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 close neutral grip lat pull-down, or close grip v-bar pull-down, is a mass and strength building exercise which primarily targets the latissimus dorsi (Lats) muscles. But the…
Triceps brachii, or simply triceps, are a three-headed muscle opposite of the biceps and is responsible for 2/3 of upper arm mass. Big triceps make the arms…
Machine assisted tricep dips are a very effective exercise for any lifter with every level of training experience. Now, body weight dips are very difficult because…
The dumbbell reverse-grip concentration curl is an isolation exercise which targets the biceps brachii and brachioradialis muscles. The biceps are pretty self-explanatory for most people but for those…
The high cable cross-over, or standing cable crossover, is a very effective isolation exercise. It targets the mid and lower chest due to the high angle…
The anterior deltoids, or front deltoids are one of three heads which compose the shoulder muscles and they are important for shoulder rotation and pressing movements.…
The bent knee bench dip is a variation of the body weight dip but it’s easier because you don’t need the same amount of physical strength.…
Whenever I hit the gym on chest day, I always make sure to use different variations of the dumbbell incline fly for the compound sets to…
The incline cable fly is an effective isolation exercise for the Clavicular (Upper) chest and pectoralis major. Cables are an effective tool since they provide constant…
The reverse plank is a great alternative to the standard plank. It mostly targets the glutes, hamstrings, and core, while also strengthening the back, arms, and…
The barbell lunge is one of the best leg exercises for the glutes and quads because you can emphasize one muscle depending on how you do…
The seated alternating dumbbell front raise is an isolation exercise for the anterior (Front) deltoids. Now, although the anterior deltoids get stimulated during all pressing exercises,…
The plate front raise targets the anterior (Front) deltoids and all you need is a weight plate to perform this exercise. It’s challenging but it really…
The cable bench press is alternative chest exercise to the barbell and dumbbell bench press. Now, any form of the bench press is a compound movement…
The single leg glute bridge is a bodyweight variation of a superior weighted posterior chain movement also known as hip thrusts. There are many advantages to…
The machine back extension is an isolation exercise for the erector spinae muscles which allow us to maintain an upright posture. The back muscles also help…
The kneeling bodyweight tricep extension is a very effective triceps isolation exercise and it’s a great alternative to free weight extensions and machine extensions. It’s an…
The one-arm towel row is a great exercise for training the back muscles and it’s very unique in that only a towel and door are required…
The machine reverse hyperextension is an isolation exercise that works the Gluteus Maximus with some hamstring and lower back involvement as well. Now, there are many…
