Tip: Banded Deficit Reverse Lunge
Add some accommodating resistance to this exercise with bands and blow up your glutes.
June 27
Tip: Deadlift Setup: Take the Slack Out
Just before liftoff, take the slack out by pulling the chest up and pulling the bar against the weights. Listen for the clink.
June 20
Tip: Stability Ball Cable Rotation
Here the stability ball acts as a cam, providing constant, equal tension. Try this instead of cable chops for core work.
June 15
Tip: The Towel Pull-Up
This variation of the neutral-grip pull-up really nails your grip and forearms.
June 14
Tip: The Side-to-Side Pull-Up
Good at pull-ups? Nice. Now try this variation.
June 11
Tip: 40 Second of Athleticism
Overall athleticism is a combo of movement quality, coordination, strength, and speed.
June 10
Tip: Seated Cable Rows with Iso Holds
Do an isometric hold every third rep or so to produce greater muscle activation and stimulate size gains.
June 9
Tip: One-And-A-Quarter Reps for Triceps
Go through a full range of motion, then a quarter of the range of motion. That's one rep.
June 8
Tip: Reverse Bench Press
Also called the reverse inverted row, this odd-looking exercise boosts your bench press by teaching lat and upper back activation.
June 7
Tip: Continuous-Tension Dumbbell Bench Press
Tension builds muscle. Stop your reps just short of lockout if your main goal is hypertrophy. It's a good finisher after your full ROM sets.
June 5
Tip: The Kettlebell Flye
The open grip and wrist position here allows for better pec isolation.
June 3
Tip: Cable/TRX Reverse Flye
Add a suspension trainer attachment to the cable machine to hit your back and rear delts in a new way.
June 2
Tip: Standing Rotational Rope Row, Unilateral
Pittsburg Pirates outfielder, Austin Meadows, demonstrates this variation of the rope row. Note the hand rotation for more activation of the lats and upper back.
June 1
Tip: The Low-Pulley Face Pull
Go light, be meticulous with your form, and focus on contracting all the small muscles working in your upper back and shoulders.
May 31
Tip: The High-Pulley Face Pull
Bring up your rear delts, rhomboids, and external rotators with this movement.
May 30
Tip: Guillotine High Cable Curl
This exercise hits both the long and short heads of the biceps, which most biceps exercises can't do.
May 29
Tip: The Gironda 45-Degree Row
Without moving your hips back and forth, get a good stretch in the lats, then pull the bar into the lower abs.
May 28
Tip: The Dante Row
Combine lat isolation, a long range of motion, and a good stretch and you get this great row variation.
May 24
Tip: Olympic Deadlift
This is a hybrid between deadlifts and the traditional Olympic clean pull.
May 21
Tip: The Shoulder Push-Up
This push-back variation focuses more on your delts than your chest.