Tip: Banded Deficit Reverse Lunge
Add some accommodating resistance to this exercise with bands and blow up your glutes.
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.
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.
Tip: The Towel Pull-Up
This variation of the neutral-grip pull-up really nails your grip and forearms.
Tip: The Side-to-Side Pull-Up
Good at pull-ups? Nice. Now try this variation.
Tip: 40 Second of Athleticism
Overall athleticism is a combo of movement quality, coordination, strength, and speed.
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.
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.
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.
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.
Tip: The Kettlebell Flye
The open grip and wrist position here allows for better pec isolation.
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.
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.
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.
Tip: The High-Pulley Face Pull
Bring up your rear delts, rhomboids, and external rotators with this movement.
Tip: Guillotine High Cable Curl
This exercise hits both the long and short heads of the biceps, which most biceps exercises can't do.
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.
Tip: The Dante Row
Combine lat isolation, a long range of motion, and a good stretch and you get this great row variation.
Tip: Olympic Deadlift
This is a hybrid between deadlifts and the traditional Olympic clean pull.
Tip: The Shoulder Push-Up
This push-back variation focuses more on your delts than your chest.