Powerful Latissimus Dorsi Exercises for Muscle Growth

Master the Chin-Up: Build Powerful Lats for a Stronger Back

Mastering the Chin-Up is essential for developing powerful lats and enhancing back strength. This exercise not only shapes your upper…

Master Bent-Over Dumbbell Rows for a Stronger Back Today!

As a kid, I really struggled with thoracic kyphosis (rounded upper back). My anterior abdominal musculature was so much stronger…

Banish Back Fat: 15 Effective Exercises for a Leaner, More Defined Physique

Let’s be honest: Back fat poking through a t-shirt isn’t aesthetically pleasing, and calling it ‘love handles’ doesn’t make it…

Floor Tricep Barbell Extensions: Sculpt Your Triceps Effectively!

As a veteran personal trainer, if I had to make one exercise mandatory in every lifter’s triceps routine, it would…

Master the Chinese Plank: Total Core & Full-Body Strength

Planks are part of many people’s workouts, and for a good reason – they’re simple, and they work. But, as…

The Bent Press: Old-School Strength for a Modern Physique

Old-time strongmen Arthur Saxon and Sig Klein heavily used the bent press. Dave Whitley’s book, Taming the Bent Press (2014),…

Archer Pushup: Target Your Chest, Triceps, and Core Effectively

Push-ups are arguably the most widely performed exercise on the planet, and everyone, from beginners to elite athletes, does them.…

Ultimate Medicine Ball Slam: Power Up Your Core & Strength

Medicine ball slams are a dynamic and versatile exercise. While renowned for their power-building potential, they offer benefits for everyone…

Ring Push-Ups: Sculpt Your Chest, Arms, and Core Effectively

When it comes to getting in shape, many people think complicated workouts and diets are the way to go. They…

Power Up Your Upper Body: Medicine Ball Throws Workout

Medicine ball throws are incredibly effective for building explosive power and strengthening the core. Most medicine ball throw exercises combine…

Chest-Supported T-Bar Row: Strengthen Your Back and Biceps

Bent-over rowing exercises can be challenging for beginners as they place significant strain on the lower back. Even experienced lifters…

Deficit Pendlay Rows: Ultimate Guide to Build Back Strength

The deficit Pendlay row is an incredibly effective exercise for building a thick, wide, and muscular back and raw pulling…

Floor Press: Build Upper Body Strength Safely and Effectively

Floor presses are a safer alternative to heavy bench pressing because the floor limits your range of motion, significantly reducing…

15 Curl Bar Exercises & Workouts to Sculpt and Strengthen Your Arms

As a personal trainer with over seven years in the trenches, I believe that the curl bar, also known as…

Dumbbell Pullovers: Target Your Lats & Chest Effectively!

Overhead pulling exercises are the most effective for crafting a back that is as wide as a billboard. However, building…

12 Renegade Row Alternatives for Full-Body Strength

Explore the top 12 renegade row alternatives that target your back, core, and arms. Whether you’re a CrossFitter, bodybuilder, or…

12 Best Decline Bench Press Alternatives

With 16 years in the trenches, I can confirm that most men who join the gym want to build a…

Push-Ups Vs. Dips: Which One Should You Do?

According to popular opinion, the bench press is the best chest exercise. It’s undoubtedly the most popular. Consequently, most bodybuilders…

Jefferson Curls: Ultimate Guide to Strengthen Your Posterior Chain

Stretching is good for everybody’s body. Tight muscles can affect your posture and range of motion, contributing to injury (1).…

Unlock Flexibility: Fixed Bar Back Stretch for Total Body Relief

A quick internet search for “best back stretches” shows how biased we are towards issues more specifically related to the…

Single-Arm Lat Pulldown: Target Your Back and Arms Effectively

The single-arm lat pulldown is a unilateral exercise following the vertical pull movement pattern. While bodyweight pull-ups and conventional bilateral…

Seated Pike Pull-Ups: Target Your Back and Core Effectively

Pull-ups are my favorite back and biceps exercise. In terms of efficiency and effectiveness, they’re almost unbeatable. However, I also…

Dumbbell Floor Press: Build Chest, Arms, and Shoulders Effectively

Here is an unpopular opinion — the dumbbell bench press is not easier than the barbell bench press. I would…

Master the Suspension Row: Target Back, Arms, and Core Strength

The predecessor technique to its more advanced, inverted counterpart, suspension rows are the default mode back movement for beginner exercisers.…

Suspension Inverted Row: Strengthen Your Back and Arms

Neither typically a beginner nor advanced-only technique, suspension inverted rows, also called the TRX low row, are a hybrid technique…

15 Best Shoulder Exercises According to a Fitness Expert

As a veteran personal trainer with over 35 years of hands-on experience, I can attest that most people limit their…

Band Side Bend: Target Your Obliques & Strengthen Core!

