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A rear deltoid exercise using low cable pulleys in a bent-over position for constant tension on the posterior delts. The crossed cables keep the rear delts loaded through the entire arc, including the bottom where dumbbells give them a rest. It is precision work: light weight, wide arcs, and a deliberate squeeze at the top […]
The bent over rear delt raise isolates the posterior head of the deltoid, the one part of the shoulder that gets almost no work from pressing and very little from most rows. It is a small movement with light weight by design. Done properly it improves how square the shoulders sit at rest and balances […]
A compound back exercise performed bent over with dumbbells, targeting the lats, rhomboids, and biceps. The dumbbells let each side of the back work independently and allow a longer pull than a barbell, which stops at the torso. It is the row of choice for home training and for anyone whose lower back prefers dumbbells […]
A bicep curl performed using a cable machine for constant tension throughout the movement. Unlike a dumbbell, the cable pulls on the biceps just as hard at the bottom and top of the rep as it does in the middle, which adds up to more total tension per set. That constant load makes it especially […]
A cable curl with a rope attachment using a neutral grip to target the brachialis and brachioradialis alongside the biceps. It combines the arm-thickening benefits of the hammer grip with the cable’s constant tension, so the forearms and brachialis stay loaded from the first inch of the rep to the last. The rope also lets […]
A compound bodyweight pull using an underhand grip that emphasizes the biceps and lats. The supinated grip puts the biceps in their strongest pulling position, which is why most people manage chin-ups before pull-ups, and why it doubles as serious arm training. It is the strength standard for underhand pulling, worth progressing with added weight […]
A bicep isolation exercise using a narrow grip on the barbell to emphasize the outer, long head of the biceps. Bringing the hands inside shoulder width biases the part of the biceps that builds visible peak, making this the go-to barbell curl variation for that goal. It behaves like a standard barbell curl in every […]
A bicep curl variation using the EZ bar’s angled grip to reduce wrist strain while targeting the biceps with a narrow hand position. The semi-supinated angle takes the joint stress out of narrow-grip curling, letting you train the long head hard without the wrist ache a straight bar can cause. For most lifters this is […]
A bicep and brachialis exercise curling a dumbbell across the body with a neutral grip to target different fibers than standard curls. The cross-body path emphasizes the brachialis, the muscle beneath the biceps that pushes the whole arm up and out as it grows. It rounds out a curl rotation nicely because the angle is […]
A strict bicep isolation curl performed seated with the elbow braced against the inner thigh. Bracing the arm removes every source of momentum, making this the strictest curl in the library and the one where the mind-muscle connection is easiest to find. It is a finisher by nature: light weight, full range, and a hard […]
