Strength and Physique

30 degree pull-ups, as known as lean away pull-ups.  Pull to waist and lean back.  The movement is a hybrid of the pull-up and the row.

Headbanger pull-ups are one of the best body weight exercises to build up your biceps. To perform headbanger pull-ups you pull yourself up to the bar and then push and pull horizontally, head in line with the bar. Here are four variations of the headbanger pull-up: Headbanger chin-ups  Headbanger chin-ups under the bar  L-Sit headbanger pull-ups  Commando headbanger pull-ups, aka Inline headbanger pull-ups

Thor's Hammer is a great tool to build grip strength, develop the forearms and strengthen the rotator cuff. Here are 8 of my favorite exercises using Thor's Hammer: 1) Forward Lever 2) Reverse Lever 3) Side to Side Lever 4) External / Internal Front Rotation 5) External / Internal Side Rotation 6) Helicopters 7) Hammer Pullover 8) Shoulder Cast

Q: My name is Chris; not sure if this email address is still monitored, but I was hoping you had some time to answer a couple questions and concerns regarding the article you wrote on BodyBuilding.com a couple years back entitled Return to Copland: Strength Training for the Professional Warrior . I am a 24 year old male from South Jersey and I am about 5' 10" and weigh around 145-150. I go to the gym 3 to 5 times a week and try to run or get some form of cardio in around 5 times a week. I am also desperately trying to gain weight which has been a very difficult obstacle for me.  Currently, I am in the hiring process to become a New Jersey State Trooper; I have passed their physical fitness test and the next step is to pass the written examination being held in the coming weeks. I did fairly well on the fitness test I scored a 19 out of 21 possible points, but I feel as though I definitely could've done a better job, and I don't think how I did will cut it in ...

Also known as the armpit row, this version of the dumbbell upright row is easier on the shoulder joint: