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Home » Exercises » Page 8

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.

10 Best Cable Shoulder Exercises

By Heather Jacques
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

Cables are one of the most useful machines that you can have because they are so versatile and provide constant tension to whichever muscle you’re targeting. Cable machines are particularly great for shoulder development since they increase the stability of the shoulder joint in addition to size, shape, and strength.

In fact, they were featured at the top of our list of the most effective gym machines for shoulders!

With a few modifications, cables can be used to target all three heads of the deltoids, giving you 3D shoulders. Whether you’re looking to step on stage, compete in powerlifting, rehab from an injury, or enhance athletic performance, it’s a good idea to include cable-based exercises in your routine.

Although there are several cable exercises that engage the shoulders, some are better than others. Here’s our definitive list of the cable shoulder exercises that are worth doing regardless of your goal or experience level.

[Read more…]

Filed Under: Exercises
Tagged With: Exercises for Muscle Groups



The 8 Best Short Head Bicep Exercises

By Heather Jacques
Last updated January 29, 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

Building muscular, strong, and aesthetic arms goes far beyond doing a few bicep curls. Two heads make up the biceps — the short head and the long head. While they both contribute to elbow flexion, one creates the height or peak of the bicep, whereas the other creates the width and density of the bicep.

In this article, we will focus on the width and thickness portion of the bicep, which is attributed to the short head. If you want to learn what the best exercises are for the long head, check out this article: Most Effective Long Head Bicep Exercises.

Even though you can’t isolate a particular head of the biceps, altering your grip, width, and elbow position allows you to target one more than the other. For the short head, doing exercises that use a wider grip and/or place your elbows in front of your body will be the most effective.

If you want to add more width, thickness, and density to your biceps, try out the top 8 short head bicep exercises below!

[Read more…]

Filed Under: Exercises
Tagged With: Exercises for Muscle Groups



The 8 Best Lateral Head Tricep Exercises

By Heather Jacques
Last updated February 25, 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

Many fitness enthusiasts are on a mission to build bigger and stronger arms. While most gym-goers focus on growing their biceps by endlessly doing curls, they are missing out on what the triceps have to offer.

If you want big arms, growing your lateral head tricep muscle is a must.

Afterall, the triceps make up two-thirds of your arm, while the bicep only makes up one-third.

There are numerous tricep exercises to choose from; however, some are better than others, especially if you want to target a certain area of the triceps. Although you cannot directly isolate a specific head, by changing your elbow positioning and grip placement, you can emphasize one more than the other.

In this article, we are going to highlight the best exercises that target the lateral head of the triceps based on safety, efficiency, and effectiveness.

[Read more…]

Filed Under: Exercises
Tagged With: Exercises for Muscle Groups



The 10 Best Front Delt Exercises

By Heather Jacques
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

Nothing says “I lift” more than three-dimensional shoulders. A lot of gym-goers are after cannonball shoulders and if that’s you, then you’ve come to the right place! In this article, we’re going to cover the top 10 exercises for bigger and stronger front delts.

A common debate in the fitness industry is whether or not front delt isolation exercises are necessary. Many argue that if you already do pressing movements consistently, such as the bench press and shoulder press, then front delt isolation exercises are unnecessary.

The front delt is one of three major muscles that surround the shoulder joint. Compared to the side (lateral) delt and rear (posterior) delt, the anterior delt is oftentimes overdeveloped. Since a major component of aesthetics is symmetry, if one area of the delt is more developed than the other, it’s not very appealing to the eye.

But if you’re one of the few that has lagging anterior delts, keep reading to learn how to train them in the most effective, safe, and efficient way possible.

[Read more…]

Filed Under: Exercises
Tagged With: Exercises for Muscle Groups



The 9 Best Side Delt Exercises for Broader Shoulders

By Emma Lennon
Last updated June 29, 2023


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

Do you want to build strong, rounded shoulders but aren’t sure which exercises to prioritize? Many upper body exercises emphasize the front (anterior) and rear delts but neglect the side or medial delts, which are located on the outer edge of your shoulders.

The side (medial) deltoids are important for building wider, stronger shoulders and are primarily responsible for shoulder abduction (lifting the arms away from the torso). Read on to discover our list of the nine best side delt exercises to start building broader, capped shoulders.

[Read more…]

Filed Under: Exercises
Tagged With: Exercises for Muscle Groups



The 7 Best Middle Trap Exercises

By Heather Jacques
Last updated February 25, 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

Are you searching for the most effective way to build bigger, stronger traps? The traps are a large muscle group that spans the entire upper back. The trapezius muscle is divided into three segments – upper, middle, and lower — based on how the muscle fibers are positioned and their line of pull.

Numerous exercises target the traps, but some are more effective than others, especially if you’re trying to develop a specific region of the traps, such as the middle trap.

Here’s our definitive list of the best exercises to develop your middle traps based on efficacy, safety, efficiency, and skill level.

[Read more…]

Filed Under: Exercises
Tagged With: Exercises for Muscle Groups



Leg Press vs. Squat: Differences, Pros, and Cons

By Heather Jacques
Last updated May 10, 2023


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

Any gym-goer on a quest to build bigger and stronger legs will inevitably wonder which exercise is better, leg press or squats?

