Tension... thats the key word you want to remember when it comes to training your biceps. The bicep muscle do not tend to respond well to being overloaded with weight. Your ability to keep all the tension on the biceps, and off your delts & back will determine if your biceps grow or stay the same.
Banded Tricep Extension
Dumbbell Hammer Curl
Standing Dumbbell Curl
World Famous Torbati Curl
Banded Overhead Tricep Extension
Barbell Back squat
Banded hip extension
Banded lat pull down
Barbell Row
Barbell Deadlift
Dumbbell Bench Press
Barbell Bench Press
Barbell Bench Press
Dumbbell Shoulder Press
Half Arnold Press
Incline Barbell Bench Press
Incline Dumbbell Press
One Armed T-bar Row
Barbell Overhead press
Pull-ups
T-bar Row
Upright Row
The king of all direct back exercises, this is one of my top 6 movements. This is the most powerful upperbody pulling motion. If you perform it correctly, you will work all the muscles of your back, along with your biceps, rear delts, and core.
There two points you'll want to know for this exercise. If you miss these two points you'll end up working out the wrong muscle. The first point of performance is your elbow position. Your second point of performance is...
If you want to build a strong and functional body, this is one of my top 6 movements. It is also in the running for being the king of all weight training exercises. We can activate nearly every muscle in the body with a properly performed squat. Guys: Squats have been shown to stimulate more Testosterone release than any other exercise
This exercise looks funny to watch, and feels a little funny to perform in public too... but your hips will thank you. This is a perfect exercise to practice engaging and warming up your hips.
Want a quick way to blast the lats and back without a machine? Look no further - make sure you take full advantage of this exercise by incorporating my performance tips. This is also a great starting point if you are trying to work up to a pull up and aren't ready to perform a banded pull up yet.
Angles are everything. Working your muscles at different angles is crucial for making sure you achieve maximum development and muscle recruitment. This overhead movement allows you to work the long head of the triceps most effectively
The Cable Rope Extension is probably the #1 most commonly performed tricep exercise in gyms across the world. Why? Because it works! When done right, it allows you to isolate and very effectively target the entire triceps muscle. This banded version can be performed anywhere, and even has some advantages over the traditional cable version.
A big, strong chest has long been viewed as a sign of strength and manliness. It is also perhaps the most commonly used test of upperbody pressing strength, and the most likely question you will get when you tell people you are exercising. The bench press is one of my top 6 movements. For many guys, it is the only movement they even care to do; and while I will encourage you to use a variety of movements, this is an awesome exercise to work the chest, shoulders, triceps, and even the lats!
The deadlift.. my personal favorite exercise, and perhaps the single most primal movement we do in weightlifting. Alongside the squat, the deadlift is the other potential "king" of all exercises. Picking up something heavy and putting it back down with control... it doesn't get any more simple than that. However, like all things that appear simple, there is a lot to learn and master when it comes to the deadlift.
The deadlift.. my personal favorite exercise, and perhaps the single most primal movement we do in weightlifting. Alongside the squat, the deadlift is the other potential "king" of all exercises. Picking up something heavy and putting it back down with control... it doesn't get any more simple than that. However, like all things that appear simple, there is a lot to learn and master when it comes to the deadlift.
The Brachialis - no it is not a dinosaur; it is part of your arm musculature that can help provide the extra muscle and arm definition that many of you are looking for. The Dumbbell Hammer Curl can help target it.
This exercise can be a great asset to your bicep muscle building and toning efforts; or it can be a huge waste of time. The outcome will be decided by how you perform the movement, so play close attention.
Ok, so I named this one after myself :-) What can I say, I found this movement which is a hybrid between a lat pulldown and a bicep curl to work very well for me; and after working with 1000's of others - I can say that most people will benefit greatly from this exercise.
The shoulder press is one of my top 6 movements in all of weight training. Performing it seated allows you to maximally overload the shoulders while taking stress off the legs, lower back, and glutes. You will still need to brace your core for maximum strength!
The traditional Arnold Press was popularized by... you guessed it... Arnold Schwarzenegger. Its an awesome exercise that effectively targets the entire shoulder complex but it can cause issues in the shoulders over time. My unique variation keeps the benefits of the Arnold Press, and ditches the risk
If you want to build a bigger chest, the incline Barbell Press is a must in your routine. For many people it increases chest activation above and beyond the flat bench press. However, do not fall for the claim that you can isolate your upper chest with this movement - you can emphasize it; but your entire pectoral muscle will contract together!
This is my personal favorite chest exercise, and one I always keep in my routine. Make sure you are positioned correctly or you won't get the most out of the exercise and you will also risk injury.
The one armed variation of the standard t-bar row is an excellent change of pace since you get to work each side of your body uni-laterally and you are forced to engage your core to a greater extent to stabilize your torso.
Another of my Top 6 exercises, the barbell overhead press is one of those movements that is best described as "primal". Pushing an object from eye level to above your head is a skill that we should all have in our pursuit to be functional for day to day life. A good deal of core strength, coordination, and shoulder mobility are needed to properly perform this exercise - so make sure you pay attention to my tips; and don't be afraid to get reps in with a broomstick for practice.
If you fell of the side of a cliff, would you be able to pull yourself back up onto the ledge? If so, could you do it while maximally recruiting your lats? These are the questions I want you to think about as you take in my points of performance and improve your pull ups
The T-Bar row is a great way to work your entire back at a different angle than you would achieve in a barbell row. If you have access to a T-Bar set up, or a secure corner for your barbell, you should definitely incorporate them into your routine
In my 10+ years of experience in training others, I have seen the upright row to be one of the most common exercises people avoid because of the discomfort it causes. I have developed, tested, and refined a technique to eliminate the discomfort; and even further hone in on the amazing benefits of this exercise.