When you’re bored of those lying and sitting side crunch variations or ran out of options to train your obliques…

Band Rear Delt Row: Build Strong Shoulders and Upper Back

Band rear delts rows, along with a fly variation, are the tried and true ways to build the rear-facing aspect…

Close Grip vs Wide Grip Lat Pulldown: Target Your Back Muscles!

Are you gripping your lat pulldown bar correctly? The answer could be the game-changer in your back-building journey. While the…

Master the Band Squat Row: Build Strength in 6 Key Muscles

Nothing says ultimate home exercise like a band squat row (Although it’s a solid gym exercise too). Two compound movements…

12 Best Dumbbell Trap Exercises For Building a Bigger Back & Shoulders

The trapezius muscle, or traps, is the second biggest back muscle group after the lats. These triangular-shaped muscles extend from…

Master the Band Assisted Pull-Up: Strengthen Your Back & Arms

Whether it’s a first backflip, slam-dunk, or the high coming off your first full pull-up, few things can compare to…

Planche Push-Ups: Master Your Strength, Build Powerful Muscles

Many exercisers skip doing push-ups as they feel they are too easy and do little to nothing for their strength…

Unlocking Strength: Revolved Side Angle Pose Benefits & Tips

Revolved side angle pose parivrtta parsvakonasana displays a multiple-phase technique that combines a static lunge, core strength, hip hinge, and…

GHD Sit-Up: Target Your Core Muscles for Ultimate Strength

The glute-hamstring developer is one of the most effective training tools for building a strong, muscular posterior chain and midline.…

Warrior 2 Pose: Strengthen Your Lower Body and Core Today!

The Warrior Pose series is based on a fascinating tale about a fierce warrior, Virabhandra, sent to get revenge for…

Strengthen Your Body with Warrior 1 Pose: Key Benefits & Tips

Warrior 1 Pose – Virabhadrasana I and its variations are a set of standing lunge asanas symbolic of the legendary mythical…

Unlock Strength: GHD Exercise for Hamstrings & Core Power

Most people like to train their mirror muscles. What are those, you ask? These are the muscles that you can…

Unlock Flexibility: Master Forward Bend Uttanasana for All Muscles

Picking up where gym class left off, or where it left you hanging rather, and yes pun intended, the standing…

Triangle Pose: Strengthen Your Core and Legs with Trikonasana

While the names of some yoga poses are not as straightforward, triangle pose trikonasana is quite obvious. In the final…

Master the Lat Pulldown: Target Your Back and Biceps Effectively

If you want to build a stronger, more muscular upper back, lat pulldowns will help. Sure, pull-ups and chin-ups are…

Cable Close Grip Seated Row: Strengthen Your Back & Biceps

When it comes to back training, bodybuilders have a saying: If you want to grow, you gotta row! While vertical…

Toes to Bar: Mastering the Ultimate Core & Hip Flexor Workout

A shredded midsection is the symbol of peak fitness. Although many people aspire to develop a well-defined six-pack that could…

Transform Your Upper Body: Master the Yoga Push-Up

The classic push-up is one of the best exercises you can do for your upper body. Requiring nothing more than…

15 Best Anti-Core Exercises for Increased Lumbar Stability

When most people talk about core training or working out in general, they tend to mean exercises that involve movement.…

Fish Pose (Matsyasana): Strengthen Your Core and Back Muscles

One of the fun parts about learning yoga poses is that you can imagine how the name correlates to what…

Master Downward Facing Dog: Strengthen Key Muscle Groups

As the name implies, there is a similarity between the downward facing dog and a common habit of our favorite…

45-Degree Hyperextension: Strengthen Your Back and Glutes

A big, strong back is what everyone’s after, and while rows, deads, and pulls make the cut in everyone’s workout…

Kneeling Cable Pullover: Target Your Lats and Upper Body Strength

Your back is the second biggest muscle group. A developed back can take your physique aesthetics to the next level.…

Band Seated Row: Target Your Back Muscles for Maximum Gains

Resistance bands and (back) home workouts go together like peanut butter and chocolate. Especially because of the space and money…

Chest Stretch: Unlock Your Chest and Strengthen Your Pecs

Technology has a lot of benefits. For example, things like cars, cranes, and computers allow humans to save energy, perform…

6 Best Lower Back Barbell Exercises for a Rock-Solid Lumbar Region

Most lifters won’t touch lower body exercises with a ten-foot pole. This, however, makes their lower back the weakest link…

High to Low Cable Crossover: Target Your Chest & Arms Effectively

Monday is national chest-training day, and that invariably means bench presses. The bench press can be an effective pec-builder, but…

9 Toes-to-Bar (TTB) Alternatives To Revamp Your Core

Toes-to-bar is primarily a core exercise that entered the mainstream after it became a staple in CrossFit workouts. Nonetheless, most…