Some claim that the squat is the king of all exercises, and it’s the only movement necessary to build your legs. Leg press critics believe that the leg press is cheating and a lazy way to train your legs.

Others pride themselves on building massive legs without ever performing a traditional barbell back squat. More often than not, those that don’t squat utilize the leg press in order to grow their legs. These people also brag about how many plates they can leg press.

The good news is that both exercises are extremely effective at growing your legs, especially the quadriceps. Most would argue that both exercises should be included in your workout routine for maximal leg development.

However, if you had to choose just one, which would it be?

The answer depends on your biomechanics, goals, preferences, history of injury, and equipment availability.

This article will help you decide which one to incorporate into your routine by highlighting the differences between the leg press and squat, the pros and cons, how to perform each exercise correctly, and what muscles are primarily targeted.

Keep reading to see which exercise reigns supreme!

[Read more…]

Filed Under: Exercises
Tagged With: exercise comparisons



Flat vs. Incline Bench Press: Which is Better?

By Heather Jacques
Last updated April 25, 2023


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

Anyone looking to build a bigger and stronger chest will incorporate some sort of press into their routine. Two of the most effective pressing movements you can do are the flat bench press and incline bench press.

Both exercises are great for targeting the chest, shoulders, and triceps. However, some key differences between the flat and incline bench press will help you determine which one is better for your goals.

More specifically, we will be going over the pros and cons of each, when and how to do each exercise correctly, and answering the following questions:

Which one is better for aesthetics?

Which one is better for strength?

How about performance?

Is it beneficial to do both?

What are the major differences between these two exercises?

Does one have a higher injury risk than the other?

Keep reading to see which bench press variation will get you closer to achieving your health and fitness goals!

[Read more…]

Filed Under: Exercises
Tagged With: exercise comparisons



Hack Squats vs. Back Squats: Pros and Cons

By Heather Jacques
Last updated May 10, 2023


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

Squats are often considered the king of all exercises because they work the entire body, are extremely effective at adding size and strength to the lower body, and are a very functional movement. 

Anyone with impressive legs regularly performs some type of squat, whether that’s back squats, front squats, goblet squats, split squats, or hack squats. Machines versus free weights is a popular debate in the fitness industry. Within this debate, two exercises that are commonly compared are back squats and hack squats.

Which exercise is better will depend on the individual. This article will help you decide whether back squats or hack squats will get you closer to your goals. We will discuss the key differences between the two exercises, the pros and cons of each, which one is better for strength, aesthetics, and performance, and when/how to perform them to get the best results.

This article will settle the debate once and for all!

[Read more…]

Filed Under: Exercises
Tagged With: exercise comparisons



Rack Pulls vs. Deadlifts: Differences, Pros, and Cons

By Heather Jacques
Last updated June 25, 2023


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 a powerlifter, strongman, bodybuilder, or average joe that wants to build a stronger and more impressive back, having a hip hinge movement in your routine is crucial.

There are several exercises that fall into the hip hinge movement category. Two of the most popular are the rack pull and deadlift.

As the name suggests, in order to do a rack pull, you must have a squat rack because the bar is positioned just below knee height. Rack pulls are very popular in the bodybuilding space because they are great for growing your traps, lats, and upper back. However, rack pulls are also utilized in strength sports since they help improve the lockout on a deadlift.

Deadlifts start from the ground, are more difficult to perform, and engage more muscles. Along with bench press and squats, deadlifts are one of the primary ways people test their strength, especially in competitions.

The deadlift places a lot of stress on the spine, which drastically increases injury risk, especially to the lower back. Not to mention, there’s a shorter range of motion with rack pulls, which allows people to lift more weight.

Although deadlifts and rack pulls have a similar movement pattern and even target some of the same muscles, which one is better for strength and which is better for hypertrophy?

Should you do rack pulls if you already deadlift?

Are rack pulls a better alternative?

All of these questions and more will be discussed in this article! More specifically, we will be covering the main differences between rack pulls and deadlifts, the pros and cons of each exercise, and when and how to do them properly.

[Read more…]

Filed Under: Exercises
Tagged With: exercise comparisons



Belt Squat vs. Back Squat: Pros & Cons

By Emma Lennon
Last updated June 7, 2023


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 love or hate them, there is no denying that squats are a crucial part of any lifter’s leg day. Whether you want to build the size of your quads, strengthen your glutes and hamstrings, or simply build overall functional strength in the lower body – there’s a squat variation to do just that.

The type of squatting exercise that works best for you will be influenced by your goals, experience level, access to equipment, and biomechanics. 

The most common squat variation is the standard barbell back squat, which boasts an impressive amount of muscle activation in the lower body and the torso. But some lifters find that their back fails in a standard barbell back squat before their legs do, in which case they may want to consider an alternative: the belt squat.

We’ll go over the main differences between a belt squat and a back squat, the pros and cons of each, and which one you should be doing to meet your goals.

[Read more…]

Filed Under: Exercises
Tagged With: exercise comparisons



Preacher Curl vs Concentration Curl: Which is Better?

