It’s easy and unfair to think of biceps training as simply sitting on a bench and blasting out mindless dumbbell curls. While I would never advocate an “arm day” when it comes to focusing on performance,you will still want to dedicate some time to specific arm movements if you want to...
It’s kind of like a dumbbell, except you only need one—and thanks to its handle, it’s incredibly easy to hold. Though kettlebells may look somewhat unassuming, they lend themselves to all kinds of different exercises. You can use them to make classic core exercises—like roll-ups and...
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THE DUMBBELL ROW should be a back training staple. Include it in your back and upper body training days for 3 sets of 8 to 12 reps per arm. Once you're more accustomed to the movement, you can pick up heavier weights and cut the reps (think 6 to 8 reps) to really build muscle ...