Weighted Bench Dip: Build Triceps and Chest Strength Effectively

A favorite of bodybuilding legend Arnold Schwarzenegger back in the day, weighted bench dips are just as effective and relevant…

Maximize Arm Strength: Effective Triceps Press for Toned Arms

Every time I do bodyweight triceps presses (also called bodyweight triceps extensions), the back of my arms are sore the…

Plank Pull-Through: Target Your Core and Glutes Effectively

Planks are undoubtedly one of the most effective ab exercises. They are isometric exercises that require you to hold your…

Suspended Row: Target Your Back, Biceps, and Core Effectively

While called suspended rows, this uber-effective movement is more similar to bodyweight pull-ups. Although it’s much easier to do a…

Omni Grip Lat Pulldowns: Build Strength in Your Back and Arms

Bodybuilders are constantly on the hunt to find the most productive training methods possible. They’ll do almost anything to make…

Engage Your Upper Body: Angels and Devils Workout Guide

You’ve come to the right place if you’re bored with your ab training routines and want to spice up your…

Boost Strength with Pegboard Climbing: Target Key Muscle Groups

Does your gym have a pegboard? Or are you thinking of buying one for your home gym? Either way, this…

Reverse Push-Up: Target Your Lats, Triceps, and Core Effectively!

You must do things others won’t to get results others can’t. And sometimes, it means doing push-ups — in reverse.…

10 Best Rear Delt Dumbbell Exercises

When training shoulders, most people focus on the front and side delts with pressing and lateral raise exercises.  However, this…

Front Lever: Master the Ultimate Core and Back Strength Exercise

The front lever is a foundation exercise in gymnastics and calisthenics. It is one of the three lever exercises in…

Single-Arm Dumbbell Row: Build Back Muscle & Strength Today!

The single-arm dumbbell row is a popular back exercise. It is not as despised as the deadlift or brushed aside…

Back Lever Exercise: Target Your Back, Core, and Arms Effectively

The back lever will challenge you to your core (no puns intended). It is a challenging gymnastics strength movement (at…

Meadows Row: Build Stronger Back and Arm Muscles Today!

John Meadows was a bodybuilder and physique coach known for his innovative and hardcore approach to lifting, which he called…

Master the Reverse Grip Row for Stronger Back and Biceps

A thick, muscular back is truly a sight to behold. It doesn’t matter how pumped your pecs or how capped…

Maximize Upper Body Strength: Weighted Pull-Ups & Chin-Ups

The ability to perform a pull-up and chin-up can make you feel empowered. Most of us remember our first pull-up.…

13 Best Dumbbell Pullover Alternatives 

The dumbbell pullover is an old-school bodybuilding move that can develop your chest or your last, depending on how it’s…

Jumping Pull-Ups: Boost Your Back and Arm Strength Fast!

It’s hard to believe that CrossFit has been around for over 20 years. In the last two decades, CrossFit has…

8 Best Dumbbell Fly Alternatives For a Ripped Chest

The dumbbell fly is one of the most popular pectoral exercises. Most beginner programs will pair it with the bench…

9 Best High-Row Machine Alternatives

The high-row machine is a popular piece of equipment manufactured by Hammer Strength. You can find videos of top pro…

10 Best Middle Back Exercises for Strength, Mass, and Better Posture

Most bodybuilding back workout routines include an abundance of lat pulldown and pull-up exercises. This is good news because these…

9 Best Cable Pullover Alternatives

The cable pullover is one of the best exercises you can do to isolate the lats through their full range…

10 Best Ab Rollout Alternatives

Nearly every person who works out wants to develop a defined six-pack. Yet, very few actually achieve the goal. Part…

Bird Dog Rows: Strengthen Your Back, Core, and Glutes!

Lack of time can be a major barrier to exercising regularly. After all, even a simple workout can be very…

The Ten Best Rope Climb Alternatives

When I was a young Royal Marine Commando, much of our physical training revolved around rope climbing. In fact, one…

Scapular Pull-Ups: Strengthen Your Back and Improve Control

The name “pull-up” would imply using your arm muscles to lift your chin up and over a bar. However, the…

Single Arm Push Up: Master Form for Full Body Strength

Once upon a time, the single arm push-up was a feat thought to have only been achieved by exceptional humans.…

Unlock Flexibility: Master the Rear Deltoid Stretch Today!

Stretching a muscle effectively requires just as much attention to detail as training it. All too often, people think they’re…

Master Rope Climbs for Total Upper Body Strength Gains

Rope climbs are one of those bucket list exercises that we’ve all wanted to check off at some point. You…

Master the Reverse Dip: Target Triceps, Chest, and Back!

