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…
Effective Rhomboid Exercises for Stronger Back Muscles
The rhomboids are two small muscles located in your upper back, between your shoulder blades. They play a crucial role in helping you pull your shoulders back and maintain good posture.
When you sit at a desk or look at your phone, these muscles work hard to keep your spine aligned and your shoulders from rounding forward.Strong rhomboids are essential for everyday activities like lifting, carrying, and even reaching for items on a shelf. They help stabilize your shoulders, making movements smoother and reducing the risk of injury.
Plus, strong rhomboids contribute to a well-defined back, which can enhance your overall fitness and appearance.Ready to strengthen your rhomboids? Check out these effective exercises designed to target and develop this important muscle.
Exercises for Rhomboids
Band Standing Rear Delt Rows to Transform Your Delts
Transforming your deltoids can significantly enhance your upper body’s appearance and strength. The “Band Standing Rear Delt Rows” exercise effectively…
Barbell Overhead Carry: Boost Shoulder Stability & Core Strength
Most strength training exercises are static. You do them seated or standing, only moving your arms or legs. While this…
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…
Ditch Traditional Deadlifts: Touch and Go for Faster Strength and Muscle Growth
Touch-and-go deadlifts are a slight variation of the traditional deadlifts and are my favorite way of performing this exercise. The…
Forget Full Deadlifts – This Halfway Hack Builds More Strength and Saves Your Back
The bottom half deadlift is an excellent deadlift variation that can help you overcome sticking points in the bottom half…
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…
Sculpt Stronger Legs and Core with Sweeping Deadlifts
As a former powerlifter, I’ve done more than my fair share of deadlifts. In fact, I’d say the deadlift is…
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…
Pin Bench Press: Build Explosive Strength in Your Chest!
The pin bench press is an excellent exercise for overloading the chest and triceps and building lockout strength. The top…
Transform Your Legs and Core with Block Cleans Workout
Block cleans are a variation of cleans used by Olympic weightlifters to simultaneously work on the power position and drop…
The Top 10 Lateral Raise Variations for Capped Delts
When building bigger, more muscular shoulders, most lifters focus on overhead press variations. This makes sense as compound exercises like…
Face Pulls with Resistance Bands: Target Your Upper Back Muscles
Strength training has been part of my life for over 40 years. During that time, I’ve lifted weights to enhance…
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…
10 Lateral Raise Alternatives To Make Your Shouders Pop
With 16 years in the trenches and having coached hundreds of clients, I’m not shy to admit that the dumbbell…
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…
Seated Dumbbell Lateral Raise: Targeting Key Shoulder Muscles
In my experience, the seated dumbbell lateral raise is one of the best isolation exercises for promoting lateral deltoid hypertrophy.…
Master Rope Tricep Extensions for Stronger Arms Today!
The rope tricep extension is one of the best isolation exercises for medial and lateral tricep hypertrophy. Based on my…
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…
Wide Push-Ups: Strengthen Chest, Arms, and Core Effectively
I’ve been doing push-ups for as long as I can remember. They were a staple of my upper body training…
Thibaudeau Kayak Row Exercise to Build Strong Lats
The Cable Thibaudeau Kayak Row is an effective exercise for strengthening your lats and enhancing upper body strength while improving…
Weighted Parallel Bar Dips: Build Strength in Upper Body Muscles
Whether you are into bodybuilding, CrossFit, or calisthenics, parallel bar dips are a must-have in your exercise arsenal. As a…
Chest-Supported Y Raise: Strengthen Your Upper Back Muscles
Chest-supported Y raises are an effective exercise that can help build strength, promote hypertrophy, and improve posture. A study titled…
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 Total Body Strength with Split Jacks Workout
To have the best workout, you should do a proper warm-up. Research shows that a warm-up routine that elevates your…
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…
Dumbbell Push Press: Strengthen Deltoids and Build Power
There are more overhead press exercises than most lifters will ever bother to memorize. The dumbbell push press is an excellent…
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…
Master the Suspension Push-Up for Total Upper Body Strength
Suspension push-ups are nothing new, but there are generally two ways to do them. Holding onto the handles with your…
Maximize Chest Gains: Cable Standing Chest Press Benefits
The cable standing chest press is an underrated yet valuable push day technique offering distinct advantages over its lying, seated,…
Flat Vs. Incline Vs. Decline Bench Press: Which Should You Do?
