A wide-stance squat variation targeting the adductors and glutes. Holding the dumbbell vertically (bar grip) improves core stability and allows for a deep range of motion.
Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers throughout.
Isolates the brachialis and forearms on a preacher bench. The stable pad eliminates cheating, making this a superior isolation exercise for the outer arm.
A fundamental hinge movement for the posterior chain. It builds strength in the glutes, hamstrings, and lower back while teaching proper lifting mechanics.
