Core
Hanging Windshield Wiper: Target Your Obliques & Core
The hanging windshield wiper is an isolation exercise for developing the oblique muscles but it also targets the abdominals muscles secondarily. Now, this is not a…
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 51
Guides added or rewritten most recently.
Shoulders
Lying One-Arm Rear Lateral Raise for Stronger Shoulders
The lying dumbbell one-arm lateral raise is a very effective isolation exercise for the rear deltoids which promotes muscle growth and strength. Now, anyone can safely…
Chest
Maximize Chest Gains: Master the Chest Fly Machine Workout
The machine fly is an effective chest isolation exercise which is great for building muscle and strength. Now, this is a safe exercise for anyone when…
Shoulders
Dumbbell One-Arm Overhead Press: Strengthen Shoulders & Core
The dumbbell one-arm overhead press is a great compound exercise for the anterior (Front) delts and you can do it in so many ways. But, we’ll…
Arms
Cable Preacher Curl: Sculpt Your Biceps with This Essential Move
The cable preacher curl, or Scott curl is an effective bicep isolation exercise which also works the brachialis and brachioradialis muscles as secondary movers. Anyone can…
Shoulders
Smith Machine Seated Overhead Press: Build Strong Shoulders!
If you look around most gyms, seldom will you find the freeweight shoulder press station occupied by anyone typically other than musclebound freaks or strength athletes.…
Legs and Glutes
Stiff-Leg Deadlift: Muscles Worked, Form, and RDL Differences
The stiff-leg deadlift is a barbell hip hinge performed with a small, mostly fixed knee bend. It trains the hamstrings and gluteus maximus while the spinal…
Core
Master Shoulder Tap Push-Ups for Total Upper Body Strength
While some push-ups focus on hypertrophy and strength development, variations like the shoulder tap push-up are more geared toward developing the functional aspects of physical performance. …
Arms
Dumbbell Reverse Curl: Target Biceps and Forearms Effectively
The dumbbell reverse curl is a very effective isolation exercise for the biceps, brachialis, and brachioradialis muscles. Now, the reason for using a pronated (Underhand) grip…
Arms
Maximize Gains: Bicep Leg Curl for Stronger Arms & Legs
The bicep leg curl is a very effective bodyweight isolation exercise for building muscle and strength. Sometimes we just don’t have access to equipment but that’s…
Arms
Seated Dumbbell Wrist Curl: Strengthen Your Forearm Muscles
The seated dumbbell wrist curl is an isolation exercise which works all of the wrist flexors and forearms muscles. Now, many people might be opposed to…
Arms
Seated Twisting Cable Row: Target Your Back & Core Muscles
The seated twisting cable row is an effective compound exercise for the back muscles (Rhomboids, lats, erector spinae, traps). Now, anyone can do this exercise safely…
Legs and Glutes
One-Leg Hyperextension: Sculpt Your Glutes and Strengthen Back
The one-leg hyperextension is an effective bodyweight compound exercise which targets the hamstrings, glutes, and spinal erectors, which are all a part of the posterior chain…
Legs and Glutes
Ultimate Weighted One-Leg Hip Thrust for Stronger Glutes
The weighted one-leg hip thrust is a very effective isolation exercise for building muscle and strength in the glutes. Now, it’s not a difficult exercise and…
Arms
Crossbody Hammer Curl: Strengthen Your Biceps and Forearms
The dumbbell cross-body hammer curl is an excellent isolation exercise for the bicep, brachialis, and brachioradialis muscles. Now, this is a great exercise for anyone as…
Legs and Glutes
Master the Wheel Rollout for Core, Hip Flexors & Shoulders
The wheel rollout is a very effective exercise for the core muscles and hip flexors which is great for increasing strength, balance, and stabilization. Now, this…
Back
Elbow Lift: Strengthen Your Biceps and Shoulders Effectively
The elbow lift is a very effective bodyweight exercise which builds muscle and strength in the back muscles. Now, generally, anyone can perform this exercise as…
Core
Weighted Russian Twists: Target Your Core Muscles Effectively
Soviet soldiers supposedly used weighted Russian twists to build a battle-ready physique for the Cold War. If that’s true, we could see why… While used as…
Shoulders
Dumbbell Lateral Raises: Build Strong Deltoids & More!
While pressing movements are the bread and butter for building big, powerful shoulders, your deltoids workouts aren’t complete until you’ve included some isolation-based exercises like the…