Band Curls are a simple but effective way to train the biceps using a resistance band. Unlike dumbbells or barbells, the resistance increases as the band stretches, keeping constant tension on the muscles. This makes them a great option for home workouts, warm-ups, or as a finisher in arm training. Primary Muscles Worked: Biceps BrachiiSecondary…
Hammer Curls are a bicep exercise that targets both the biceps brachii and the brachialis—the muscle that sits underneath the biceps—using a neutral (palms-facing-in) grip. This variation builds arm size and strength while also working the forearms. It’s a simple, effective way to add thickness and balance to your arms. Primary Muscles Worked: Biceps Brachii,…
Seated DB Hammer Curls are a great finisher to toast the biceps at the end of a workout. Of course, what biceps exercise isn’t a great choice to finish off a lift? In this guide I’m going to teach you how to do Seated Dumbbell Hammer Curls, what muscle groups they work and a few…
Dumbbell Front Raises are an isolation exercise that targets the front (anterior) part of the shoulders. This movement helps develop shoulder definition and strength, particularly useful for pushing movements and overhead stability. It’s a simple yet effective addition to any upper-body or shoulder workout. Primary Muscles Worked: Anterior DeltoidsSecondary Muscles Worked: Upper Chest, Upper Traps,…
Dumbbell Side Raises, also called Lateral Raises, are one of the best isolation exercises for building round, capped shoulders. They target the medial (side) head of the deltoid to create width and improve shoulder symmetry. This movement is simple but highly effective when done with proper control and technique. Primary Muscles Worked: Lateral DeltoidsSecondary Muscles…
The Barbell Upright Row is a vertical pulling movement that targets the shoulders and upper traps by lifting a barbell along the front of your body. It’s effective for building size and definition in the delts and traps and is often used as a shoulder accessory movement. Proper form is key to getting the most…
The Barbell Curl is a classic arm-building exercise that targets the biceps with heavy, direct tension. It allows you to use more load than other curl variations, making it ideal for building bicep strength and size. When performed with strict form, it’s a simple and effective way to focus on arm development. Primary Muscles Worked:…
Dumbbell Skull Crushers are a great triceps exercise that can be done with nothing more than a set of dumbbells. Here’s how to do DB Skull Crushers, what muscles the exercise works and a few alternatives if you’re unable to do them. How To Do DB Skull Crushers Dumbbell Skull Crushers are an isolation exercise…
Band Tricep Pushdowns are an effective and joint-friendly way to strengthen and isolate the triceps using a resistance band. By anchoring the band overhead and pressing down through a full range of motion, you build arm strength and lockout power for pressing movements without needing a cable machine. Primary Muscles Worked: Triceps BrachiiSecondary Muscles Worked:…