Exercise Guides: How To's and Comparisons

These are posts that help you choose exercises to fit your goals and how to perform them safely and effectively.

The 8 Best Lateral Raise Alternatives

By Kyle Risley
Last updated June 29, 2026

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The lateral raise is the go-to isolation exercise for the side delts, the muscle that gives your shoulders width and that capped, round look. It’s simple and it works, but it isn’t the only way to train the lateral head.

You might want an alternative because the dumbbells at your gym jump in weight too quickly, your shoulders get cranky from the strict dumbbell version, you’re training at home, or you just want a fresh stimulus. The good news is the side delt responds to a lot of different angles and tools.

Here are the 8 alternatives I reach for most, picked for how well they load the side delt, how easy they are to progress, and what equipment they need. I’ll tell you when to use each one and exactly how to do it.

Pendlay Row Benefits, Muscles Worked, and Form

By Heather Jacques
Last updated March 25, 2024

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The Pendlay row is a compound movement popularized by weightlifting coach Glenn Pendlay. It’s effective for increasing upper body strength, mass, and power. Not to be confused with the traditional barbell row, this variation is known for being more strict since the barbell returns to the floor after each repetition.

In this article we’ll detail the muscles the Pendlay row works, how to perform the movement with proper form, and some of its key benefits.

Push Press Muscles Worked & Benefits

By Kyle Risley
Last updated March 11, 2024

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The push press is a vertical pressing exercise commonly used to build and strengthen the shoulders. Unlike the strict overhead press, the push press engages the lower body to push more weight overhead. This exercise has various benefits and trains several muscle groups.

This article covers the top five benefits and the primary muscle groups worked by the push press. Keep reading to see why it may be worth adding to a workout routine.

The 7 Most Effective Hamstring Isolation Exercises

By Kyle Risley
Last updated February 25, 2024

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Sculpting your hamstrings, or the “hammys” as we affectionately call them, plays a key role in leg movement and stability.

When trained, they can also give your legs a more complete and “full” look. So, why not look into how to work them properly? Luckily, you don’t need to look far.

With this guide, you’ll have the top isolation hamstring exercises at your fingertips, as well as some handy training tips.

Before we begin, remember that true isolation exercises are single-joint and don’t have many variations. Also, we’ve presented these exercises from most to least isolated for your convenience.

Get ready to transform your hamstring routine and give this muscle the attention it deserves!

The 8 Most Effective Tricep Isolation Exercises

By Kyle Risley
Last updated July 4, 2026

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Your triceps are about two-thirds of your upper arm, so if you want your sleeves to fill out they matter more than your biceps. The catch is that a lot of tricep work drags your shoulders into it, and if your shoulders are beat up that turns a simple isolation exercise into a problem.

It comes down to anatomy. The long head of the triceps crosses your shoulder joint, so anything overhead loads it on a stretch and brings the shoulder along for the ride. The rest of the exercises here keep your shoulder parked and let your elbow do the work, which is exactly what you want if you’re after the triceps and nothing else. I’ll call out which ones keep the shoulder out of it as we go.

These are the 8 tricep isolation exercises I actually program, ordered roughly from the most isolated to the least. A true isolation exercise only bends one joint, your elbow, so the list is short by design. The last couple lean compound, but they still hammer the triceps and earn a spot.

For each one you get how to perform it, a demo video, and how to fit it into your training week.

The 7 Most Effective Back Isolation Exercises

By Kyle Risley
Last updated July 15, 2026

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If your back has stalled, adding isolation work is one of the easiest ways to break the logjam. Heavy compound pulls build most of your back, but they let your strong muscles cover for your weak ones, so a lagging area can sit there for months without budging. Isolation exercises force the muscle you’re actually trying to grow to do its own work.

Truly isolating the back is close to impossible. The lats, traps, rhomboids, and spinal erectors all cross multiple joints and fire together on almost every pull. What you can do is bias one area at a time, and that’s exactly what the seven exercises below are built for. I’ve ordered them roughly from most isolated to least.

