The Snatch Grip Shrug is a trap development exercise performed with a wide snatch-width grip. The wider hand placement stretches the upper traps more than a conventional shrug grip, increasing the range of motion through the shrug and the overall demand on the upper traps. It serves a dual purpose: building trap size and strength…
Barbell Shrugs are a simple yet highly effective exercise for building the upper trapezius muscles. By lifting (shrugging) your shoulders toward your ears against resistance, you directly target the traps, which play a major role in posture, neck stability, and upper-body strength. Barbell shrugs allow for heavy loading and are great for adding size and…
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…
The Dumbbell Shoulder Press is a foundational upper-body exercise that builds strength and size in the shoulders, particularly the front and middle delts. Using dumbbells allows for a more natural range of motion and helps improve balance between sides. It’s a great lift for developing overhead pressing strength and improving overall shoulder stability. Primary Muscles…
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 Weighted Push-Up is a powerful upper-body exercise that builds strength and muscle in the chest, shoulders, and triceps while also engaging the core. By adding external resistance (usually a weight plate, sandbag, or weighted vest) you increase the load on your body, turning a classic bodyweight movement into a serious strength-building exercise. Primary Muscles…
The Half Kneeling Single-Arm Dumbbell Press is an overhead press variation performed from a lunge stance. The half-kneeling position provides extra stability for the lower back while challenging the core and hips to stay square. This makes it a great movement for building shoulder strength, core stability, and overhead pressing mechanics. Primary Muscles Worked: Deltoids…
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…
Push-Ups are one of the most effective and accessible bodyweight exercises for building upper-body strength and core stability. They primarily target the chest, shoulders, and triceps while also engaging the core and lower body to maintain proper posture. Whether you’re a beginner or advanced, push-ups are a foundational movement that fits into any training program….
The Arnold Press is an upper-body pressing movement focused on training for hypertrophy of the shoulders. It’s a unique shoulder exercise as it involves pressing and rotating the dumbbell as you press. This is an awesome supplemental exercise to perform for an extra burn at the end of a pressing session. In this guide, I…