Need an idea for a bodyweight triceps builder or maybe something to finish them off after an arm workout? The…

7 Best Lower Back Exercises with Cables to Bulletproof Your Spine

Statistics suggest that eighty percent of adults experience back pain during their lifetimes (1). While many of these cases are…

Master the Reverse Grip Pull-Up: Build Back & Arm Strength!

Are you an overhand or underhand grip type of exerciser? Some people choose to have the best of both worlds…

Revitalize Your Rhomboids: Effective Middle Back Stretch Guide

If there was an award for simplest stretch ever it would probably be this one. The middle back stretch can…

The 9 Best Close Grip Bench Press Alternatives

If you want to build bigger, stronger triceps, the close (or narrow) grip bench press is hard to beat (1).…

Engaging Pull-In Exercise for Core Strength and Stability Ball

If you’ve mastered basic crunches and lying leg lifts then it’s probably time to step up your ab workouts with…

Lying Crossover Stretch: Unlock Upper Body Flexibility Today!

A tight lower back and hips can be caused by everything from tight hips to heavy lifting, overuse, injury, or…

Mastering Chest to Bar Pull-Ups: Target Key Back & Arm Muscles

Pull-ups are one of the best back exercises around. Bodybuilders have long used them to build broad, muscular lats and…

Ultimate Devil Press: Full-Body Workout for Strength & Tone

It’s hard to believe that CrossFit has been around for over two decades. What was initially labeled a workout fad…

Incline Bench Cable Row: Target Your Back and Biceps Effectively

Variety, they say, is the spice of life. That expression holds true when talking about the food you eat, your…

Kipping Muscle-Up: Target Your Upper Body and Core Strength

Much like the popular CrossFit-based kipping pull-up, the kipping muscle up is a technique used to complete more work (timed…

14 Best Middle Delt Exercises for Bigger, Broader Shoulders + Workout

Whether you are fully dressed or wearing a stringer vest, well-developed shoulders are always on show. After all, it’s your…

Machine Triceps Extension: Target Your Triceps & Anconeus Effectively

Bodybuilders LOVE to flex their biceps, and even recreational exercisers like to show off their biceps from time to time.…

13 Best Latissimus Dorsi Exercises to Build Bigger Lats

The lats are arguably the most important back muscles from an aesthetic standpoint. When developed properly, they give your back…

Standing Cable Pullover: Target Your Lats and Upper Body Strength

When it comes to building a broader, more muscular back, most lifters automatically gravitate toward compound exercises like pull-ups, chin-ups,…

Master Butterfly Pull-Ups: Strengthen Your Upper Body Muscles

Not so long ago, if you swung your legs during pull-ups or chin-ups, you’d probably be accused of cheating. After…

Landmine 180: Target Your Legs, Core, and Shoulders Effectively!

Crunches, leg raises, and planks all have their place in an ab-building regime, but so do the more unconventional exercises…

Press-Up vs Push-Up: Targeting Key Muscle Groups Explained

If you’re reading this hoping to learn the difference between press-ups and push-ups, I’ve got bad news for you –…

Bent Over Rear Delt Fly: Strengthen Your Upper Back Muscles

Developing your posterior chain muscles can be uncannily hard. The fact that you cannot look at your posterior muscles directly…

Kettlebell Seesaw Press: Strengthen Deltoids & Core Muscles

The kettlebell seesaw press is a version of the alternating kettlebell overhead press. It has carryover to other exercises and…

12 Best Rear Deltoid Exercises for Balanced Shoulders

And the award for the most-ignored muscle in bodybuilding goes to — the posterior deltoids! Many lifters neglect training their…

Serratus Anterior Exercises for Bodybuilders

Most bodybuilders and exercisers have a basic knowledge of anatomy. They know their gluteus maximus from their biceps, which exercises…

14 Best Compound Exercises for Stronger Abdominals

When it comes to abs training, it’s too easy to fall into the trap of doing the same old crunches…

Dumbbell Rear Delt Row: Strengthen Your Deltoids & More!

When it comes to deltoid training, most people focus on their deltoids by doing lots of overhead presses and lateral…

Pronated Pulldown: Target Your Lats & Upper Back Effectively

A lot of bodybuilders are guilty of paying too much attention to the muscles on the front of their body…

Kettlebell One-Arm Row: Master Your Back and Biceps Strength

The kettlebell one-arm row is a back exercise variation and alternative to other single-arm back exercises. However, unlike the dumbbell…

Seal Row: Build Back Strength & Sculpt Your Upper Body

If you have been doing dumbbell rows or lat pulldowns for years but still have no results to show for…

Cable Triceps Exercises: 11 Best Moves for Bigger, More Sculpted Arms

The biceps might be the more popular upper arm muscle, but if you want arms you can be proud of,…