The bench press is the king of upper body exercises. But, with three bench angles to choose from, which one…
Transform Your Shoulders: Master the Band Y-Raise Exercise
The band Y-raise is a precision-based isolation exercise targeting the backside shoulder muscles in addition to the rotator cuff, entire…
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…
Band Reverse Flys: Strengthen Rear Delts & Upper Back Muscles
When was the last time you saw the backside of your body? For some of you, it’s been months or…
Band Shrugs: Strengthen Your Traps and Upper Back Muscles
Band shrugs are an alternative exercise variation targeting the trapezius muscles utilizing elastic rubber bands that when stretched, create increasingly…
Band Shoulder Press: Build Strong Deltoids & Triceps Today!
While we don’t foresee gyms or weight training being fazed out ever, the fact is, with the lasting impacts of…
Weighted Plank: Strengthen Core & Sculpt Your Body Effectively
Lots of exercises are labeled as “the best,” but such accolades are purely subjective. Squats are often described as the…
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…
Standing Cable Chest Fly: Target Your Chest & Arms Effectively
A broad and muscular chest has been the symbol of masculinity since time immemorial. Chances are, they come up with…
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…
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…
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…
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…
12 Best Barbell Shoulder Exercises & Workout for Bolder, Stronger Deltoids
Broad shoulders symbolize strength and authority. Plus, they can help improve your physique aesthetics by accentuating your V-taper. Bodybuilding is…
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…
Standing Dumbbell Fly: Strengthen Your Chest and Shoulders
Close your eyes and think about an ideal free-weight chest workout. Chances are the training session includes the bench press,…
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…
Unlock Strength: Block Pulls for Hamstrings & Back Power
If you only had the time and energy to perform one exercise per workout, the deadlift would probably be your…
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…
Zercher Deadlift: Unlock Strength for Legs and Core Today!
The Zercher deadlift is the Zercher squat’s sibling. These exercises are the namesake of the 1930s strongman Ed Zercher. Although…
Band Lateral Raise: Target Deltoids & Trapezius Effectively
If you want to build half-moon-shaped delts at home, or on the go, then you need to get well acquainted…
Band Upright Row: Target Deltoids, Traps & Biceps Effectively
Need a top-tier way to develop your shoulders, traps, and arms at the same time? Don’t have weights or gym…
A Dozen Lateral Raise Variations for Wider Shoulders
Wide, defined shoulders are the trademark of a quality physique. They’ll make you look great, whether you’re wearing a tank…
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…
Triceps Pushdown Comparison: Rope vs. Straight Bar vs. V-Bar (Which is Better?)
The quantity of breaths we receive is predetermined, and we aim to maximize the value of each. This is also…
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…
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…
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…
Strengthen Your Upper Back: YTW Exercise for Better Posture
While the concept of rehab is pretty well-established, prehab is a much newer idea. With rehabilitation or rehab, you perform…
YTA Exercise: Strengthen Your Upper Back & Shoulders Today!
Poor posture is a typical problem for people who spend their days hunched over a keyboard. A lot of us…
Steinborn Squat: Target Your Legs and Core for Maximum Gains
Old-school bodybuilders and weightlifters had it tough. Unlike today’s lifters, they had no plush gyms or access to fancy equipment.…
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.…
Military Press vs. Overhead Press vs. Shoulder Press vs. Push Press — Differences Explained
Variation is the name of the game in weight training. Performing the same exercise every week can lead you to…
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…
Military Press vs. Overhead Press – Which One Is Best?
