Exercise Guides: How To's and Comparisons

The hammer curl is a popular biceps exercise performed with the wrist in a neutral position. Unlike a standard bicep curl, this exercise targets more of the bicep peak and forearms. It requires minimal equipment to perform and is rather simple to learn.

The hammer curl is an effective exercise for increasing the size and strength of the upper arms. This article covers the top of hammer curl benefits and muscles worked. 

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The glutes are an important muscle group for almost every movement. Strengthening them through resistance training can improve your posture, performance, and aesthetics. Several exercises can be utilized to build your glutes, such as hip thrusts, glute kickbacks, and Romanian deadlifts.

If you’re new to glute training, getting proficient at the glute bridge is a great place to start. This exercise has  good carry-over to more advanced lower-body movements like the squat and deadlift.

Glute bridges are one of the few isolation exercises that can be heavily loaded, making them effective for building a bigger and stronger posterior chain. This exercise is easy to perform, simple to set up, and can be modified according to equipment availability.

The glute bridge primarily works the gluteus maximus in addition to various other leg muscles.

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The barbell bench press is a compound movement effective for gaining upper body strength and size. This exercise is extremely popular due to its minimalistic nature, prevalence in strength sports, and ability to train multiple muscle groups simultaneously.

This article will cover all of the muscles a traditional bench press works, and a few frequently asked questions about this exercise. While many multiple bench press variations exist, this article focuses on the flat barbell bench press.

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The leg extension machine is a staple in most commercial gyms. Leg extensions are an isolation exercise that targets the knee joint to activate the quadriceps. Here are some of the main benefits of the leg extension and an in-depth look at which muscles the leg extension targets.

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A defined midsection and strong core are common hallmarks of an effective fitness routine. The core is made up of several muscles, including the rectus abdominis, external obliques, internal obliques, and transverse abdominus. In addition to flexing the torso, the core stabilizes and protects the spine.

The plank is one of the best exercises for the oft-neglected transverse abdominis and requires little to no equipment, is simple to learn, and can be scaled according to someone’s fitness level.

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The inverted row is a highly customizable, upper-body exercise for lifters of any experience level. Read on to learn more about the benefits of the inverted row and the muscles worked. 

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A good chest machine does one thing a free barbell can’t: it locks you into a groove so you can chase the pump without a spotter and without fighting to balance the load.

I’m not telling you to drop the bench press. It still builds the most raw pressing strength of anything. But machines let you isolate the pecs, push close to failure safely, and keep training chest when your shoulders are cranky, which is why they earn a spot on any chest day.

Beginners can use these to learn what a working chest actually feels like. Stronger lifters can pile on safe volume late in a session when a free-weight press would be a bad idea. If you train back on machines too, I broke those down in the best gym machines for back.

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The lower body is heavily judged in physique competitions and is rigorously trained in most comprehensive workout programs. Although fitness enthusiasts commonly joke about skipping leg day, training the lower body should be a priority regardless of a person’s goals. A popular exercise for lower-body training is the leg press.

The leg press is a machine-based, compound exercise that’s effective for increasing the size and strength of the lower body. A compound exercise means that multiple muscle groups are working at one time. 

The leg press primarily targets the quadriceps. However, stance can be adjusted to place more tension on the glutes and hamstrings. This exercise can also be performed one leg at a time to correct or prevent muscle imbalances.

Although the quads are the primary muscle worked by the leg press, read below to learn about other muscles involved in the movement.

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Plank variations are excellent for building core strength and targeting multiple muscle groups throughout the upper body. The side plank is a variation that helps build lateral stability and targets obliques. Here’s how to perform the side plank with perfect form to reap maximum benefits, explaining how the side plank targets each primary target muscle group. 

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The landmine press is an effective upper-body pushing exercise that builds strength and muscle mass in the shoulders, triceps, scapula, and core. The landmine press can be performed one arm at a time (unilaterally) or bilaterally by gripping the barbell with both hands. Here’s how to perform the landmine press with proper form, key muscles worked, and benefits of this upper body exercise.

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Few exercises exist for increasing strength, performance, and muscle mass in the shortest possible time. The deadlift is a popular compound exercise that trains multiple muscle groups simultaneously. 

The deadlift is a universal exercise that’s used in several strength sports, including powerlifting, strongman, and CrossFit. Choose from a number of variations based on goals, equipment, body type, and preferences. In addition to strength, the movement is also very effective for building lower and upper body muscle.

Moreover, the deadlift can support various other movements and daily activity. This article will cover the top eight benefits of deadlifts as well as some frequently asked questions.

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The back is made up of several different muscles and numerous exercises can target them. The cable row is a popular choice for building a stronger and bigger back. 

This article will detail the muscles worked by the cable row, how to perform the movement with proper form, and a few of its primary benefits.

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Adding the overhead press, also known as the military or strict press, to a workout routine increases upper body strength. The overhead press is a compound movement that targets the anterior and lateral delts, upper chest, and triceps. If performed standing, it also helps improve core strength.

The lift has great carry-over to other movements, such as the clean and jerk, snatch, push press, and bench press. Overall, the overhead press is a very functional exercise that can benefit athletics and daily activities.

It’s important to note that performing the military press with proper form requires good shoulder mobility before attempting to press a lot of weight overhead. 

The overhead press is safe when applying proper form. This article will explain how to apply correct technique, including tips and common mistakes to avoid. 

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The T-bar row is a compound back exercise that targets multiple muscle groups at once. This exercise has numerous benefits, including building a solid back, improving posture, and increasing overall strength. This article will dive into the muscles worked during T-bar rows and explore why it is a practical exercise.

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The Bulgarian split squat is a unilateral exercise that targets multiple muscles in the lower body. This single-leg squat variation has numerous benefits when performed with proper form.

This article will explain how to perfect the Bulgarian split squat form, provide some helpful technique cues, and avoid common form mistakes when performing this challenging lower-body exercise.

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Bear crawls are an excellent full-body workout that can be done anywhere, anytime, without equipment. As a compound bodyweight exercise, the bear crawl engages multiple muscle groups, including the core, shoulders, chest, and legs. We’ll look closer at the muscles worked during bear crawls, the benefits of this exercise, and how to do it with perfect form.

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