If you're like me and are a huge fan of incline dumbbell rows and incline dumbbell presses, you're always looking for new ways to modify and tweak these movements. Here's how to modify these movements to make them even more effective.
If you're looking for a method that allows you to overload the daylights out of squats, deadlifts, hinges, and rows, while also minimizing stress to the spine and low back, look no further than the hanging trap bar method. Here's how to do it.
If you're looking for a way to spice up your weighted pull-ups, pushups, dips, and inverted rows while also crushing your grip strength, try this double barbell fat grip protocol. Just be prepared for some serious upper body gains.
Renegade rows are some of the most effective core and back exercises there are. However performing them on the landmine station also provides additional benefits. Here are several landmine renegade row variations guaranteed to crush your whole body.
Besides providing a unique way to build significant functional strength and hypertrophy throughout your physique, the double barbell protocol can teach lifters of all levels how to maximize their body mechanics and technique on a number of lifts. Here's How.
Here's one of my favorite pullover variations for crushing the upper back, lats, shoulders, chest, core, triceps,and more. Besides improving mobility, stability, and symmetry, this is one of the most brutally intense pullover variations you'll ever use.
If you’re looking for an all-in-one exercise that crushes the posterior chain including glutes, hamstrings, and upper back yet simultaneously addresses mobility, stability, and symmetry, look no further than this stride-position bent over row.
If you're looking for unique variations of the bench press and bent over row that not only improve form, mechanics, and muscle function but also build slabs of mass in the upper body, you'll want to give offset leverage a try.
If you're looking for a unique t-bar row exercise that not only feels very natural but absolutely crushes your upper back and lats, you'll want to check this out. As an added bonus it's great for helping the lifter lock in their form and mechanics.
Pull overs are one of the best exercises for targeting your entire upper body and core including the upper back, lats, and chest. If you want ramp up the intensity a step further try performing these two pull overs using the trap bar.
When it comes to building upper back strength and improving posture, inverted rows are tough to beat. While there are numerous variations one that I’ve recently found to be incredibly effective is the foam roller version. Here's why.
Want to master your bodyweight exercises such as pushups, inverted rows, dips, and pullups? Try incorporating the anti-chaos band method. It requires unbelievably strict mechanics and smooth form or you will oscillate out of control.
If you’re looking for an exercise that absolutely annihilates the hamstrings and posterior chain yet also improves lower body mechanics try this Hanging Band Pullup Leg Curl performed in both a unilateral and bilateral fashion.
Pullovers are one of the best upper body and core exercises for building strength and hypertrophy. Unfortunately they also tend to create joint issues due to faulty form. Here's the best variation for eliminating this problem.
If you're looking to add serious size to your upper body, try using the modified Reeves Grip in conjunction with bodyweight movements on the trap bar. Some of these movements include pull-ups, inverted rows, pushups, and planks.
The traditional Reeves deadlift is a very effective upper back and grip exercise. Unfortunately it also has some common pitfalls. By using the trap bar instead of a standard barbell you eliminate these issues and gain better results.
By employing accommodating resistance in the form of bands and chains to trap bar deadlifts we can deload the weaker bottom position and overload the stronger top position. This has multiple benefits for strength, size, and performance.
If you’re looking for an exercise that devastates the entire core, back, biceps, forearms, rear delts, and grip, look no further than this brutal overcoming isometric renegade row performed in a barbell suitcase fashion.
Looking for a simple yet highly effective trap bar deadlift variation? Try this eccentric isometric deadlift as demonstrated by NFL superstar DeAngelo Hall. Not only will you build massive legs but your upper traps, lats and back will get jacked.
If you're looking for a rowing variation to increase your bench press and build your lats then this reverse bench press or reverse inverted row will do the job. Here's how to set it up for maximal gains and optimal performance.