Achieving balanced development between the upper traps and lower traps is key for keeping your shoulders and neck pain-free. Few exercises target the lower traps better than Band Y-Raises.

Add intensity to any workout and any bodypart for new muscle gains with my 5-System for Running the Rack. Dumbbell curls, dumbbell lateral raises, dumbbell rows, dumbbell presses, you name it – choose your exercise and increase your results.

A well-developed set of upper traps is the perfect complement to big deltoids. This workout will increase your "yoke" via dumbbell shrugs and elastic band shrugs.

Stuck in a leg-training rut? This 6-week program attacks the quads, glutes and hammies from every conceivable angle to build a bigger, stronger lower body.

Build muscle, get stronger and more explosive, increase endurance – all in the course of 15 reps. Here's how to incorporate Speed Set Training for dumbbell curls, squats and all major muscle groups.

Here's how to determine the ideal grip width on bench press to maximize upper body power and strength and keep your shoulder joints healthy. All it takes is one simple formula.

The rear delts often take a backseat to the more visible front and middle deltoids. Get your shoulders back in balance for a more complete physique and less risk of injury with one-arm rear delt cable flyes.

Whether it's for a contest, photo shoot, or just a day at the beach, follow my simple steps to a perfect peak every time.

Don't let your failing grip take away from your lat training when doing pull-ups, lat pulldowns, rows and other back exercises. Gear up with wrist straps.