One of the best big exercises for biceps is the Barbell Cheat Curl because the ‘cheat’ during the concentric portion of this curling exercise allows us to create great eccentric overload. This simple movement is just a standing bar curl with a cheat built into the movement. ...
I’m going to show you the best arm exercises for biceps, whether you’re training for hypertrophy, strength, power or are just plain short on time! We’ll make sure you’re hitting both heads of the biceps brachii, I’ll also include the best way to train the brachialis muscle of th...
Read also: The 21 Best Shoulder Exercises For Big, Powerful Delts Trapezius Trapezius Muscle Anatomy The trapezius or traps is a diamond-shaped muscle on your upper back. Some people like to train it with their shoulders, while others treat it as part of their back. Either way, well-devel...
Intensity is another driving factor for muscle growth. But not in the traditional definition of intensity which is the percentage of 1RM. Instead, intensity regarding muscle growth refers to the effort. A high muscular effort for compound exercises would be finishing a set 2-3 short of failure....
For those who like to switch things up a little, we will mention some alternative exercises you could do to add variety to your program. We’ll also delve into the specifics of push days — go into what they are, how to plan your nutritional intake for effective push days, as well as...
Build your brachialis with these ten tried and tested exercises! 1. Any neutral grip back exercise The brachialis muscle is most active when your forearm is in the neutral position, i.e., palms facing inward. That means your brachialis gets a great workout whenever you do any of the follow...
The pull-up is one of the harder bodyweight exercises you can do because of the required upper body strength. Even though this exercise targets a big muscle like the lats, weak arms, and shoulders can seriously debilitate your ability to perform even one rep. Plenty of progressions are avail...
The exercise has carryover benefits to other big lifts, such as the squat and deadlift, because it also works powerful postural muscles throughout the back. The Romanian deadlift allows you to use more weight than many otherhamstring exercises, making it extremely effective for building size and...
Women can add additional exercises to a step-up, sometimes in the form of dumbbell curls,shoulder press, or shoulder raises. 5. Sprints I almost chose the leg press for the #5 exercise, simply because you can load up the weight and use various foot positions to target each muscle group...
To ensure adequate recovery between sets, rest for as long as two minutes. [Read More: The Best Dumbbell Exercises You Need for Muscle and Strength] Chin-Up: 3 sets to failure Barbell Curl: 3 x 6 Spider Curl: 2 x 6 Dumbbell Curl: 2 x 8 Equipment Needed: Pull-up bar, barbell, ...