Hack squats are widely considered one of the most effective leg exercises that you can incorporate into your leg routine. Just like an ordinary squat, it is a compound exercise that targets a wide variety of muscles in your legs. Everything from your glutes and hamstrings to your quadriceps, and even your calves as well. But as hack squats are performed using a machine they allow you to focus on each rep and grind out those few extra important reps. However, not all gyms have hack squat machines, and you probably don't have one at home either. Or perhaps your gym is so busy that you have no ch ..read more

Dumbbell pullovers are a great exercise to target your chest and back. Although, it is a hot topic of debate whether it is a chest or lat exercise. And it is easy to see why people get confused. But if performed with the correct form with straight elbows, then dumbbell pullovers target your chest more. However, small adjustments to the elbow's position can turn this into a great back exercise. This makes dumbbell pullovers a versatile exercise and popular choice no matter if you're a bodybuilder, powerlifter, strongman, or just someone who wants to build a bit of muscle. So let us get to it an ..read more

If you've never heard of the face pull before, then you're in the right place, because this is a fantastic exercise for your shoulders and upper back, one that you certainly don't want to miss out on. Today, we're going to take a much closer look at the face pull exercise, what a face pull is, what its benefits are, and which muscles are worked. We’ll also provide you with a step-by-step guide on how to do face pulls, along with some tips, as well as mistakes to avoid. This will help ensure you perform each rep with the correct form and generate the most muscle activation possible.   What ..read more

If you are looking to grow bigger carms, then chances are you have heard of bicep curls. They are one of the most popular bicep exercises and for good reason. However, the fact is that there are many different types of dumbbell curls that you can do, with each one targeting a slightly different part of your biceps and activating your muscles to differing degrees. Today, we're going to look at the 12 best dumbbell bicep exercises and exactly how to do them, so let's get to it.   A Crash Course on the Biceps Brachii Muscle Your biceps or biceps brachii, is the muscle located on your anteri ..read more

Perhaps one of the most difficult exercises to perform at the gym is the pull-up. If you want to build a whole lot of muscle and strength in your upper body, particularly in your arms, shoulders, and upper back, then the pull-up is one of the best exercises you could do. There are a wide range of pull-up variations, all of which we will take a look at today, and they all work slightly different muscles. But we want to figure out which muscles pull-ups work, and what the difference is between the pull-up variations in terms of the muscles worked. This way you can incorporate the pull-ups into y ..read more

If you want to impress people when you flex your biceps, you need to know which section to target. Sure, the short head of the bicep is important to provide some thickness to your arm when it's not flexed. However, when you flex your arm, it's the long head that sticks out, and it's the long head that creates those big peaks that you're looking for. What we want to do today is to take a look at the 8 best long head bicep exercises so you can grow those peaks. We'll start with a bit of basic information and then get right to the best exercises to target the long head of your biceps.   The ..read more

We all know that one person who absolutely hates leg day will do anything they can to get around it. But training your legs should be a part of every good workout routine. Your legs provide a good base for better mobility, posture, and it can even improve the performance of your upper body too. Sure, deadlifts and squats are fantastic compound leg exercises, but the leg press machine is another great training tool. A leg press machine is a special piece of gym equipment designed to build big leg muscles, and this goes for the glutes, the quadriceps, and the hamstrings alike, and to a certain d ..read more

If you're looking to grow bigger and stronger shoulders, one of the best machines you can use at the gym is the cable machine. The cable machine is very versatile and allows you to work out all three heads of your deltoids by positioning the pulley in different ways using a variety of different attachments. Let's take a look at some of the best cable shoulder exercises for size and strength.   The Anatomy of Your Deltoids – The Shoulders Before we start talking about the best exercises to do for your shoulders with a cable machine, you need to know that the deltoids consist of three sepa ..read more

People creating their own home gym usually start with things like benches, dumbbells, barbells, and other basic pieces of equipment. However, one piece of equipment that will have the biggest impact on your strength training is a power rack. Sure, a power rack is big, heavy, and relatively expensive, but it's also one of the most versatile pieces of exercise equipment you could have in your home gym. As you'll see below, you can perform a wide variety of exercises on a power rack, and they come with many other benefits for home gym use as well. Let's take a look at all of the biggest power rac ..read more

To the untrained eye, the squat rack and the power rack might look extremely similar. Yes, they are both metal frames that help keep you safe while doing a variety of lifts. However, there are some relatively subtle differences between power racks and squat racks, which may be the deciding factor in terms of which one you choose. Today, we want to take a closer look at both squat racks and power racks to figure out what the biggest differences between them are, and which one is right for you.   What is a Squat Rack? First, we have the squat rack. A squat rack consists of a steel frame wi ..read more