Back
Bent Over Rows: Strengthen Your Back and Biceps Effectively
A king among mass and strength building exercises, the Bent Over Row is a must in your workout routine. We’re going to break down and discuss…
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 47
Guides added or rewritten most recently.
Legs and Glutes
Dumbbell Forward Lunge: Target Your Legs and Core Effectively!
The squat seems to get all the attention but the truth is times have changed and there are movements which are just as effective for building…
Core
High Bird Dog Plank: Strengthen Your Core & Glutes Effectively
Planks are very effective and no one would disagree but rather than doing them the conventional way; it’s always good to switch things up. High Bird Dog…
Arms
Bench Dip: Target Your Triceps and Build Upper Body Strength
In a world where biceps get all the attention, most people are unaware of how significant tricep development is for making the arms look bigger and…
Arms
Dumbbell Hammer Curl: Target Your Biceps and Forearms Effectively
The biceps and forearms are the first muscles we see when wearing a t-shirt and if you want them to turn heads, you need to train…
Arms
Smith Machine Underhand Yates Row: Build Your Back Muscles
Named after 6x Mr. Olympia Dorian Yates, the smith machine underhand Yates row is a game changer. Typically when performing a row, an overhand grip is…
Legs and Glutes
Seated Knee Raise: Strengthen Your Core and Hip Flexors
The seated knee raise is an excellent exercise for improving hip function as it targets the Iliopsoas (Anterior or inner hip muscles). The Iliopsoas is the…
Shoulders
Strengthen Your Rotator Cuff: Dumbbell Lying Shoulder Rotation
Having strong external rotator muscles is essential for protecting the shoulders from injury. They also play a big role in being able to perform heavy pressing movements…
Core
Master the Front Plank: Strengthen Your Core and More!
The rectus abdominus, or abdominals, make up a large portion of your core muscles and they are important for twisting, lifting, bending your lumbar spine, protecting…
Shoulders
Cable External Rotation: Muscles Worked, Form, and Common Mistakes
The cable external shoulder rotation trains the muscles that rotate the upper arm away from the body, mainly the infraspinatus and teres minor. Use it as…
Chest
Incline Bench Press: Build Chest, Shoulders, and Triceps Strength
The incline bench press is a popular upper body exercise that targets the upper chest muscles. It involves lying back on a bench angled at 30-45…
Back
Cable Rear Delt Row: Target Your Posterior Deltoids & More!
Rear or posterior deltoids are often a neglected muscle group because you can’t see them and they are most often overshadowed by the front and medial…
Arms
Cable Wide Grip Upright Row: Target Deltoids & Traps Effectively
The deltoids, or shoulder muscles, consist of three heads each of which contributes to the appearance of making you look wider and more muscular. The three…
Shoulders
Dumbbell Cuban Rotation: Strengthen Your Rotator Cuff Muscles
The teres minor is one of four muscles which make up the rotator cuff and its function is to stabilize the humerus when the shoulder moves for…
Legs and Glutes
Standing Cable Hip Extension: Target Your Glutes & Hamstrings
Although squats and lunges are crowd favorites for developing buns of steel, they are not the only effective exercises for doing so. Sure, they may build…
Arms
Double Cable Neutral-Grip Lat Pull-Down: Build Strong Lats!
The double cable neutral-grip lat pull-down is one heck of a back exercise because it really allows for full isolation and range of motion for targeting…
Chest
Hammer-Grip Dumbbell Bench Press: Build Chest & Arm Strength
The pectoralis major, or chest muscles, are mostly responsible for exercises like the bench press and its variations, forward-leaning dips and chest flyes. The chest is one…
Arms
Prone Incline Barbell Curl: Build Strong Biceps & Arms
The prone incline barbell curl, or spider curl, is a fantastic exercise for building the biceps and working the brachialis and brachioradialis muscles as well. It’s different…
Legs and Glutes
Cable Hip Adduction: Target Your Inner Thighs Effectively!
The cable hip adduction is an isolation exercise for the inner hips that can help to strengthen the muscles of the inner thighs which are responsible…