How-to exercise guides covering technique, the muscles worked, common mistakes, and the home gym kit that makes each move easier.
How to do a bent over row with a barbell or dumbbells. The muscles worked, the benefits, the common mistakes that wreck your form, plus Pendlay and dumbbell variations and a simple sets and reps plan.
The best dumbbell exercises for a full-body workout, grouped by legs, push, pull and core, with quick technique cues plus a simple home dumbbell routine you can run with one pair of weights.
How to do a Bulgarian split squat (rear-foot-elevated split squat) with dumbbells. Muscles worked, balance and knee cues, benefits, common mistakes, foot placement and variations.
How to do face pulls with a cable or resistance band, the rear delt and upper-back muscles worked, the posture benefits, and the common mistakes to avoid.
How to do a farmers carry (farmers walk) with dumbbells, kettlebells or a trap bar. Muscles worked, the benefits for grip and posture, common mistakes and how to program distance versus time.
How to front squat with a clean front rack position, the muscles worked, the benefits over a back squat, common mistakes to fix and grip variations, plus a simple sets and reps plan.
How to do a goblet squat with a dumbbell or kettlebell. Muscles worked, the benefits, common mistakes to fix and easy variations, plus a simple sets and reps plan.
A plain-English guide to hammer curls: how to do dumbbell hammer curls with good form, the muscles worked, benefits over normal curls, common mistakes and variations.
How to do a hip thrust with a bench and barbell, the muscles it works, the benefits for your glutes, and the common mistakes to fix. Plus single-leg and banded variations.
How to do the incline dumbbell press with the right bench angle (30 to 45 degrees), the muscles it works, why dumbbells beat the barbell here, common mistakes and angle and grip variations.
How to do a hardstyle kettlebell swing properly: the hip hinge, the muscles worked, real benefits, common mistakes to fix, and what weight to start with.
How to do dumbbell lateral raises with good form. The side-delt muscles worked, the benefits, the common mistakes (swinging and shrugging), plus variations and rep ranges.
How to do a preacher curl on the bench pad with an EZ bar or a dumbbell. The muscles worked, the benefits of strict form, common mistakes to fix and the best variations.
How to do a Romanian deadlift (RDL) with a barbell or dumbbells. The hip hinge cues, muscles worked, benefits, common mistakes to fix and the best variations, plus a simple sets and reps plan.