Exercises

The reverse barbell curl is an excellent biceps and forearm exercise that targets the brachioradialis and wrist flexors. Learn the proper form here.

The Snatch Grip Rack Pull builds muscle & strength in the upper back. This is critical for effective pulling on deadlifts & cleans. Learn proper form here.

The lying neck extension is one of the most accessible neck training exercises for building a thicker neck. Learn proper form with this technique guide.

Neck training is popular for impact sports, but severely overlooked when training for aesthetics. The lying neck flexion is the most important exercise you can do to build a thicker neck. Read on to learn the proper form.

Exercise Name Dumbbell Rear Delt Swing Also Called Meadows Rear Delt Swing, Partial Rear Delt Fly Primary Muscles Posterior Deltoid Secondary Muscles Lateral Deltoid, Middle Trapezius, Lower Trapezius Function Hypertrophy Mechanics Isolation Force Pull Required Equipment Dumbbell, Adjustable Bench (or T-Bar Row Machine with Chest Pad) Optional Equipment Lifting Straps (if using heavy dumbbells) Experience … Read more

Exercise Name One Arm DB Z-Press Also Called Single Arm Z-Press, Unilateral Z-Press Primary Muscles Anterior Deltoid, Lateral Deltoid Secondary Muscles Posterior Deltoid, Rhomboids, Triceps, Serratus Anterior, Lower Traps, Middle Traps Function Strength Mechanics Compound, Unilateral Force Push Required Equipment Dumbbell Optional Equipment Wrist Wraps, Lifting Belt, Chalk Experience Beginner Rep Range 6-15 Tempo 0-0-x-1 … Read more

Exercise Name Hammer Curl Also Called Neutral Grip Curls, Palms-In Curls Primary Muscles Biceps Secondary Muscles Brachioradialis, Brachialis Function Endurance, Hypertrophy Mechanics Single Joint Force Pull Required Equipment Dumbbells Optional Equipment Wrist Wraps, Chalk Experience Beginner Rep Range 10-20 Tempo 1-1-x-1 Variations Seated Hammer Curl, Single Arm Hammer Curl, Band Hammer Curl, Multi-grip Barbell Hammer … Read more

Exercise Name Chest Supported T-Bar Row Also Called Lying T-Bar Row, Incline T-Bar Row, Chest Supported Row, CSR, Bench Supported Row Primary Muscles Lats Secondary Muscles Rhomboids, Rear Deltoids, Middle Trapezius, Biceps, Lower Trapezius Function Strength, Hypertrophy, Endurance Mechanics Compound Force Pull Required Equipment T-Bar Row Machine with Chest Support Pad Optional Equipment Lifting Straps, … Read more

Exercise Name Seated Cable Row Also Called Seated Row, Cable Row, Horizontal Row Primary Muscles Lats Secondary Muscles Rhomboids, Rear Deltoids, Biceps, Middle Trapezius, Upper Trapezius, Erector Spinae Function Strength, Hypertrophy, Endurance Mechanics Compound Force Pull Required Equipment Stack Loaded Cable Machine w/ Row Capability, Various Attachment Handles Optional Equipment Lifting Straps, Chalk Experience Beginner … Read more

Exercise Name T-Bar Row Also Called Grappler Row, V Bar Row, Corner Row, Landmine Row, Fixed End Barbell Row Primary Muscles Lats Secondary Muscles Rhomboids, Rear Deltoids, Biceps, Middle Trapezius, Upper Trapezius Function Strength, Hypertrophy Mechanics Compound Force Pull Required Equipment Barbell with V-Bar Handle Attachment, or T-Bar Row Machine Optional Equipment Landmine (used with barbell–this combo is second best to a t-bar … Read more