Arm Farm

Barbell Spider Curls are a great exercise for anyone looking to build bigger and stronger biceps. The name “spider curl” comes from the position of the arms during the exercise, which resembles a spider crawling up a wall. While it may seem like a simple exercise, it can be challenging to maintain proper form and…

The Tate Press is a much less known variation of Dumbbell Skull Crushers. Basically, instead of bringing the dumbbells down beside the ears with the elbows facing forward, the elbows are faced to the side and the dumbbells are brought down to the chest. In this guide, I’ll explain how to properly perform Tate Presses,…

Barbell Curl Drop Sets are a great exercise to incorporate some variety into your biceps training and a nice little shock to the system. They involve doing back to back sets of curls, starting with a moderate weight and then lowering the weight each subsequent set. In this guide, I’m going to teach you how…

Using tempo for Tempo Bicep Curls is a simple, but very effective way to add variety to your workouts and really blast your biceps. And all of us are always looking for new and creative ways to achieve that glorious biceps pump, are we not? In this guide, I’m going to teach you how to…

Manual Biceps Curls are one of the cruelest and most magnificent curl movements ever invented. Manual Curls have you team up with a partner who will give you resistance until you basically come to the brink of complete failure. Sound awesome? Of course it does. In this guide, I’m going to teach you how to…

4 x 4s – the curl exercise, not the board – were actually first introduced to me by a player. He looked at me one day and said, “Coach, why don’t we ever do 4x4s?” I had no clue what he was talking about, but when he explained the exercise to me I knew I’d…

Diamond Push-ups, also known as Triangle Push-ups or Close Grip Push-ups, are a variation of traditional Push-ups. Like Push-ups, Diamond Push-ups target the chest and triceps, but because of their narrower hand placement, the triceps are more heavily emphasized This guide will provide step-by-step instructions on how to properly perform Diamond Push-ups, as well as…

Dumbbell Curls are a great finisher at the end of a tough workout. Of course, almost any biceps exercise is a great finisher at the end of a workout. In this guide, I’m going to teach you how to do Dumbbell Curls including important coaching tips, muscles worked and a few alternatives in case you…

Dumbbell Forearm Twist is an excellent rotational forearm exercise that can absolutely cook your forearms. They’re also beginner-friendly – very easy to learn and easy to do, but extremely effective even for advanced lifters. In this guide, I will teach you how to do Dumbbell Forearm Twists including important coaching tips, muscles worked and a…