Big, sculpted shoulders will add a lot to your physique, improving your V-taper and making you look more powerful and…
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.…
Leaning Lateral Raise: Target Deltoids & Upper Back Muscles
While you can build massive shoulders with nothing but overhead presses, if you want to develop better muscle shape, you…
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…
Shoulder Press Machine: Target Deltoids & Triceps Effectively
Broad shoulders have been a symbol of strength and toughness since time immemorial. Wide shoulders can also help accentuate your…
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…
Weighted Push-Up: Target Your Chest, Arms, and Core Effectively
The humble push-up is arguably the most widely performed exercise in the world. Just about everyone who works out 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…
Egyptian Lateral Raise: Target Your Deltoids & More!
Do you want big, round, and broad shoulders that fill out your t-shirt, will earn you praise on the beach,…
Romanian Dumbbell Deadlift: Target Hamstrings, Glutes & Core
There are several exercises that are usually done with a barbell that may actually be better for you if you…
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…
Machine Lateral Raise: Target Deltoids & Traps for Growth
What do Superman, Batman, the Incredible Hulk, Thor, and most other macho superheroes have in common? All of them have…
Smith Machine Upright Row: Build Shoulders & Back Strength
A variation of a hotly debated exercise, Smith Machine Upright Row are a pull-focused movement that works the traps, upper back,…
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…
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…
Smith Machine Incline Bench Press: Build Your Upper Body Strength
While it’s true you cannot target a specific part of a single muscle (e.g., lower or upper abs), science and…
Reverse Pec Deck Fly: Target Your Upper Back Muscles Effectively
Folks that have tried nailing a headshot on a head glitch or a constantly moving enemy (in Call of Duty, obviously)…
Smith Bench Press: Build Chest, Shoulders & Triceps Strength
The freeweight barbell bench press may be hailed as the king of chest exercises but we’d argue that Smith machine…
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…
Pike Push-Ups: Target Your Deltoids and Build Upper Body Strength
The push-up (or press-up for our British readers) is the most popular and widely performed exercise on the planet. Almost…
Power Up Your Shoulders: Band Shoulder Press Guide
If you want to build cannonball delts at home with limited equipment, we highly recommend the shoulder press (with bands).…
7 Best Rack Pull Alternatives for Muscular Back
The deadlift is probably the most satisfying exercise you can do in the gym. Sure, the bench press is cool…
The 9 Best Reverse Pec Deck Alternatives
The reverse pec deck fly is an exercise done on specialized equipment to target the rear deltoids. The exercise also…
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…
15 Best Shoulder Isolation Exercises For Bigger and Peeled Deltoids
Ask a rookie lifter or a gym bro about the best shoulder exercises, and they’ll probably point you toward compound…
10 Effective Incline Bench Press Alternatives
As every bodybuilder knows, if you want to develop the best possible physique, you need to train your muscles with…
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…
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…
8 Best Cable Rear Delt Exercises
The rear deltoids are a lagging muscle group for most people. Located on the back of your shoulders, the rear…
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…
Wall Push-Ups: Strengthen Your Chest, Arms, and Core Muscles
There are over 600 muscles in the human body, and each one works in synergy with its neighbor to control…
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…
Ring Dips: Target Your Chest, Arms, and Shoulders Effectively
The bench press is arguably the world’s favorite chest exercise. But, despite its global appeal, the bench press is actually…
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…
Transform Your Upper Body with Dumbbell Around the World
Take a look at almost every chest workout, and you’ll usually see bench presses right at the top. The bench…
Master the Bradford Press: Build Strong Deltoids & Triceps
There are a lot of exercises named after the person who invented them. In many cases, it was this namesake…
Smith Machine Deadlift: Target Hamstrings, Glutes, and More!