Kettlebell Windmill: Targeting Your Core and Shoulders Effectively

It’s not your conventional strength-building exercise, however, movements such as the kettlebell windmill help to enhance many factors of your…

Thoracic Extensor Exercises for A Stronger Upper Back

When it comes to back training, most exercisers focus on their lats, rhomboids, traps, and erector spinae. This makes a…

15 Intense Push-Up Variations for Bodybuilders

Most bodybuilders use a combination of free-weight exercises and resistance machines to build bigger muscles, which is a process called…

Unique Cable Machine Exercises for Enhancing Your Back Development

Almost every modern-era bodybuilder has used the lat pulldowns and seated rows to build a muscular back. Purists may say…

13 Unique Bench Press Variations for Massive Pecs

The bench press is arguably the most popular strength training exercise. Powerlifters do it to build and test upper body…

12 Best Cable Machine Exercises for Bigger Biceps (+ Workout)

Ask a lifter what the best exercises are for bigger, more muscular biceps, and they’ll probably say barbell and dumbbell…

11 Cable Shoulder Exercises for Bigger, Stronger Deltoids: Backed by Experts

If you want to build massive, powerful shoulders, you need to include some kind of overhead press in your workouts.…

Inverted Row: Strengthen Your Back and Arms Effectively!

Also known as the supine row or Australian pull-up, the inverted row is one of the most underrated yet effective…

Kettlebell Bent Press: Target Deltoids, Traps, and Core Strength

The kettlebell bent press isn’t your everyday exercise however that doesn’t mean it’s not as beneficial. In fact, this movement…

Master Gorilla Row: Build Your Back and Strengthen Core

There are lots of exercises named after animals – spider curls, donkey calf raises, downward dogs, inchworms, bear crawls, crab…

The Best Pec Deck Alternatives for an Awesome Chest

The pec deck is a very popular exercise. That’s because it works. Very few other exercises isolate your pecs as…

Inverted Row Alternatives for a Broader, More Muscular Back

Inverted rows, also known as Australian pull-ups and body rows, are a very effective calisthenic or bodyweight back and biceps…

12 Hanging Knee Raise Alternatives for Rock Hard Abs

Hanging knee raises are an old-school abs exercise. You can do them using a pull-up bar, but that means you…

The 13 Best Landmine Press Alternatives for Massive Shoulders

The landmine is one of the most versatile training devices in the gym. Using just a landmine and a barbell,…

The 8 Best Compound Triceps Exercises for Size and Strength

Watch most people training their triceps, and you’ll probably see them doing things like pushdowns, skull crushers, kickbacks, and other…

Lat Pulldowns Vs. Pull-Ups: Which One Should You Do?

Back training is a must if you want to be strong and muscular. A well-developed back can add a lot…

6 Best Infraspinatus Exercises to Strengthen Your Rotator Cuffs and Reduce Shoulder Injuries

Rotator cuff tears are the most common shoulder injury [1] sustained by athletes and bodybuilders.   The group of muscles and…

Build Strength: Kettlebell Alternating Row for Total Upper Body

The kettlebell alternating row is a back exercise that offers training variety, aka the spice of life. Rather than using…

Renegade Rows: Strengthen Your Core and Upper Body Muscles

When it comes to core and abs training, many people tend to focus on isolation exercises like crunches, sit-ups, and…

Supinated Pull-Up: Target Your Back and Biceps Effectively

Here at Fitness Volt, we’re always on the lookout for new, exciting training methods and exercises. That’s because innovations in…

12 Best Pull Up Alternatives and Variations To Work The Same Muscles

Pull-ups are, in my experience as an ACE-certified personal trainer, one of the all-time best back and biceps exercises. Consequently,…

13 Best Teres Major and Teres Minor Exercises

The human body consists of over 600 muscles. However, as bodybuilders, we focus on at most 20, including the biceps,…

Maximize Back Strength: Effective Horizontal Row Workout

Pull-Ups are, without a doubt, one of the most “badass” of the exercises. Unfortunately, they’re also really freakin’ hard! Think…

The17 Best Bent Over Row Alternatives for A Bigger, More Muscular Back

Bent-over barbell rows are a popular back exercise. Some of the best bodybuilders have used them to build backs that…

10 Best Face Pull Alternatives: Exercises for Better Posture and Shoulder Health

Rumor has it that face pulls were invented by legendary strength coach Charles Poliquin. Whether that’s true or not, coach…

21 Exercises For Building Massive Traps

What do Brock Lesnar, Batista, and Goldberg have in common? Other than the fact that all three have been WWE…

One-Arm Pull-Up Mastery: Strengthen Your Back and Arms

Pull-ups and chin-ups, which are largely interchangeable, are staples of calisthenics training. Both exercises work your upper back and biceps.…

15 Best Cable Back Exercises & Workouts to Level Up Your Training

Most newbie lifters gravitate toward free weight training, aiming for quick results. Free weights are undoubtedly among the most effective…

Front Lever Raises: Target Your Lats, Core, and Shoulders!