By Emma Lennon
Last updated June 7, 2023


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

Are you looking for a bicep isolation exercise that will fire up your muscle fibers and help to build strong, thick biceps? 

Choosing the right type of bicep curl can be challenging with so much conflicting information and advice available online.

Today, we’ll compare two popular variations of the standard bicep curl: the preacher curl and the concentration curl. We’ll explain the main technical differences, the pros and cons of each exercise, and how to perform each type of curl with the proper technique.

Let’s get into these two types of bicep curls to help you figure out which one is best for you

[Read more…]

Filed Under: Exercises
Tagged With: exercise comparisons



Trap Bar Deadlift vs. Barbell Deadlift: Is One Better?

By Emma Lennon
Last updated June 25, 2023


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

Learning to do a deadlift with proper technique is a rite of passage for any serious lifter. Deadlifts are a staple exercise for improving your full body strength, and they carry over well to other exercises like the clean and snatch and the barbell row. The traditional deadlift is performed with a standard barbell.

 Some lifters replace the deadlift with a variation known as the trap bar deadlift. Below, we’ll go over both the barbell and the trap bar deadlift, the pros and cons of each, and help you determine if one is better than the other for reaching your strength and hypertrophy goals.

[Read more…]

Filed Under: Exercises
Tagged With: exercise comparisons



Dips vs Bench Press: Pros & Cons

By Heather Jacques
Last updated December 3, 2022


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

What’s the first thing that comes to mind when someone asks, “what’s the best exercise for building a bigger and stronger chest?” More often than not, the barbell bench press will be the answer. However, there are countless exercises you can use to achieve this goal.

One of the most underrated chest-building exercises is the dip. Depending on how the dip is performed, you can target more of the chest or more of the triceps. Either way, it’s a great compound exercise to perform if you want to develop an impressive upper body.

[Read more…]

Filed Under: Exercises
Tagged With: exercise comparisons



Tricep Extension vs Skull Crusher: Pros and Cons

By Emma Lennon
Last updated June 7, 2023


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

If you want strong, muscular-looking arms that look great and perform well, it’s important to focus on the triceps.

Although often neglected in favor of shoulder and bicep exercises, the triceps actually make up around two-thirds of your arm musculature. The main purpose of the tricep is to support the extension of the elbow joint.

To strengthen and build your triceps, you need equipment that extends the elbow joint under mechanical tension such as dumbbells or a barbell.  These movements are broadly categorized as tricep extensions.s.

[Read more…]

Filed Under: Exercises
Tagged With: exercise comparisons



EZ Curl vs Straight Bar Curls: Differences, Pros, and Cons

By Emma Lennon
Last updated June 7, 2023


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

Bicep curls are one of the most well-known upper body exercises. If you’ve been lifting for a while, chances are you have tried at least one type of curling exercise.

But with so many different variations, it can be difficult to know which type is best suited for your needs and goals. Should you use dumbbells, a straight barbell, or an EZ bar to get the most out of your session and maximize bicep growth?

Below, we’ll go over two common types of barbell bicep curl variations: the straight bar curl and the EZ bar curl to help you decide which exercise is right for you. 

[Read more…]

Filed Under: Exercises
Tagged With: exercise comparisons



Preacher Curl vs Bicep Curl: Differences, Pros, and Cons

By Heather Jacques
Last updated April 25, 2023


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

The biceps are often referred to as “show muscles” because anytime you ask someone “show me your muscles”, they almost always flex their arms. Getting muscular arms is an essential part of nearly every bodybuilding program. 

The biceps are primarily responsible for flexing your arms at the elbow. For increasing biceps strength, shape and size, we add resistance by using weights or bands.

[Read more…]

Filed Under: Exercises
Tagged With: exercise comparisons



Barbell Row vs T-Bar Row: Differences, Pros, and Cons

By Heather Jacques
Last updated June 9, 2023


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

If you want to build a strong and muscular back,  you should consider making rows a staple in your training regimen. Rows help add thickness to your upper back, mid-back, and lats, whereas pulldowns create more width. This is why most bodybuilders perform some type of row along with a pulldown variation on a consistent basis to get the best possible results from their training. 

[Read more…]

Filed Under: Exercises
Tagged With: exercise comparisons



Barbell Curl vs Dumbbell Curl: Benefits & Differences

By Emma Lennon
Last updated June 7, 2023


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

Do you want to maximize your bicep growth and strength but aren’t sure which exercises to choose?

Have you been training your upper body for years without seeing the bicep growth and definition you would like?

Are you wondering whether bicep curls using a barbell or dumbbell will be most effective at helping you reach your muscle-building and strength goals?

[Read more…]

Filed Under: Exercises
Tagged With: exercise comparisons



Glute Ham Raise vs Nordic Curl: Differences and Benefits

By Emma Lennon
Last updated June 7, 2023


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

Building strong, powerful hamstrings is a great way to improve the strength and musculature of your leg. Not only do big, round, hamstrings look great, they also form an essential part of the posterior chain. Strengthening the hamstrings can help you perform better in other lifts and translates well to everyday functional fitness.

[Read more…]

Filed Under: Exercises
Tagged With: exercise comparisons



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