Deadlifts are one of the most popular (and badass) exercises of all time. There is something inherently sexy about lifting…
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…
Cable Rear Delt Fly: Strengthen Your Delts and Upper Back
There is perhaps no better exercise for your posterior deltoid and back than the cable rear delt fly. If you put…
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…
Standing Skull Crushers: Target Triceps for Maximum Gains
If you are after big arms, then you need to be working your triceps hard and often. Of the three…
Master the Split Jerk: Target Your Full Body Strength Today!
If you like lifting weights, you probably have at least a passing interest in one or more of the strength…
Smith Machine Close Grip Bench Press: Build Upper Body Strength
“I don’t like to train arms,” said no one ever. Although most people love to work their biceps, only a…
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…
Reverse Fly Alternatives for Massive Rear Deltoids
Your shoulder muscles, correctly called your deltoids, are made up of three sections of fibers called heads. The anterior or…
Seated Military Press: Build Strong Shoulders & Triceps Today!
The military or overhead press is a classic strength training exercise. In fact, as recently as the 1960s, it used…
Kettlebell Hang Clean: Target Your Full Body Muscles Effectively
An all-around beneficial movement, the kettlebell hang clean is great for building functional strength in ways most are not used…
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…
Sizzling Cable Lateral Raise Alternatives for Wider, Sculpted Shoulders
The deltoids are a complex muscle group. There are three deltoid heads, and while they often work together, they can…
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…
Cable Y Raise: Strengthen Your Shoulders and Upper Back Muscles
While your knees would probably disagree, your shoulders are arguably the hardest working joints in your body. You can’t train…
Kettlebell Sumo High Pull: Build Glutes, Legs, and Upper Body
The kettlebell sumo high pull (or kettlebell sumo deadlift high pull) is a functional exercise that also builds strength and…
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…
Static Bicep Curl: Master the Ultimate Arm Builder Exercise
Close your eyes and imagine what the strongest guy in the world would ideally look like. Chances are, you pictured…
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…
15 Best Front Delt Exercises for Bodybuilders
Big, muscular shoulders significantly enhance your physique. In regular clothes, they give your upper body an impressive, powerful outline. With…
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…
10 Best Cable Machine Exercises for Bigger Pecs
Most bodybuilders supplement their bench press workouts with a few sets of cable crossovers. After all, what other chest exercise…
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…
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…
Sumo Deadlift Vs. Conventional Deadlifts: Which is Best?
If you want to get stronger and more muscular, deadlifts should be part of your workouts. The deadlift is one…
Trap Bar Vs. Barbell Deadlift – Which One Should You Do?
It’s hard to think of an exercise that’s more important than deadlifts. Yes, the squat is the so-called king of…
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…
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…
Power Clean Alternatives for Explosive Strength and Functional Muscle Mass
Power cleans are a simplified version of one of the lifts contested in Olympic weightlifting – the full clean and jerk.…
Hyperextension Alternatives for A Powerful Posterior Chain
It’s impossible to say which skeletal muscles are the most important, as each one has such different functions. However, there…
Master the Sumo Deadlift High Pull: Target Your Key Muscles!
Your body is made up of over 200 muscles. While nobody ever tries to train each one individually, many exercisers…
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…
The 10 Best EZ Curl Bar Arm Exercises + Workout
An EZ (pronounced easy) curl bar is shorter than an ordinary barbell. Unlike a regular bar, EZ bars are bent…
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…
Cuban Press: Master Your Shoulders and Enhance Stability
While your knees may disagree, your shoulders are probably the hardest working joints in your body. You can’t train your…
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…
8 Best Shoulder Press Alternatives For Savage Delts
There’s no denying that a well-developed set of shoulders is an essential element to an overall impressive physique that turns…
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…
Hex Bar vs. Barbell Deadlift – Which One Should You Do?
Deadlifts are, hands down, one of the best exercises you can do for your posterior chain muscles—the muscles of your…
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…
Close Grip Dumbbell Press: Master Triceps and Chest Gains
When it comes to building bigger pecs or increasing upper body strength, most people’s go-to exercise is the bench press.…
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…
Hand-Release Push-Ups: Strengthen Your Upper Body and Core
Despite their obvious popularity, a lot of people’s push-up form leaves a lot to be desired. To do more reps,…
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…
Master the Overhead Press: Build Shoulders and Upper Body Strength
Before the bench press was invented, if you wanted to develop or demonstrate your upper body strength, you did overhead…
Dumbbell Rear Lateral Raise: Target Deltoids & Upper Back
The dumbbell rear lateral raise is just one of the many great isolation exercises that help to develop the upper…
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…
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…
Floor Press Vs. Bench Press – Which One Should You Do?
Ask most bodybuilders what their favorite body part is to train, and a lot of them will tell you it’s…
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…
Dumbbell Upright Row: Target Deltoids & Traps Safely
If there was ever an exercise that had so much negativity behind its reputation, it’d be the upright row. The…
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,…
Dumbbell Reverse Fly: Target Your Rear Delts & Upper Back
The dumbbell reverse fly is a popular and effective isolation exercises used to build the rear deltoid muscles. The rear…
Dumbbell Raise: Sculpt Your Deltoids and Upper Back Muscles
Do you want wider, more impressive deltoids? Consider including the dumbbell raise, also called the armpit row and monkey row,…
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…
Best Side Delt Exercises for Broader, More Powerful Shoulders
Your shoulders are probably your most noticeable body part. Whether you are wearing a suit, t-shirt, or workout vest, good…
Dumbbell Lying Rear Lateral Raise: Target Your Shoulder Muscles
Believe it or not, there are many who neglect to train a muscle if they can’t see it when they…
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…
Maximize Upper Body Strength with the Dumbbell Iron Cross
The dumbbell iron cross is undoubtedly a unique exercise that isn’t talked about much (at least not from what we’ve…
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…
Maximize Triceps Gains: Cable Incline Pushdown Guide
The cable incline pulldown is a back exercise variation that emphasizes the latissimus dorsi or simply lats for short. It’s…
Hook Grip Deadlift: Build Strength in Key Muscle Groups
The barbell deadlift is one of the most productive strength and muscle building exercises you can do. Bodybuilders deadlift to…
Cross Jacks: Total Body Workout for Strength and Tone
Almost everyone knows about jumping jacks but have you ever heard of cross jacks? There’s a good chance that you…
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 Shoulder Gains: Effective Cable Shoulder Press Workout
The cable shoulder press is a variation of the shoulder press exercise that is commonly used to develop the front…
Cable Shrug: Target Your Traps and Upper Back Muscles Effectively
The cable shrug is a variation of the shoulder shrug that is utilized to build the trapezius muscle of the…
Cable Side Shrug: Build Traps & Shoulders for Peak Strength
The cable side shrug is a variation of the shoulder shrug that is utilized to build the trapezius muscle of…
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…
Master the Cable Overhead Triceps Extension with Rope Today!
The cable overhead triceps extension w/ a rope attachment is an isolation exercise that allows for a pronounced stretch in…
Cable Lateral Raise: Target Deltoids & Upper Shoulders Effectively
The cable lateral raise is an exercise variation that is very effective in building the outer portion of the deltoids.…
Barbell Rear Delt Raise: Sculpt Your Upper Back and Shoulders
The barbell rear delt raise is a unique, underrated shoulder exercise that still deserves a place in your workout routine.…
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 Bench Press: Build Chest, Shoulders, and Arms Fast
If you’ve ever had a chat with a fellow gym-goer about your workouts, invariably, the discussion will turn to the…
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…
Close Grip Bench Press: Build Massive Triceps and Chest Strength
When most people do bench presses, they do them with their hands at least shoulder-width apart, and usually wider than…
Pin Press: Ultimate Chest, Shoulders & Triceps Workout
When chasing bigger numbers on your overhead or bench press, you’ll eventually run into a roadblock. Because when you’re pressing…
Dumbbell Deadlift: Master Your Hamstrings and Glutes Now!