Front lever raises look impossible! When properly performed, your body appears to defy gravity. Unlike front lever holds, which are…

Master Australian Pull-Ups: Strengthen Your Upper Body Muscles

When it comes to bodyweight exercises, back builders are relatively few and far between. There are lots of lower body…

The 11 Best Triceps Pushdown Alternatives

Although it’s impossible to prove, the triceps pushdown is probably the most popular and widely performed exercise for the muscle…

10 Seated Cable Row Alternative Exercises For Building A Massive Back

Seated cable rows are a staple in almost all back workout programs. Almost every gym around the world has a…

11 Best Kettlebell Back Exercises and Workouts

Everyone loves a good chest or abs workout. After all, these are the muscles you can see in the mirror.…

The 12 Best Cable Crossover Alternatives

Monday might be National Bench Press Day, but as most bodybuilders know, you need more than compound exercises to build…

Barbell Kickbacks: Target Your Triceps, Deltoids & More!

Your triceps are an important muscle. The biceps are arguably more well-known, but it’s the triceps that make up the…

7 Best Lower Trap Exercises For A Chiseled Upper Body

Experienced bodybuilders understand the importance of trapezius training for sculpting the ultimate back. Well-developed traps make you look powerful, and…

Yates Row: Build Back Strength & Sculpt Your Upper Body

Dorian Yates is a legend of modern bodybuilding. Not only was “The Shadow” enormously muscular, but he was also ripped…

Boost Your Back: Dead Hangs for Stronger Shoulders & Arms

We’ll be the first people to admit that the dead hang is not the most exciting bodyweight exercise you can…

The 10 Best Exercises for Stronger Rhomboids

When it comes to back training, most people tend to focus on their latissimus dorsi or lats for short. That…

Master Chin-Ups: Sculpt Your Back and Arms for Maximum Gains

If you want to build muscle mass and strength, your choice of exercise matters. Some exercises are definitely better than…

Kroc Rows: Build Back Strength and Definition Effectively

There are two main ways to train your back – vertical pulling exercises such as pull-ups, chin-ups, and lat pulldowns,…

Ultimate Bent-Over Two-Arm Dumbbell Row for Back Strength

The bent-over two-arm dumbbell row is an excellent back exercise because of its effectiveness for building muscle and strength. It’s…

Kroc Rows Vs. Pendlay Rows – Which One Is Best?

There are two main ways to train your back – shoulder adduction exercises like pull-ups and pull-downs, and shoulder extension…

The 10 Best Long Head Triceps Exercises for Thicker, Stronger Arms

Bodybuilding is a very detail-orientated sport. It’s not enough to have massive muscles; those muscles also need to be shaped…

Master the Dumbbell Lying Triceps Extension for Stronger Arms

The dumbbell lying triceps extension is one of those exercises that you just need to have in your arm training…

Dumbbell Incline Row: Target Your Back and Biceps Effectively

The dumbbell incline row, also called the chest-supported row, is a back exercise variation that’ll add muscle and strength to…

15 Best Barbell Bench Press Variations

The barbell bench press is THE classic strength training exercise. Bodybuilders use it to build bigger pecs, and it’s the…

15 Best Cable Ab Exercises For Ripped Core

When it comes to core and abs training, most people automatically gravitate toward bodyweight exercises. The reason for this is…

Maximize Core Strength: Master Rollouts for Total Ab Fitness

When it comes to abs and core training, a lot of people automatically gravitate toward bodyweight exercises. While moves like…

Maximize Your Back Gains: Cable Standing Row for Total Strength

The cable standing row (V-bar) makes a great addition to any back workout. It’s not your conventional back exercise but…

Cable Straight Arm Pulldown: Target Your Back and Arms Effectively

The cable straight arm pulldown (with rope) is an exercise that we highly recommend not just because it’s an effective…

Cat Stretch: Unlock Flexibility for Core and Back Muscles

The cat stretch is exactly like what it sounds like because it mimics how a cat would stretch. This yoga…

Maximize Core Strength: Cable Russian Twists Explained

Cable Russian Twists (on stability ball) are a unique exercise that you won’t see performed in your gym too often.…

Strengthen Your Core: Master the Bird Dog Exercise Today!

The bird dog sure doesn’t sound like the typical exercise but make no mistake, it’s actually an effective and commonly…

Master Cable Pulldown: Build Lats, Back & Biceps Strength!

The cable pulldown is one of the most commonly performed exercises that you’ll see at any gym. And that’s for…

Cable Lying Triceps Extension: Master Your Arm Gains Today!