I picked these on how well they target a specific part of the back, how easy they are on your joints, and what equipment they need. Whether you train at a commercial gym with every cable and machine on tap or you’ve just got a pull-up bar at home, there’s something here you can use. Here’s the full list before we get into each one.

The 5 Most Effective Quad Isolation Exercises

By Kyle Risley
Last updated February 25, 2024

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Let’s be honest no one likes the idea of being called “chicken legs” and with summer always just around the corner, you’d probably want to be cranking out those gym shorts without fear.

Three words: quad isolation exercises.

They’re the ideal tool for transforming your quads into masterpieces that’ll make Tom Platz jealous.

Before we go any further, remember that true isolation exercises involve a single joint and we don’t have much room for variation. So while these may not seem like adventurous exercises, they are effective for developing quad strength and size.

The exercises you’re about to learn about are presented from the most to the least isolated.

The 5 Best Single Cable Chest Exercises

By Kyle Risley
Last updated June 29, 2026

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Welcome to our all-in-one guide for mastering chest exercises using just a single cable.

This guide is perfect for those times when you’re aiming to fix muscle imbalances or when you find yourself with only one cable at your disposal.

Cable exercises are not just versatile, they’re also super effective. They offer you a full range of motion and keep your muscles under constant tension, which can lead to some seriously impressive muscle growth and strength.

So whether you’re in a gym with limited gear or at home with a single cable station, these exercises have got you covered.

The 6 Most Effective Lower Chest Cable Exercises

By Kyle Risley
Last updated July 27, 2026

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Plenty of lifters bench flat, press a little incline, and figure the chest is handled. The lower pecs are what give the chest a defined bottom edge, and flat pressing doesn’t load them the way an angled cable does.

Cables hold tension on the muscle through the whole rep instead of falling off at the bottom like a dumbbell, and you can set the pulleys to pull from angles a barbell can’t reach. They’re also kinder to your shoulders than heavy decline work.

Below are the six lower chest cable exercises I’d actually program, with why each one earns a spot, how to perform it, and how to work it into your week. If you train the top of your chest too, run these alongside our picks for the upper chest cable exercises, and if the lower portion is the part that’s lagging, our guide to fixing an underdeveloped lower chest digs in deeper.

The 4 Best Rotator Cuff Cable Exercises

By Kyle Risley
Last updated February 11, 2024

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Are you struggling to improve your shoulder’s range of motion?

Experiencing aches and pains in your shoulder when throwing, swimming, or rowing?

Well, cable exercises that specifically target the rotator cuff might be just the thing you need. They help to improve the shoulder’s stability, strength, and mobility.

We’ve tried all of the exercises out there and put together this list of the four best to give you a headstart. We’ll tell you about the benefits of each one, how to perform them properly and give you some other useful information about the rotator cuff.

The 8 Most Effective Compound Glute Exercises

By Kyle Risley
Last updated February 11, 2024

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Are you looking for compound exercises that primarily engage your glutes but also target other muscle groups? Well, you’re in luck!

We’ve spent a lot of time testing out the most popular (and some of the lesser known) compound glute exercises to see which ones are the most effective for building strength and muscle mass.

We’ve compiled this list of the best ones so that you can choose the exercises that are right for you.

We’ll tell you all about the benefits of each one, how to perform them properly, how to program your workout routines and much more!

The 11 Most Effective Compound Leg Exercises

By Kyle Risley
Last updated February 11, 2024

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Leg day is vital in your workout routine, and compound leg exercises mean more bang for your buck – especially if you’re short on time. Activating multiple muscle groups has many benefits for your lower body, such as burning more calories and improving intramuscular coordination.

Read along to learn about the best compound leg exercises, their benefits, and how to perform them.

The 10 Most Effective Back Compound Exercises

By Kyle Risley
Last updated March 25, 2024

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In the pursuit of a stronger and more well-defined back, using compound exercises is crucial. These movements work multiple muscles at once, making them perfect for an effective (and efficient) workout.

Not only can this save you time in the gym, but it also means that your entire back is being worked by one or two exercises for a well-rounded physique.

