The seated cable row with a neutral grip is a great exercise for women who want to build some muscle in their back. You use a weighted cable machine that is set up horizontally with foot plates. Like other horizontal rowing variations, the main muscles it works are the lats, rhomboids, forearms, traps, and rear delts. It’s also fairly good for your arms, though, and should stimulate a bit of biceps growth. Let’s take a closer look at how to do this row variation, common mistakes, and how to program it into your workouts. Seated Cable Row With Neutral Grip: The Overview We use this rowing varia ..read more

The Barbell Romanian deadlift is one of the best female lifts because it’s a compound lower-body exercise that targets your hamstrings and glutes while also training hip mobility, good posture, and balance. The barbell allows you to safely and consistently increase the weight over time, allowing for easy progressive overload. The end result is not only an attractive, curvy body but an athletic one too. Let’s take a closer look: Barbell Romanian Deadlift: The Overview The barbell Romanian deadlift (otherwise known as the barbell RDL) is a compound lift that targets the following: entire poster ..read more

Can a woman make her butt bigger in just one week? You can make your butt bigger than it was last week, for sure, with the right style of workouts combined with the nutrition and lifestyle changes needed for fast recovery. This article will cover everything you’ll need to know in terms of lifting weights, nutrition and diet, and the other lifestyle factors to see the fastest butt muscle gains. Table Of Contents Overview Of Making Your Butt Bigger In One Week Understanding Glute Anatomy The Gluteus Maximus The Gluteus Medius The Gluteus Minimus The Best Exercises For Butt Growth Motion ..read more

The double dumbbell front squat is a great variation for women ready to progress past the dumbbell Goblet Squat. It’s a great choice because while it hits the quads and glutes, it’s also a full-body exercise that hits the anterior core, upper back, and shoulders as you stabilize the dumbbells on your shoulders. The double dumbbell front squat will help to develop not only an attractive female body but an athletic one, too. Let’s take a closer look: Table Of Contents Double Dumbbell Front Squat: The Overview Muscles Worked Double Dumbbell Front Squat Video Demonstration Double Dumbbell Fron ..read more

The single-arm (1-arm) dumbbell row on the bench is a classic lift. It’s a great beginner exercise for building muscle in your upper back. The main muscles it works are the lats, traps, and rear delts. It’s also fairly good for your arms, though, and should stimulate a bit of biceps growth. Let’s take a closer look at how to do it, common mistakes, and how to program it into your workouts. Table Of Contents Single-Arm Dumbbell Rows On Bench: The Overview Benefits Muscles Worked Single-Arm Dumbbell Row On Bench Video Demonstration Single-Arm Dumbbell Row On Bench Proper Form Breakdown Commo ..read more

The dumbbell sumo deadlift is a great variation of the conventional barbell deadlift. It helps to build strength in the quads, glutes, and hamstrings. What makes it different is that you stand in a wide stance with the dumbbell between your legs, like a sumo wrestler, and you use a dumbbell (or kettlebell) instead of a barbell. Inside, we’ll take a closer look at what that means in terms of benefits, when to use this variation as a female lifter, etc. Table Of Contents Dumbbell Sumo Deadlifts: The Overview Benefits Muscles Worked Dumbbell Sumo Deadlift Video Demonstration Dumbbell Sumo Dea ..read more

Right after lifting weights, your muscles are primed for growth. You just gave them a stimulus to grow, there is heightened blood flow to the area, and the body has already started the recovery process.  Getting in some protein and calories not too long after your workout is the key to a great recovery. Great recovery equals great muscle growth. You show up to the next stronger, and you keep this process up. Over time, you’ll see muscle gains.  Inside, we’ll take a look at some solid post-workout drink options for women interested in maximizing their muscle gain. Table Of Contents ..read more

When getting into lifting weights, it can be confusing as to how much weight you should lift. There’s no definitive answer because every woman is different. But there are some good tips to figure out what the right weight is for each exercise that matches your own current levels of strength, athleticism, and recovery. Let’s take a closer look. Table Of Contents How Much Weight Should You Lift? Safety Comes First How To Discover The Right Weight To Lift Discomfort, Reps In The Tank & Failure Progressive Overload & Adapting Choosing The Right Weight As You Lift Heavier, Keep Pristine ..read more

The clamshell is an isolation exercise for many of the glute muscles that don’t get stimulated to their full potential with the standard squat or hip thrust movements. For women looking to get the most three-dimensional and athletic glutes, they’ll need to be training the rotation motion of their legs. Clamshells are a great exercise for this. Let’s take a closer look. Table Of Contents Clamshell Exercise Overview Benefits Muscles Worked Required Equipment How To Do The Clamshell Exercise: Video Demonstration Proper Form Breakdown Common Mistakes With The Clamshell Using The Clamshells I ..read more

Almost every woman we’ve worked with has wanted to improve their butt, and they can do that by doing some compound exercises that hit the glutes (squats, Romanian deadlifts, etc.). But for optimal muscle growth, they’ll also want to do some isolation exercises for the glutes.  So how does the glute bridge exercise compare to a hip thrust? Is one lift better than the other? Let’s take a look. Table Of Contents Key Differences Between The Glute Bridge & Hip Thrust Range Of Motion Targeted Muscles Equipment Required Difficulty Level Glute Bridge Pros & Cons Hip Thrust Pros & ..read more