One of my personal favorite exercises, the curl and press is an awesome exercise that works the biceps in the curl and the shoulders in the press. This is a great option for lifters to get an awesome pump at the end of an upper-body session. In this guide, I will go over how to…
Dumbbell bent-over rows are a great exercise for lifters in their progression to rowing a barbell. The dumbbell bent-over row helps to develop the posterior chain muscles and reinforces a good lifting step up. In this guide, I will go over how to perform Dumbbell Bent-Over Rows, coaching tips, common mistakes and more. How To…
The rear delt raise is a popular shoulder and upper back exercise. This exercise is typically performed at the end of an upper-body session but can also be utilized as a part of the warm-up to get the shoulders ready to lift. In this guide, I will be going over how to do the rear…
The Push Press is a barbell overhead pressing movement that uses a leg drive initiated dip and drive to generate momentum from the lower body, allowing the athlete to press significantly more load overhead than a strict Shoulder Press allows. It’s a power development movement that trains the athlete’s ability to generate and transfer force…
The Barbell Bent Over Row is a compound pulling movement that targets the muscles of the upper and mid-back. By hinging at the hips and pulling the bar toward your torso, you build strength in the lats, rhomboids, traps, and rear delts—all critical for posture, pulling strength, and upper-body development. It also reinforces core and…
The Dumbbell Incline Bench Press is a foundational upper-body strength exercise that targets the upper portion of the chest while also working the shoulders and triceps. Using dumbbells allows for a greater range of motion and helps correct muscle imbalances between sides. It’s a great movement for building upper chest size and pressing strength. Primary…
Floor Slider Leg Curls are a bodyweight hamstring exercise that emphasizes eccentric strength and glute-ham coordination. Performed on your back with your heels on sliders or towels, you extend and curl your legs while keeping your hips elevated, making it an excellent hamstring accessory or at-home posterior chain option. Primary Muscles Worked: HamstringsSecondary Muscles Worked:…
The Single-Leg Dumbbell Romanian Deadlift (RDL) is a unilateral hinge movement that targets the hamstrings and glutes while challenging your balance and hip stability. Using a dumbbell adds resistance to the bodyweight version, making it a great exercise for building strength, improving coordination, and addressing muscle imbalances between sides. Primary Muscles Worked: Hamstrings, Gluteus MaximusSecondary…
The Single-Leg Barbell Romanian Deadlift (RDL) is a unilateral lower-body exercise that builds strength, balance, and control through the hamstrings and glutes. Using a barbell increases loading potential while challenging core stability and hip control. This movement is excellent for improving posterior chain strength and reducing side-to-side imbalances. Primary Muscles Worked: Hamstrings, GlutesSecondary Muscles Worked:…
The dumbbell Romanian Deadlift (RDL) is a lower-body exercise that is used primarily as an accessory movement to help lifters gain strength and hypertrophy for their hamstrings and glute muscles. In this article, I am going to explain how to properly execute the dumbbell RDL, some coaching points, muscles worked, and give some alternatives. How…