rotation

Dr Michaela Peramaki is a natural bodybuilder and former Division I pole-vaulter, and as if her practical experience with exercise is not enough, this buff-beauty is also a highly qualified doctor of physical therapy. When it comes to making gains with our glutes, Peramaki says there’s a split...

A popular and true saying has been floating around the weight room for a while: You got to row to grow. It doesn’t matter if it is vertical or horizontal, and it doesn’t matter what equipment you use. You must train your posterior delts, upper back, and lats hard and heavy as your wings depend...

Chinups, pullups, and barbell row variations are the gold standard for building a rockstar back and spreading your wings. With this dumbbell back workout, you’ll use a significant load to add size and strength to your back muscles. So, why use dumbbells for a back workout ? Although dumbbells...

By Bret Contreras I’m going to be quite honest…I love rotary training. I believe it helps bridge the gap between traditional weight room strength and on-the-field power. Any fool will realize that simply increasing muscle mass via heavy compound lifting (let’s ignore performance enhancing...

Think of this as the garage lifter's lateral raise machine: LANDMINE LATERAL RAISE Start by orienting your body slightly inward, toward the barbell, with the business end aiming at the hip joint of your outside leg. The constrained path of the bar provides some guidance through the...

Good exercises can still be overrated when you have an exaggerated perception of their importance. Why does it even matter? Because you'll overuse them at the expense of other valuable exercises. Here are some examples of good exercises that are commonly overused and alternative exercises that...

What Is It: The Arnold press—made famous by seven-time Mr. Olympia Arnold Schwarzenegger—is a compound movement that combines a dumbbell shoulder press with a rotation at the bottom. But here, Jennifer Romanelli, a personal trainer and the co-owner of Trooper Fitness in New York City, gives it...

Fast and very intense, with little or no weight. Normally, this isn’t the way to blow up a bodypart to the limit, but stubborn calves can be a different animal. For James “Flex” Lewis, it’s a training principle he uses to max out calves that prompted opinionated pro Milos Sarcev to describe...