Effective Trapezius Exercises for Stronger Shoulders

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…

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…

The Victory Raise: The Only Exercise You Need for Big, Strong, Healthy Shoulders!

Well-developed shoulders don’t happen by accident. That’s because the shoulders are a very complex joint made up of multiple large…

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…

Dumbbell Curl and Press: Ultimate Move for Sculpted Arms!

Many exercisers train their bodies one muscle at a time. While this is a valid approach for hypertrophy and bodybuilding,…

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…

Offset Load Deadlift: Strengthen Hamstrings, Glutes & Core

As a strength and conditioning coach, I’m well aware of the benefits of core training. Strong abdominal muscles greatly influence…

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),…

Transform Your Lower Body: Master the Reeves Deadlift

The Reeves deadlift, named after the 1947 Mr. America and 1950 Mr. Universe champion Steve Reeves, is a barbell deadlift…

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.…

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…

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…

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…

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…

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 Stiff Leg Deadlift: Target Hamstrings & Glutes Effectively

Building strong posterior chain muscles is crucial for avoiding injuries and increasing overall performance. Although it is no secret that…

Master the Suspension Pike: Target Your Core and More!

When comparing suspension crunches (Also called knee tucks) vs. suspension pikes, they’re two different ballgames on the same field. Although…

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 Squat Jerk: Target Your Legs, Core, and Shoulders

Overhead presses and squats are two of the best exercises to build strength and muscle mass; the squat jerk delivers…

Band Straight Leg Deadlift: Target Hamstrings, Glutes & Core

Band straight leg deadlifts (BSLDL) are intended as a pull movement alternative to its free weight counterpart based on an…

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…

Master the Band Front Raise for Stronger Shoulders & Chest

The band front raise is an accessory shoulder exercise that targets the front-facing head of your tri-muscle deltoids just above…

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…

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…

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…

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…

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…

Standing Cable Fly: Target Your Chest and Shoulders Effectively

Common gym lore says that if you want to build a massive, sculpted chest, the bench press is the way…

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…

Maximize Strength with CrossFit Cluster: Total Body Workout

CrossFit is a unique sport. It involves beginner-friendly simple movements like the air squat, shoulder press, and kettlebell swings. On…

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…

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…

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…

Seal Jacks: Target Your Core and Lower Body for Total Fitness

When it comes to cardio and conditioning, many exercisers turn to outdoor activities like running and cycling to get 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…

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…

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…

Mastering Proper Plank Form for Total Core Engagement

In general, there are two ways to do any exercise – the right way and the wrong way. The right…

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…

Arm Circles: Strengthen Your Deltoids and Upper Body Muscles

Skipping warm-up is a common mistake among beginner and advanced lifters. Warm-up exercises help loosen your muscles and prime your…

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…

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,…

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…

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)…

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…

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…

The 13 Best Barbell Squat Alternatives

An old athletics coach of mine once told me that a workout without squats is not really a workout. This…

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…

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…

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…

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…

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…

81 Best Isolation Exercises By Muscle Groups

Isolation exercises are single-joint movements that target a specific muscle group. They are incredibly effective at promoting hypertrophy and improving…

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…

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…

The Best Barbell Curl Alternatives for Bigger, Stronger Biceps

The barbell curl, also known as the two-handed biceps curl, is a classic arm exercise. Known as a great mass…

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…

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…

Kettlebell Turkish Get Up: Master Full-Body Strength & Stability

The kettlebell Turkish get up is a functional exercise that requires and improves total-body stability. It also works most muscles…

Maximize Strength: Resistance Band Deadlift for Total Leg Power

Deadlifts are one of the most badass exercises of all time. Watching a barbell bend as a lifter deadlifts a…

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…

The 7 Best Exercises for a Thick Neck

Neck training is a traditional part of many sports, including football, boxing, MMA, and wrestling. However, neck exercises have somewhat…

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…

Bear Plank: Strengthen Your Core and Sculpt Your Body

We’re all familiar and then some with the plank exercise. With the recent resurgence of the traditional plank many variations…

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…

Romanian Deadlifts: Target Hamstrings, Glutes & More!

Romanian deadlifts (RDLs) are one of my favorite posterior chain exercises. I’ve used them in my own training to beef…

12 Unique Squat Variations for Stronger, More Muscular Legs

Squats are often called the king of exercises, and that’s a title they truly deserve. Whether you want to build…

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…

Arnold Press Vs. Dumbbell Shoulder Press – Which One Should You Do?

Your shoulders are involved in every chest and back exercise you do. They act as synergists (helpers) and stabilizers whenever…

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…

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 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…

Kettlebell Swings: Ignite Your Glutes, Core, and Strength!

