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A triceps isolation exercise using a rope attachment, allowing the hands to separate at the bottom for maximum contraction. Spreading the rope ends at lockout lets the triceps shorten fully, producing a harder peak contraction than any straight bar allows. It is the standard first isolation movement in a triceps session and a reliable high-rep […]
A bodyweight pressing exercise on parallel bars emphasizing the chest with a forward lean, also working triceps and shoulders. Leaning forward and letting the elbows travel wide turns the dip from a triceps lift into one of the deepest-stretching chest movements available. Bodyweight makes it self-scaling: hard enough for most lifters as is, and loadable […]
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 bench press with a narrow grip that shifts emphasis to the triceps while still working the chest and front delts. It is the heaviest direct triceps exercise available, which makes it the anchor movement for arm size and for the lockout strength that stalls most bench presses. Programmed like a press rather than an […]
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 triceps exercise using a cable crossover station, pushing down with a cross-body angle for a unique contraction. The diagonal line of pull hits the lateral head from an angle straight pushdowns miss, and each arm works alone so imbalances have nowhere to hide. It works best as a second or third triceps movement, chasing […]
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 shoulder press variation popularized by Arnold Schwarzenegger that incorporates rotation to engage all three deltoid heads throughout the movement. Starting palms-in and rotating out as you press keeps the delts under tension through a longer arc than a standard press. It trades some load for that extra range, which makes it a second pressing […]
A compound pressing movement using dumbbells to target the chest, front deltoids, and triceps with an increased range of motion. Each arm carries its own weight along its own path, which builds balanced pressing strength and lets the shoulders find a more comfortable line than a fixed bar allows. The dumbbells also travel deeper at […]
