The muscle-up pays special attention to your entire upper body, which carries over to your daily life as well as in the gym. The hip drive you do during the muscle-up will make other exercises that require momentum easier, like the barbell snatch, barbell clean, chest-to-bar pull-...
Train your grip.You won’t be good at pull-ups if you can’t stay on the bar long enough. You need a strong grip. Train by hanging off the bar for time with two arms (eventually try hanging off one arm). Barbell holds with heavy weights for time also will help. Develop your fore...
Erector Spinae: Your lower back muscles help stabilize your spine while you perform the barbell row. BicepsBrachii: The biceps brachii, along with the brachialis muscle that lies underneath, are elbow flexors. When you do barbell rows, these muscles help bend your arm and assist with the secon...
With this equipment, there’s not much cheating possible. Use it to train with perfect your form and build a mind-muscle connection before trying the spider curl. Start with the more commonly used 45-degree pad and progress to using the vertical pad, just like the unsupported spider curl. ...
Form-relatedmistakes during barbell curlingwill lead to painful injuries and render your workouts ineffective. The best way to train yourself to perform a barbell curl properly is by first training with a stricter curling exercise. One way to do so is by using a preacher bench. It will force...
Your core helps to absorb and transfer force between your upper and lower body. For instance, when standing up from a barbell back squat, your core transfers the force up from your legs and into the bar. Without adequate core strength, your exercise form may falter, putting you at higher ...
Learn how to get wider biceps by emphasizing the action of the brachialis muscle in your biceps training. If you do, you'll increase your overall arm size.
Initiate the curl by contracting your biceps and bending your elbows. Raise your forearm upward as high as you can without allowing yourupper armto move. Squeeze at the top for a beat, and then lower the weight back down slowly. Coach’s Tip: You can take a very slight forward lean wit...
then let the weight hang between your legs. This resistance might feel a little harder because it will demand superior abdominal involvement because it’s pulling on your hips. The weights might dangle and move on the chain, but the sky is the limit weight-wise.For moving the heaviest loads...
Without using your legs or back, bend your elbows and curl the weights up until your forearms are just above parallel to the floor. Keep your wrists straight. Lower the kettlebells and repeat. You can also do this exercise unilaterally, i.e., using one kettlebell. You could also kettlebel...