Sit on a flat bench, holding a dumbbell in one hand with your elbow resting on the inside of your thigh. Keep your upper body ...

To train your brachialis muscles, you'll need the dumbbell hammer curl. The dumbbell hammer curl might not look radically ...

Bent-over rows are one of the best exercises for strengthening the upper and mid-back, improving posture, and building pulling strength. A resistance band provides constant tension, making every rep ...

Dumbbell bicep curls are one exercise that ... If you want variety, you can also try hammer curls, but this time, use the 21's Strategy - 7 reps lower half, 7 reps upper half, and then 7 full ...

hammer curls, shoulder presses, and row variations. To get started, grab a set of two-pound weights — three if you want a challenge — and make sure you have enough room to move and swing your ...

The first one is Ethier’s own three-day full-body split, which starts off with an incline bench press, followed by a barbell back squat, chest-supported dumbbell rows, leg curls, lying incline ...

Who doesn’t want bigger arms? Try these biceps exercises and you’ll accomplish your goals with bigger, more toned arms ...

We’ve done a million dumbbell movements, but I want to show a movement that’s done with a rope contraction. A little step away from the machine.” To execute rope hammer curls, Cutler says to assume ...

He used lighter weights and went full-send during these sessions ... squeezing my muscles as hard as possible at the peak of each rep while performing the hammer curls and overhead tricep extensions.