To maximize your upper body training, you need to learn how to mobilize, stabilize, and control your motor patterns.

Think that the only way to gain muscle mass is to lift heavy? Think again.

A little bit of rowing goes a long way. Add in a row variation for three sets in the 8-12 rep range to see a boost in your performance and functionality.

Stop doing the modified push up where your knees are on the floor. They're probably doing more harm than good.

For every exercise, the outcome is determined by the set up. Logan Christopher shows you techniques to kick up into a stable freestanding handstand.

Just when you feel that you've mastered the simple push up, Andy McKenzie has a variation that will test your limits.

Safeguard your shoulders and get the blood flowing with this comprehensive warm-up routine.

Feeling up for a challenge? The dragon flag might be hard, but this variation is a different beast entirely.

Can't find the time or the money to go to the gym? Try Andy McKenzie's tough, minimalist bodyweight workout.

Train your core, shoulders, and grip with this simple yet devastating variation of the hanging leg raise.

Stuck at a plateau? These movements will get your pull ups progressing again.

Combat your slumped, sitting posture with this easy and effective exercise.

Stuck for movements to include in your workouts? Download these six PDFs and you'll never be at a loss again.

Despite what the anti-bodybuilding crowd says, isolated arm training can be functional, too. Here's how to do it the right way.

Here are some ideas for combining exercises to create safe, effective upper body workouts for kids.

Gym lore says that the wide grip is the best for the lat pulldown, but what does science say? Researchers put three different grip widths to the test.

Gym lore says that the wide grip is the best for the lat pulldown, but what does science say? Researchers put three different grip widths to the test.