Barbell deadlifts have taken the spotlight since the beginning of time but are dumbbell deadlifts effective enough to use in…
Master the Face Pull: Strengthen Your Rear Delts & Traps
It’s not always about the free weights for building muscle, strength, and balance. Sometimes you have to make time for…
Master Cable Crossover: Build Chest, Shoulders, and Triceps
It’s no secret by now that every Monday is National chest day, but it gets even better… every meathead (Or…
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…
Incline Reverse-Grip Dumbbell Bench Press: Build Chest & Arms
The incline reverse-grip dumbbell bench press is a very effective compound exercise which targets the chest muscles for maximum 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 Cable Bench Press: Target Your Chest and Arms Effectively
The incline cable bench press is a compound exercise which builds muscle and strength in the Pectoralis Major (Chest). Now,…
Master the Decline Cable Fly for Chest Growth & Strength
The decline cable fly is an isolation exercise which builds muscle and strength in the Pectoralis Major (Chest) but the…
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…
Master the Barbell Rack Pull for Stronger Hamstrings & Glutes
The barbell rack pull is a compound exercise which builds muscle and strength in the entire surface area of the…
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…
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 Tricep Dumbbell Kickback for Stronger Arms
The dumbbell kickback or tricep kickback is an isolation exercise which builds muscle and strength in all three heads of…
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,…
Incline Reverse-Grip Barbell Bench Press for Chest Gains
The incline reverse-grip barbell bench press is a compound exercise which builds muscle and strength in the Pectoralis Major (Chest).…
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,…
Barbell Upright Row: Build Deltoids & Traps for Strength
The barbell wide-grip upright row is a compound exercise which builds muscle and strength in the shoulders and traps. Now,…
Close-Grip Push-Up: Target Triceps, Chest & Core Strength
The close-grip push-up is a compound bodyweight exercise best used for building muscle and strength in the tricep and chest…
Seated Dumbbell Overhead Press: Target Your Shoulders & Arms
The seated dumbbell overhead press is a compound movement which builds muscle and strength in the anterior deltoids, or front…
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…
Master the EZ Bar Curl: Target Your Biceps for Maximum Gain
The EZ bar curl is a commonly used biceps exercise variation that offers advantages over a straight barbell due to…
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…
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…
Dumbbell Arnold Press: Build Strong Shoulders and Arms!
The Arnold Press is a very effective exercise that builds the deltoid muscles. It’s a unique variation of the dumbbell…
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…
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…
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…
Incline Dumbbell Press: Build Chest and Shoulder Strength
The incline dumbbell bench press is a very effective compound exercise and it emphasizes the upper chest muscles near the…
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…
Build Stronger Shoulders with Alternating Dumbbell Front Raise
The alternating dumbbell front raise is an isolation exercise which builds muscle and strength in the anterior (Front) deltoids. Now,…
Ultimate Cable Overhead Bicep Curl for Arm Strength
The cable overhead bicep curl is a precision isolation exercise that effectively targets the biceps and brachialis muscles of the…
Ultimate Barbell Overhead Press for Strong Shoulders & Core
The barbell overhead press is an excellent compound movement used for building maximum size and strength. It’s a powerful movement…
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…
Decline Dumbbell Bench Press: Build Chest, Arms & Stability
If you are a fan of the classical chest/biceps split, implementing decline dumbbell bench presses is a must. And why…
Seated Dumbbell Overhead Tricep Extension for Stronger Arms
The seated dumbbell overhead tricep extension is a fantastic movement which builds optimal muscle and strength in all three heads…
Master the Seated Neutral-Grip Dumbbell Overhead Press
The seated neutral-grip dumbbell overhead press is a very effective exercise which targets the anterior (Front) head of the deltoids.…
Master the Decline Dumbbell Fly for Chest Development
The decline dumbbell fly is a chest fly variation which is performed to target the chest and mostly to emphasize…
Build Stronger Traps: Master the Barbell Shrug Exercise