Despite its widespread use and popularity, the kettlebell swing is one of the exercises most likely to be done incorrectly.…

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…

Unlock Strength with Kettlebell Arnold Press for Upper Body

The kettlebell Arnold press is a shoulder exercise variation named after the iconic 7x Mr. Olympia Arnold Schwarzenegger. But let’s…

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…

Anterior Deltoid Exercises List

The front deltoids accurately described as the anterior deltoids are muscles located at the front of the shoulder. They are…

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…

Crab Walk: Target Your Glutes, Core, and Upper Body Effortlessly

There are quite a lot of exercises named after animals, and that’s especially true in yoga. That’s because many of…

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…

Kettlebell Alternating Hang Clean: Sculpt Your Full Body Strength

The kettlebell alternating hang clean is a functional exercise that adds an interesting element in that you have to be…

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…

Arnold Press: Target Deltoids, Traps, Triceps & Serratus

The Arnold press is a shoulder exercise that involves rotating the palms outward while lifting dumbbells overhead. It targets the…

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…

Z Press: Ultimate Guide to Strengthen Deltoids & Core

The bench press is a relatively recent addition to the exercise hall of fame. Invented shortly after the second world…

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.…

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

The jack press is like a two-in-one movement that helps to build up your cardio fitness, coordination, and maybe even…

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…

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 Hanging Pike: Target Your Core like a Pro!

The hanging pike is a leg raise variation that works the abdominal muscles and more. It’s similar to the toes-to-bar…

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.…

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…

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…

Dumbbell Front Raise: Build Strong Deltoids & Upper Chest

For many, the front delts are an overdeveloped muscle group and either don’t need much or any extra work because…

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.…

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…

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 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…

Barbell Front Raise: Master Your Anterior Deltoid Strength

It’s very possible to argue that the front deltoids are an overdeveloped part of the shoulders. This is because, during…

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…

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…

Master the Barbell Sumo Deadlift for Stronger Legs & Back

The barbell Sumo deadlift is an excellent compound exercise which builds maximum muscle and strength in the leg and back…

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,…

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…

Seated Barbell Overhead Press: Build Strong Shoulders & Arms

The seated barbell overhead press is a compound exercise which builds muscle and strength in the anterior and lateral shoulder…

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,…

Double Cable Front Raise: Strengthen Your Shoulders & Upper Body

The double cable front raise is an isolation exercise which builds muscle and strength in the anterior (Front) deltoids. And…

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…

Overhead Cable Curl: Build Strong Biceps and Arms Fast!

If you feel like you lack width and thickness in your arms, then overhead cable curl is the exercise you…

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…

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…

Build Strong Arms: Weight Plate Reverse Curl for Biceps & Forearms

The weight plate reverse curl is an unconventional isolation exercise used for developing the bicep and brachioradialis muscles. It’s a…

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…

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…

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…

Dumbbell Curls: Build Strong Biceps with Effective Tips!

If we had to guess the most commonly performed biceps exercise, it’d be dumbbell curls hands down! There are several…

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…

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.…

Strengthen Your Biceps: Side-Lying Bodyweight Curl Guide

The side-lying bicep bodyweight curl is unconventional bicep exercise which utilizes your own weight to effectively perform bicep curls with…

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.…

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…

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…

High Bird Dog Plank: Strengthen Your Core & Glutes Effectively

Planks are very effective and no one would disagree but rather than doing them the conventional way; it’s always good to…

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,…

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…

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…

Seated Alternating Dumbbell Front Raise for Shoulder Strength

The seated alternating dumbbell front raise is an isolation exercise for the anterior (Front) deltoids. Now, although the anterior deltoids…

Plate Front Raise: Strengthen Shoulders & Core Muscles!

The plate front raise targets the anterior (Front) deltoids and all you need is a weight plate to perform this…

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…

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…

Dumbbell Shrug: Master Your Trapezius for Stronger Shoulders

The dumbbell shrug is an excellent mass and strength builder for the trapezius muscle. Now, many people (Mostly men) desire…

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.…

Cable One-Arm Front Raise: Target Your Shoulders & Core!

The cable one-arm front raise is a very effective front deltoid isolation exercise for building muscle and strength. Now, cables…

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…

Dumbbell One-Arm Overhead Press: Strengthen Shoulders & Core

The dumbbell one-arm overhead press is a great compound exercise for the anterior (Front) delts and you can do it…

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…

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,…

Elbow Lift: Strengthen Your Biceps and Shoulders Effectively

The elbow lift is a very effective bodyweight exercise which builds muscle and strength in the back muscles. Now, generally,…

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…

Front Squat: Strengthen Your Quads, Glutes, and Core!

The barbell front squat is a very effective compound exercise for building maximum muscle and strength in the leg muscles.…

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…