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 lying alternating knee raise is an isolation exercise which targets the Iliopsoas muscle. Now, if you’re unfamiliar with this muscle, it’s composed of the Psoas…
The overhead barbell tricep extension is also known as the French press, and it’s a very effective isolation exercise for working all three heads of the tricep…
The decline skull crusher is a tricep extension variation which works all three heads of the tricep. It’s very effective for packing on lots of size and gaining…
The gripless shrug, or calf raise machine shrug is a very effective isolation exercise for the trapezius muscles. Now, typically a standard shrug would require you…
The decline barbell pullover is a great exercise for both the latissimus dorsi and the pectoralis major. The exercise is better for isolating the muscles rather than being…
The dumbbell sumo squat is a gift from the muscle-building gods for many reasons. It forces good lifting posture (good lifting habits), builds a stronger core,…
The incline cable tricep extension is an effective isolation exercise for all three tricep heads (Lateral, long, and medial). It’s a Tricep extension variation which is…
The standing dumbbell one-leg calf raise is a home-gym staple and suitable replacement for dedicated calf machine training. That’s because the combination of your bodyweight and…
The stability ball push-up, or the Swiss ball push-up is a very effective exercise for the Pectoralis Major, and it’s very different from conventional chest exercises.…
The Romanian deadlift is an effective posterior-chain exercise which works the glutes and hamstrings, but the calves and spinal erectors also receive sufficient stimulation during the…
The bodyweight fly is a more advanced but very effective chest exercise that works the pectoralis major. Now, you’ll likely not see too many people performing…
The vertical leg crunch is a challenging abdominal-focused exercise that takes the basic crunch and adds additional elements that potentially make it a more effective core…
Bodybuilders love training their biceps. A jacked dude might tell you that his favorite muscle group to train are his legs, but low-key, it is actually…
The Captain’s chair leg and hip raise, or the knee raise is performed on a dip stand and it’s a great bodyweight exercise which targets the…
The wide-grip cable row is a fantastic exercise which targets all back muscles and it’s a popular movement for building both muscle size and strength. Now,…
The dumbbell shrug is an excellent mass and strength builder for the trapezius muscle. Now, many people (Mostly men) desire to have bigger traps because they…
The one-leg front plank is an awesome core exercise which works your abdominals, obliques, and also your spinal erector muscles. They are one of the best…
The cable one-arm front raise is a very effective front deltoid isolation exercise for building muscle and strength. Now, cables are a great tool when performing…
The seated bent-over lateral raise is an effective shoulder isolation exercise for building muscle and strength, but the rhomboids (Back muscles) also receive secondary stimulation. Using…