The cable lying triceps extension should be a staple in anyone’s triceps training regime if possible. The advantage of this…

Maximize Core Strength with Barbell Rollouts for Total Abs

The barbell rollout is undoubtedly one of the most underrated exercises. However, we can tell you from experience that it’s…

Barbell Pullover: Build Chest & Back Strength Effectively

The barbell pullover is an effective free weight exercise that works the latissimus dorsi or lats for short. It’s often…

Barbell Overhead Squat: Mastering Full-Body Strength & Stability

The barbell overhead squat is not just an exercise; it’s a comprehensive test of strength, coordination, stability, mental fortitude, and…

Total Body Strength: Master the Barbell Clean and Press

The barbell clean and press isn’t your typical gym exercise. However, it’s an excellent full-body movement for building muscle, increasing…

Dumbbell Pullover: Unleash Full-Body Power and Strength

The dumbbell pullover sure isn’t the most common exercise used to build a big chest and lats. But we don’t…

Seated Cable Row: Target Your Back and Biceps Effectively!

The seated cable row is an excellent compound movement for building muscle and strength in your back. It is a…

Master the Bent-Over Barbell Reverse Raise for Stronger Shoulders

The bent-over barbell reverse raise is an isolation exercise for building muscle and strength in the rear deltoids. It’s a…

Master the Standing Cable Rear Delt Row for Stronger Shoulders

The standing cable rear delt row with rope is a very effective and functional exercise for building muscle and strength…

Decline Bent-Arm Barbell Pullover: Target Your Upper Body

The decline bent-arm barbell pullover is an isolation exercise which targets the lats and chest muscles. This exercise builds muscle…

Dumbbell Armpit Row: Strengthen Your Back and Arms Today!

The dumbbell armpit row is an isolation exercise which builds muscle and strength in the lateral deltoids which contribute to…

Incline Straight-Arm Pull-Down: Build Stronger Lats Today!

The incline straight-arm pull-down is a very effective exercise for building muscle and strength in the lats. It’s a great…

Cable Straight Arm Pulldown: Strengthen Your Lats Effectively!

The cable straight arm pulldown is an isolation exercise used for building muscle and strength in the Latissiumus Dorsi (Lats)…

Master the Hanging Straight Leg Raise for Core Strength

The hanging straight leg raise is a body weight based movement used to build muscle and strength in the abdominal…

Mastering Push-Ups: Engage Your Chest, Arms, and Core Muscles!

Push-ups, ancient in origin, have withstood the test of time as a highly effective and versatile exercise. Widely adopted by…

Master the Stability Ball Decline Push-Up for Total Chest Strength

The stability ball decline push-up is bodyweight exercise which builds muscle and strength in the Pectoralis Major (Chest). But the…

Master the Cable Rear Drive for Stronger Deltoids & Traps!

The cable rear drive is an exercise which builds muscle and strength in both the triceps and rear deltoids. Now,…

Pull-Up Exercise Guide: Build Back and Arm Strength Effectively

The pull-up is one of the most impressive (read: badass) exercises. You need incredible upper body strength and coordination to…

Strengthen Your Back: Machine One-Arm Row for Maximum Gains

The machine one-arm row is a compound exercise which builds muscle and strength in the muscles of the back. Now,…

Build Back Strength: Weighted Inverted Row for Total Upper Body

Pull-ups get all the glory when it comes to the best bodyweight back-building exercise, while inverted rows are often left…

Build Back Strength with One-Arm Lat Pull-Downs for Lats

The one-arm lat pull-down is a compound exercise which builds muscle and strength in the latissimus dorsi muscles of the…

Standing Twisting Cable Row: Strengthen Your Back & Obliques

The standing twisting cable row is a compound exercise which works essentially all of the back muscles of the upper…

Transform Your Back: Bent-Over One-Arm Cable Pull Guide

The bent-over one-arm cable pull is an isolation exercise which builds muscle and strength in the latissimus dorsi muscles of…

Sculpt Your Core: Master the Dumbbell Side Bend for Obliques

The dumbbell side bend is an isolation exercise that builds the oblique muscles of the core. Now, there’s been much…

Strengthen Your Back: Flat Bench Hyperextension for Full Power

The flat bench hyperextension is a compound exercise which builds muscle and strength in the Erector Spinae muscles of the…

Hanging Leg Raise: Target Your Abs, Hips, and Core Strength

The hanging straight leg and hip raise is a compound exercise used for building size and strength in the abdominal…

Transform Your Back: Standing Twisting Cable High Row Guide

The standing twisting cable high row is a compound exercise which targets the lats but it also works all of…

Single-Arm Cable Row: Build Stronger Lats and Back Muscles

The seated one-arm cable row is a very effective compound exercise which targets all muscles of the back. Now, these…