Whether you’re a complete beginner or a pro at bulking up your muscles, everyone can benefit from our list of the 10 best compound back exercises.

The 8 Most Effective Upper Body Compound Exercises

By Kyle Risley
Last updated March 25, 2024

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Are you on the hunt for compound exercises that efficiently target your upper body muscles? You’re in the right place!

We’ve researched the most popular and effective compound upper body exercises to determine which ones are the most efficient for building strength and muscle mass.

We’ve assembled this list of the top ones so you can pick the exercises that best suit your needs.

You’ll find comprehensive details about the advantages of each exercise, how to execute them correctly, and how to program your workout routines.

The 8 Most Effective Dumbbell Compound Exercises

By Kyle Risley
Last updated February 11, 2024

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Whether you’re aiming to enhance your power, optimize your training routine, or maximize your gym investment, you’ve landed on the perfect guide for dumbbell compound exercises.

These aren’t just randomly selected workouts. Every dumbbell compound exercise in this guide is supported by research regarding its efficiency.

The 10 Most Effective Compound Exercises

By Kyle Risley
Last updated February 11, 2024

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Whether you’re looking to boost your strength, streamline your workout, or get the most bang for your buck at the gym, you’ve come to the right place for the ultimate guide to compound exercises.

These aren’t just any old exercises that we’ve thrown together. All of the exercises in this guide are backed up by research in terms of their effectiveness.

Ready to get a taste of the secret sauce to efficient training? Let’s go!

The 7 Best Compound Shoulder Exercises

By Kyle Risley
Last updated February 11, 2024

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Compound shoulder exercises are an integral part of any comprehensive strength training program. Even though these exercises are ultimately designed to target your shoulders, they also engage multiple muscle groups simultaneously, providing a more efficient workout overall.

Compound movements also elicit a higher hormonal response, releasing essential growth hormones and testosterone, making it easier to lose fat and gain muscle.

Incorporating compound exercises into your routine not only expedites strength gains and broadens your shoulders, but also enhances joint stability and flexibility, reducing the risk of injuries.

Let’s look at some of the top compound shoulder exercises you should add to your routine to build your upper body.

The 6 Best Compound Tricep Exercises

By Kyle Risley
Last updated February 11, 2024

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Are you struggling to build your arms? Do you feel like you lack definition, no matter how many upper arm workouts you do?

You might be doing the wrong exercises for your triceps! When it comes to building arm muscles, compound exercises are the way to go. These exercises not only target your triceps but also the surrounding muscle groups to give you well-defined, strong arms.

Read on for the 6 best compound tricep exercises and their benefits. We’ll also discuss how to train your triceps and briefly touch on the anatomy of the triceps muscles.

The 7 Best Compound Hamstring Exercises

By Kyle Risley
Last updated February 25, 2024

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Your hamstrings are not just there to help you run down a hill, or prevent you from touching your toes. These muscles are key to most leg movements, including running, jumping, squatting, lunging, and weightlifting. In fact, you use your hamstrings in most athletic activities.

But, it can be tough to tackle the large muscles at the back of your upper legs. Are you struggling to build bigger legs? Or do you simply want to enhance the explosive power in your lower body?

If you’re struggling to strengthen your hamstrings, read on for the 6 best compound exercises that you can start doing today. We’ll also cover the benefits of compound exercises for your hamstrings, your hamstring anatomy, and how you should train these muscles.

The 7 Best Ankle Strap Cable Exercises

By Kyle Risley
Last updated February 5, 2024

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If you’re looking for low-impact exercises that effectively target the lower body, then look no further than ankle strap cable exercises.

They’re a great way to strengthen your hamstrings, quads, and glutes while putting minimal stress on your joints. Plus, they help to tone and shape your lower body, so you can achieve the look you’re after.

Yet, with so many different types of ankle strap cable exercises out there, it can be tricky to choose the right ones for you.

Don’t worry, we’ve done the hard work for you.

We’ve tested them all and decided on this top 7 list of the best ones out there.