Tip: Dragon Flag Progressions
Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.
February 17
Tip: Chest Supported Dumbbell Row
This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.
February 15
Tip: 3 Tips for a Perfect Curl
Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.
February 3
Tip: Dynamic Oscillatory Pec Stretch
A safer, smarter way to stretch the pecs.
February 2
Tip: Backward Static Lunge
For bigger quads, the reverse static lunge beats the forward version.
February 1
Tip: Self Myofascial Release for Anterior Delt & Pec Major
Reduce intramuscular scar tissue at this critical spot to avoid future injuries and dysfunction. Here's how.
January 30
Tip: Incline Concentration Curl
For a more effective concentration curl, use an incline bench and forcefully squeeze the dumbbells together. Contract extra hard at the top.
January 29
Tip: Dip Machine, Heavy Negatives
Grab a partner and give this growth-inducing triceps exercise a shot.
January 28
Tip: Curls with 3-Second Negatives
The lowering phase of the curl is where a lot of the muscle damage, and thus growth, is created. Don't just drop the bar.
January 27
Tip: Smith Machine BOSU Ab Crunch
Combining two of the silliest things in the gym – the Smith machine and the BOSU ball – actually makes for a fantastic ab exercise. Try it.
January 26
Tip: Banded Chest Supported Rows
Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.
January 25
Tip: Banded Max Tension Alternating Pulldowns
Hold one side isometrically in the contracted position at the bottom while the other side is moving. Add bands to really ramp it up.
January 23
Tip: Single-Arm Machine Curl
Start your biceps work with hammer curls, then a preacher curl variation like the one here. For safety, finish with heavy barbell curls when you're biceps are fully pumped.
January 22
Tip: Cross-Body Hammer Curl
Nail the brachialis muscle between the biceps and triceps for bigger, wider arms. This cross-body variation of the hammer curl is my favorite.
January 21
Tip: Rotating Lat Pulldown
Build your lats with this unilateral pulldown variation. You'll get a growth-inducing stretch at the top and a hard contraction at the bottom.
January 17
Tip: Good Curl Form with Elbow Raise
Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.
January 13
Tip: Hip Thrusts in a Rack
Doing this glute-builder in a rack acts as a depth gauge, much like box squats. It keeps your form in check and it makes it easy load and unload plates.
January 11
Tip: Towel Bent Row
This is a great bang for your buck exercise to work your upper back and grip at the same time.
January 9
Tip: Thick Grip Neutral Pull-Ups
Strengthen your grip by doing your pull-ups or chin-ups with a thick grip attachment or a couple of towels.
January 7
Tip: The Right Grip for the Barbell Ab Rollout
To keep your shoulders healthy, always use a shoulder-width grip or slightly narrower on this great core exercise.