Tip: Avoid Kyphotic Posture
For hip hinge exercises like RDLs and deadlifts, watch out for this common mistake.
March 13
Tip: Scap Rows
Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.
March 12
Tip: Prone Trap Raise
Fire up your neglected lower traps with this exercise. Do 4 sets of 12 reps.
March 11
Tip: Back Raise for Erectors
Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.
March 10
Tip: Split Squat with Isometric Holds
Do a split squat, then only come about three-fourths of the way up. Hold that position for 3 seconds before lowering. Great for the glute medius and minimus.
March 9
Tip: Banded Good Morning
Ramp up this powerlifting accessory exercise with a band to add resistance at the waist and cue yourself to get the hips through. Great for glutes.
March 8
Tip: 10 and 2 Stationary Lunge
Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).
March 7
Tip: Alternating Eccentric Leg Curl
Force those hamstrings to grow! Lift with two legs, then overload the negative by lowering with one leg. Switch to both legs when you hit failure.
March 5
Tip: Single-Arm Plank on Rings
Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.
March 4
Tip: The Single-Arm Plank
If you could only choose one exercise to train your core, it should be the single-arm plank.
March 3
Tip: 6-Ways for Shoulders
Add this to the end of your shoulder workout and get ready to burn and grow.
March 2
Tip: Machine Laterals With Assisted Negatives
For this intensity technique, do the concentric part of the exercise on your own, then have your training partner push down during the negative as you resist.
March 1
Tip: Hang and Swing Destroyer Set
Stubborn rear delts? Punish them until they grow with this 100 rep drop set. Use partials at first, then full range on the last drop.
February 28
Tip: Pulldown Crunch
Blow out all your air on the way down and contract hard. Do 10-12 reps.
February 27
Tip: Over and Backs for Delts
Also called the Bradford press, this continuous tension movement is a great delt-day finisher.
February 25
Tip: Plate Crunch
Abs respond better to weighted exercises, like this one, which is also called the prisoner crunch.
Tip: The Bear-Crab Complex
Two great mobility drills combined into a fast, effective warm-up.
February 21
Tip: Cross-Body Plank
If you can plank for more than 30 seconds, you need a more advanced variation. Try this.
February 20
Tip: Goblet and Hack Squat Superset
For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.
February 19
Tip: Lateral Shuttle 2-Step
Boost your athleticism, improve coordination, and set your quads and lungs on fire with this do-anywhere drill.