June 1
Tip: The Low-Pulley Face Pull
Go light, be meticulous with your form, and focus on contracting all the small muscles working in your upper back and shoulders.
May 31
Tip: The High-Pulley Face Pull
Bring up your rear delts, rhomboids, and external rotators with this movement.
May 30
Tip: Guillotine High Cable Curl
This exercise hits both the long and short heads of the biceps, which most biceps exercises can't do.
May 29
Tip: The Gironda 45-Degree Row
Without moving your hips back and forth, get a good stretch in the lats, then pull the bar into the lower abs.
May 28
Tip: The Dante Row
Combine lat isolation, a long range of motion, and a good stretch and you get this great row variation.
May 27
Tip: Two-Kettlebell Front Squat
Build your legs and challenge your anterior core strength and stability with this move.
May 26
Tip: Kettlebell Skater Squat
If squats are causing you pain right now, you can still train your legs. This exercise will load the spine less and still blow up your legs.
May 25
Tip: Ring Suspension-Trainer Dip
Suspension dips are easier on your shoulders. As a bonus, you'll get a better pec contraction compared to bar dips.
May 24
Tip: Olympic Deadlift
This is a hybrid between deadlifts and the traditional Olympic clean pull.
May 23
Tip: One-Arm Dumbbell Incline Press
Master tension and build anti-rotation strength. Work up to 50 percent of bodyweight for 5-10 reps per side.
May 22
Tip: One-Arm Push-Up
Test your upper-body strength in a new way and develop control and stability. Work up to doing at least 5 solid reps per side.
May 21
Tip: The Shoulder Push-Up
This push-back variation focuses more on your delts than your chest.
May 19
Tip: Partial ROM vs. Full ROM Triceps Extensions
In one study, partial range of motion skull crushers triggered almost twice the muscle growth as full range of motion.
May 18
Tip: Posture and the Behind-the-Neck Press
Is it really a bad exercise? That depends on your posture and your overall training history.
May 17
Tip: The Chain Press
This is a great chest training alternative when your shoulders don't tolerate being loaded in the bottom position in a traditional bench press.
May 16
Tip: Neutral Grip Bench Press
Use this style of bar when internal shoulder rotation is a limiting factor and regular benching is painful.
May 15
Tip: Bench Press With Shoulder-Saver Pad
Shoulders banged up? Take a tip from top powerlifters and use a pad to reduce the tricky part of the range of motion.
May 14
Tip: Reverse Crunch, Correct Form
Using a tight, controlled range of motion (reducing any leg kicking) forces your abs to do more work.
May 13
Tip: Hanging Leg Raise, Proper Form
For this exercise, a short range of motion is superior. If you knees/legs go too far down, it just becomes a hip flexor exercise.