The Seated Single-Arm Front Raise isolates the front deltoid (anterior shoulder) while minimizing momentum and lower body involvement. Performing it seated helps lock in posture and forces the shoulder to do the work, making it ideal for controlled, focused shoulder training. Alternating arms also allows you to correct imbalances and improve mind-muscle connection on each…
The Close-Grip Incline Bench Press is a pressing exercise that targets the upper chest and triceps by narrowing your hand position and pressing from an inclined angle. The incline shifts more emphasis to the upper portion of the chest, while the close grip brings the triceps heavily into the movement. It’s an excellent lift for…
Windshield Wiper Pull-Ups involve pulling yourself up until your chin clears the bar, then shifting your upper body side-to-side toward each hand while maintaining control at the top position. This variation challenges your lats, biceps, and core while adding a unique element of lateral control and strength at the top of the pull-up. It’s a…
The Alternating Dumbbell Floor Press builds upper-body strength while improving shoulder stability and core control. Pressing one dumbbell at a time while lying on the floor creates an anti-rotation challenge that lights up the core and reinforces balanced development between sides. It’s a joint-friendly pressing variation that trains strength, control, and coordination all at once….
The Push-Up to Down Dog is a dynamic bodyweight movement that combines upper-body strength with mobility and core control. Starting with a standard push-up, you flow into a Downward Dog position, stretching the shoulders, hamstrings, and calves. It’s a great move to include in warm-ups, cooldowns, or as part of a mobility-focused strength circuit. Primary…
Weighted Chin-Ups are a powerful upper-body strength exercise that builds size and pulling strength in the lats, biceps, and upper back. By adding external resistance, you increase the intensity and continue to progress beyond bodyweight alone. It’s one of the best advanced movements for upper-body development and real-world strength. Primary Muscles Worked: Latissimus Dorsi, Biceps…
Med Ball Push-Ups are a dynamic push-up variation that increases the challenge by adding instability and a unilateral focus. With one hand on the medicine ball and the other on the floor, your chest, shoulders, and triceps are forced to work harder—especially on the side with the elevated hand. Alternating sides each rep helps build…
The Bent Over Dumbbell Row is a classic upper-body strength exercise that targets the muscles of the back, helping improve posture, pulling strength, and upper-body balance. It also engages the core and posterior chain as you stabilize your body in the bent-over position. This move is a staple for developing a strong and muscular back….
The Single-Arm Dumbbell Incline Bench Press is a unilateral exercise that targets the upper chest while engaging the shoulders, triceps, and core. By working one side at a time, it helps improve strength imbalances and challenges your core stability to prevent rotation. This is an excellent exercise for developing both strength and control. Primary Muscles…
The Alternating Dumbbell Incline Bench Press is a compound exercise that targets the chest while engaging the shoulders and triceps. Performing the movement with one arm at a time challenges your stability, activating the core and stabilizer muscles. This variation is great for building unilateral strength and correcting imbalances. Primary Muscles Worked: Pectoralis Major (Upper…