How to Do the Pendlay Row Correctly for Major Back Muscle Gains
The Pendlay row is a strict barbell row where you start every rep from a dead stop on the floor with your torso roughly parallel to the ground. To do it correctly for back muscle gains, pull the bar fast to your lower chest or upper abs without your hips or torso rising, lower it […]
How to Do the Lying Cable Curl Correctly for an Arm-Pumping Biceps Finisher
The lying cable curl is a simple way to finish off your biceps with a big pump, as long as you set it up right. To do it correctly, set the cable so it still pulls on your forearm when your elbow is nearly straight, pin your upper arms, lower the handle slowly over 2–3 […]
How to Perform the Prone Dumbbell Spider Curl with Perfect Form
To do the prone dumbbell spider curl with good form, lie chest-down on a bench set to about 45 degrees (anywhere from 30 to 60 works) and let your upper arms hang straight down. Curl the weights up using only your elbows, with palms facing forward and a light load, and lower each rep over […]
These 5 Exercises Will Make Your Deadlifts Even Stronger
Most lifters pick deadlift accessories out of habit, and that rarely fixes the actual weak spot in the lift. The five exercises that best support a stronger deadlift are the Romanian deadlift, deficit deadlift, rack or block pull, barbell bent-over row, and barbell hip thrust, and you’ll get the most from one or two that […]
What to Do if Squats Hurt Your Lower Back: A Step-by-Step Recovery Guide
If squats are hurting your lower back, back off the weight or depth right away, switch to a more upright variation like a goblet or box squat, and rebuild your bracing and mobility before loading up again — unless you have leg numbness, weakness, or bladder or bowel changes, in which case you need medical […]
Best Heavy Back Squat Alternatives: What the Evidence and Coaches Actually Support
If your lower back, shoulders, or knees can’t handle a heavy back squat anymore, the belt squat and safety squat bar are your best direct replacements, while the trap bar deadlift and Bulgarian split squat work best if you’re training for athletic performance. Keep reading to see exactly which alternative fits your situation and why […]
5 Signs You Have Weak Glutes
Your glutes do more than shape your backside — they stabilize your pelvis and power nearly every hip movement you make, so when they’re weak, other body parts end up covering for them. The five clearest signs are a hip that dips or sways when you walk or balance on one leg, a knee that […]
How to Do the Floor Skull-Crushers Correctly for Bigger Tris
Floor skull-crushers work your triceps by having you lie on the floor and lower a dumbbell or EZ-bar toward the top of your head, then press back up to full lockout, keeping your upper arms still throughout. Do them for 3-4 sets of 8-15 reps with a slow, controlled lowering phase, and keep reading for […]
5 Best Exercises for Hip Pain: A Step-by-Step Guide to Moving Better
Hip pain often comes down to weak or poorly coordinated glute muscles and tight hip flexors, and the exercises that help most target exactly that: the glute bridge, hip abduction, the clamshell, hip extension, and the kneeling hip flexor stretch. Keep reading for a step-by-step breakdown of how to do each one safely and get […]
Why Your Body Needs the Lateral Lunge
Your body needs the lateral lunge because it’s the simplest way to train side-to-side movement, a direction your squats, deadlifts, and forward lunges almost completely skip, and doing so builds the hip and groin strength tied to fewer knee and groin injuries plus better balance on uneven ground. Keep reading to see exactly how it […]