact, it’s a bread and butter movement and most…
The twisting cable overhead press is a very effective shoulder press variation which works the anterior (Front) deltoids. Now, it’s a pretty simple exercise to perform…
The Svend press, also known as the pinch press, is a very effective exercise for building bigger and stronger pectoralis majors (chest). Although the Svend press is…
There is something special about deadlifts. Lifting the big weights off the floor invokes primal masculine behavior, giving us a sense of being strong and invincible…