Cable Triceps Kickbacks: Master Your Form for Stronger Arms

No longer are triceps kickbacks thought of as just a ‘toning’ or women’s arm exercise. They’re a versatile exercise that…

Master the Landmine Row: Target Your Back and Arms Effectively

The landmine row, a timeless and old school exercise, is essential for achieving unparalleled back strength and growth. As a…

Master the Machine-Assisted Pull-Up for Back Strength

The machine-assisted pull-up is a great movement which effectively targets the latissimus dorsi muscles of the upper posterior chain. It’s…

Strengthen Your Core with Stability Ball Side Bend Exercise

The stability ball side bend is a core exercise but it works the obliques which assist with side flexion and…

Build Upper Back Strength: Straight-Back Underhand Cable Row

The straight-back underhand cable row is a back exercise which works the latissimus dorsi, trapezius, rhomboids, and Erector Spinae muscles…

Straight-Back Seated Cable Row: Strengthen Your Back & Arms

The straight-back seated cable row is a compound movement which builds muscle and strength in the upper posterior chain which…

Master the One-Arm Bench Dip for Total Upper Body Strength

The one-arm bench dip is a more advanced variation of the same exercise where both arms work together to perform…

Tone Your Core: Master the Cable Wood Chop Exercise

The cable wood chop is a very unconventional exercise which you’ll hardly see any gym-goers performing. However, it’s very effective…

Master the Machine-Assisted Close Neutral-Grip Pull-Up

The machine-assisted pull close-grip pull-up is a great exercise for the back muscles. You will develop muscle gains and strength…

Maximize Core Strength: Standing Ab Wheel Rollout Benefits

The standing ab wheel rollout is a very effective core exercise which is most suited for the intermediate to advanced…

Master Tricep Dips: Build Stronger Triceps & Shoulders Fast!

The tricep dip is a very effective bodyweight compound exercise for building maximum muscle and strength. In fact, it’s a…

Twisting Cable Overhead Press: Tone Deltoids & Core Strength

The twisting cable overhead press is a very effective shoulder press variation which works the anterior (Front) deltoids. Now, it’s…

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…

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…

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…

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…

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…

Master the Close Neutral Grip Lat Pull-down for Maximum Back Gains

The close neutral grip lat pull-down, or close grip v-bar pull-down, is a mass and strength building exercise which primarily…

Machine-Assisted Triceps Dip: Strengthen Your Upper Body Today!

Machine assisted tricep dips are a very effective exercise for any lifter with every level of training experience. Now, body…

Transform Your Triceps: Bent-Knee Bench Dip Guide

The bent knee bench dip is a variation of the body weight dip but it’s easier because you don’t need…

Strengthen Your Erector Spinae with Effective Back Extensions

The machine back extension is an isolation exercise for the erector spinae muscles which allow us to maintain an upright…

One-arm Towel Row: Build Back Strength & Sculpt Muscles

The one-arm towel row is a great exercise for training the back muscles and it’s very unique in that only…

Build Back Strength: Seated High Row for Powerful Lats & Biceps

The machine high row, or Hammer Strength row, targets the back and all of its associated muscles. Additionally, the biceps and forearms…

Medium-Grip Lat Pull-down: Build Your Upper Back Strength

The medium-grip lat pull-down is an effective compound exercise for the lats and upper back muscles. Anyone can perform this…

Wide-Grip Lat Pull-down: Strengthen Your Back & Biceps Today!

The wide-grip lat pull-down, or wide-grip pull-down is an effective cable exercise for the lats and upper back muscles, but…

Seated Bent-over Two-arm Dumbbell Kickback: Maximize Triceps Development

The seated bent-over two-arm dumbbell kickback is a potent triceps isolation exercise, crucial for building size and strength across all…

Transform Your Back: Reverse-Grip Lat Pull-Down Guide

The reverse-grip lat pull-down is an effective exercise which targets the latissimus dorsi (Lats) muscles. Now, by using a reverse-grip you…

Master the Decline Barbell Pullover for Total Upper Body Gains

The decline barbell pullover is a great exercise for both the latissimus dorsi and the pectoralis major. The exercise is better for…

Maximize Back Strength: Wide-Grip Cable Row Benefits

The wide-grip cable row is a fantastic exercise which targets all back muscles and it’s a popular movement for building…

One-Leg Front Plank: Strengthen Your Core and Stabilize

The one-leg front plank is an awesome core exercise which works your abdominals, obliques, and also your spinal erector muscles.…

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…

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,…

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…

Underhand Yates Row: Target Your Lats and Deltoids Effectively

The underhand Yates row is an effective compound exercise for building muscle and strength in the upper posterior chain of…

Close Neutral-Grip Pull-Up: Build Back and Arm Strength Fast!

The close neutral-grip pull-up is an excellent exercise for building muscle and strength in the back muscles. But the biceps…