The barbell shrug is an old-school, yet very effective compound movement which builds up the trapezius muscles of the back.…
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…
Master the Bent-Over Dumbbell Lateral Raise for Strong Shoulders
The head-supported bent-over lateral raise is an effective isolation movement used specifically for developing the rear deltoids. Keeping your head…
Dumbbell Bent-Over Lateral Raise: Target Your Shoulder Muscles
The bent-over lateral raise is a great isolation exercise which targets the posterior deltoids, giving the shoulders a complete look.…
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…
Trap Bar Deadlift: Strengthen Your Legs and Core Effectively
There is something special about deadlifts. Lifting the big weights off the floor invokes primal masculine behavior, giving us a…
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…
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…
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,…
Cable External Shoulder Rotation: Strengthen Your Rotator Cuff
The infraspinatus or external shoulder rotator is responsible for rotating the humerus and it’s important for shoulder stabilization. Now, the deltoid…
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…
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…
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…
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…
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…
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…
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…
Cable Front Raise: Target Your Shoulders for Optimal Strength
The anterior deltoids, or front deltoids are one of three heads which compose the shoulder muscles and they are important…
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…
Dumbbell Incline Fly: Target Your Chest, Shoulders, and Triceps
Whenever I hit the gym on chest day, I always make sure to use different variations of the dumbbell incline…
Reverse Plank Exercise: Strengthen Glutes, Core, and More!
The reverse plank is a great alternative to the standard plank. It mostly targets the glutes, hamstrings, and core, while…
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…
Superman Exercise: Strengthen Core, Glutes, and Back Muscles
Besides having the coolest name out of essentially any exercise, the Superman is a fantastic back exercise and all you…
Cable One-Arm Lateral Raise: Target Your Shoulders Effectively
The cable one-arm lateral raise is an isolation exercise for the lateral (Outer) head of the shoulders. It’s a very…
Dumbbell Incline Shoulder Raise: Target Deltoids & More!
The dumbbell front raise is an effective isolation exercise which targets the anterior (Front) deltoids, and it’s a great addition…
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…
Supine Cable Reverse Fly: Sculpt Your Posterior Deltoids and Upper Back
The supine cable reverse fly is a precision-engineered isolation exercise targeting the posterior deltoids and upper back muscles. This movement…
Overhead Barbell Tricep Extension: Master Your Arm Strength
The overhead barbell tricep extension is also known as the French press, and it’s a very effective isolation exercise for working…
Gripless Shrug: Target Your Traps & Upper Back Muscles
The gripless shrug, or calf raise machine shrug is a very effective isolation exercise for the trapezius muscles. Now, typically…
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…
Bodyweight Fly: Target Your Chest and Arms for Maximum Gains
The bodyweight fly is a more advanced but very effective chest exercise that works the pectoralis major. Now, you’ll likely…
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.…
Seated Bent-Over Lateral Raise: Target Your Shoulder Muscles
The seated bent-over lateral raise is an effective shoulder isolation exercise for building muscle and strength, but the rhomboids (Back…
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…
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…
Master the Barbell Stiff Leg Deadlift for Stronger Glutes
The barbell straight back stiff leg deadlift is an isolation exercise for building muscle and strength in the hamstrings and…
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,…
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…
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…
Ultimate Barbell Deadlift: Strengthen Hamstrings & Glutes
The barbell deadlift is a compound exercise that works the legs, back, and core muscles. It is also one of…
Low Cable Cross-Over: Target Your Chest and Triceps Effectively
The low cable cross-over or standing cable flye is a very effective isolation exercise which works the Pectoralis Major (Chest).…
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