The Deadlift Hold is a simple but highly effective exercise for building grip strength, upper-back stability, and total-body tension. It involves lifting a barbell to the top of a deadlift and holding it for time. This static position challenges your forearms, lats, traps, and core while reinforcing a strong, stable lockout position for deadlifts and…
The Bar Hang is a simple but effective exercise for improving grip strength, shoulder stability, and spinal decompression. By hanging from a pull-up bar, you create space through the spine, open up the shoulders, and build endurance in your hands and forearms. It’s a great warm-up, cool-down, or accessory movement for anyone looking to improve…
The Alternating Dumbbell Hammer Curl is a biceps exercise that emphasizes both the biceps brachii and the brachialis—the muscle that adds thickness to the upper arm. By holding the dumbbells with a neutral grip (palms facing each other), you reduce wrist strain and engage the forearms more effectively. Alternating sides helps maintain focus and control…
Tricep Rope Pushdowns are a cable isolation exercise using a rope attachment to effectively target the triceps, allowing a stronger contraction and full extension at the bottom of the movement. The rope allows your hands to separate at the bottom, increasing the range of motion and tension on the triceps for better activation and arm…
The Dumbbell Cross-Body Hammer Curl (also known as a diagonal curl or across-the-chest curl) targets the biceps and brachialis with an added emphasis on the forearms. By curling across your body with a neutral grip, you place more tension on the outer part of your arms, helping build thickness and forearm strength. It’s a great…
The JM Press is a hybrid movement that combines elements of a close-grip bench press and a tricep skull crusher. It was made popular by powerlifter JM Blakley and is designed to build serious triceps strength and pressing power, especially for bench press lockouts. The movement emphasizes control and elbow positioning to maximize triceps engagement…
The Barbell Spider Curl is an isolation exercise that targets the biceps through a strict range of motion. Performed while lying chest-down on an incline bench, it eliminates momentum and shoulder involvement, allowing for a deep contraction in the biceps. This setup makes it one of the most effective variations for building arm size and…
The Tate Press is an advanced triceps exercise that targets all three heads of the triceps, with extra emphasis on the lateral head. Performed lying on a bench, it involves lowering the dumbbells toward the chest with elbows flared and then extending the arms upward. This unique movement angle isolates the triceps more effectively than…
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…