The Tricep Pushdown Drop Set is a tricep training technique that extends a cable pushdown set beyond failure by immediately reducing the weight and continuing to rep out… twice. Same principle as any drop set: no rest between drops, weight drops, keep pushing. The result is a high-volume tricep stimulus that fully exhausts all three…
The Dumbbell Curl Drop Set is a bicep training technique that extends a set beyond failure by immediately reducing the load and continuing to rep out… twice. No rest between drops, no time to recover, just pick up the lighter dumbbells and keep going. The result is a high-volume, high-fatigue bicep stimulus that produces significant…
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…