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How To: Strengthen your biceps with rope hammer curls

Learn how to do rope hammer curls. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Strengthen your biceps with standing cable curls

Learn how to do standing cable curls. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Work your arms with single arm cable reverse pulls

Learn how to do single arm cable reverse pulls. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Tone your back with speed single cable reverse flys

Learn how to do speed single cable reverse flys. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Use a stability ball for seated alternate cable rows

Learn how to do seated alternate cable rows on a stability ball. Presented by Real Jock Gay Fitness Health & Life.

How To: Sculpt you back with a cable seated rows drop set

Learn how to do a cable seated row drop set. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Sculpt your shoulders with cable reverse raises

Learn how to do cable reverse raises. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Do double handle low-cable speed squats and rows

Learn how to do double handle low-cable speed squats and rows. Presented by Real Jock Gay Fitness Health & Life.

How To: Tone your biceps with speed tube curls

Learn how to speed tube curls. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Tone your shoulders with tube reverse flys

Learn how to do tube reverse flys. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Strengthen back muscles with tube pull downs

Learn how to do tube pull downs. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Strengthen your back with tube rows

Learn how to do tube rows. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Workout running muscles with long stride runs

Learn how to do long stride runs across a floor. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Strengthen your upper body with alternating T push ups

Learn how to do alternating T push ups. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Sculpt your shoulders with medicine ball scoop tosses

Learn how to do medicine ball scoop tosses. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Use a medicine ball for plank hop ups and down

Learn how to do plank hop ups and down on a medicine ball. Presented by Real Jock Gay Fitness Health & Life.

How To: Do medicine ball power snatch to toss ups for height

Learn how to use a medicine ball to do power snatch to toss ups for height. Presented by Real Jock Gay Fitness Health & Life.

How To: Do lean barbell single side rows

Learn how to do lean barbell single side rows. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Do dumbbell front raises

Learn how to do dumbbell front raises. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Do stability ball lower back extension with thrusts

Learn how to do power stability ball lower back extension with pelvic thrusts. Presented by Real Jock Gay Fitness Health & Life.

How To: Do stability ball pike ups

Learn how to do stability ball pike ups. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Do stability ball hammer dumbbell curls

Learn how to do stability ball hammer dumbbell curls. Presented by Real Jock Gay Fitness Health & Life.

How To: Do medicine ball knee tucks

Learn how to do medicine ball knee tucks. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Do stability ball dumbbell reverse flys

Learn how to do stability ball dumbbell reverse flys. Presented by Real Jock Gay Fitness Health & Life.

How To: Do medicine ball situps on a stability ball

Learn how to do medicine Ball situps on stability ball. Presented by Real Jock Gay Fitness Health & Life.

How To: Do stability ball backbend holds

Learn how to do stability ball backbend holds. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Do stability ball dumbbell skull crushers

Learn how to do stability ball dumbbell skull crushers. Presented by Real Jock Gay Fitness Health & Life.

How To: Do dumbbell squats

Squats are probably the most useful exercise you can do at the gym—no other single exercise encourages more muscle growth. With a range of motion that incorporates many different muscle groups in the legs, core and upper body, squats not only strengthen those muscles, but also strengthen the tendons and ligaments that connect them. In addition to their strength-building benefits, squats also teach you core stabilization, which is important for almost any athletic endeavor. Learn how to do dum...