Learn how to perform the dumbbell wide-grip upright row effectively and safely, without increased risk of shoulder impingement.
The Smith machine Yates row can help you to develop a great back and upper-body strength while avoiding cheating by swaying up and down.
The machine front pull-down is a brilliant exercise with which you can build your back and arm muscles and develop your upper-body strength.
Work the upper chest (clavicular pectoralis major), anterior shoulders and triceps using the decline push-up, a compound upper-body exercise.
The crunch with stability ball leg raise is a compound and pull exercise that you can use to develop your core and hip flexors.
Use the Smith machine incline bench press to hit your upper pectoralis major with a heavy weight if you don't have a spotter for safety.
Use the barbell step-up to develop balance, coordination, core strength, and unilateral lower body strength.
The lunge is a brilliant exercise, helping you to develop coordination, balance, and the unilateral (one-sided) functional strength of your lower body.
Compared with the seated cable row, the standing cable row stimulates the recruitment of many more stabilizer muscles in your legs and core.
The barbell JM press is a cross between the barbell skull crusher and the barbell bench press. It was invented by powerlifter JohnMark 'JM' Blakely.
Use the frog crunch with leg raise, a compound core exercise, to activate and strengthen both your abdomen and hip flexors.
Use the barbell front box squat to strengthen your front squat strength. It's also useful if you have knee problems, as it requires less weight.