Exercises

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Top Exercises

Barbell Seated Close-Grip Concentration Curl

Beginner / Barbell / Biceps / pull

A unilateral bicep exercise that removes all momentum. The close grip and seated position maximize the peak contraction.

Barbell Front Chest Squat

Intermediate / Barbell / Quads / squat

A variation of the front squat that emphasizes quadriceps and core stability. Holding the bar across the chest forces a more vertical spine position.

Band Upper Crunch

Beginner / Handle Bands / Abs / core

Targets the upper rectus abdominis. The band adds resistance to the standard crunch, increasing the load on the upper abdominals for better development.

Band Standing Hammer Curl

Beginner / Handle Bands / Biceps / pull

Targets the brachialis and brachioradialis. The neutral grip is comfortable for the wrists and essential for building thick, powerful forearms.

Band Biceps Curl

Beginner / Handle Bands / Biceps / pull

A fundamental arm exercise. The band offers a unique resistance profile where the difficulty increases as you reach the top of the curl.

Plank Arm Lifts

Intermediate / Bodyweight-only / Shoulders / core

A dynamic plank variation that challenges core stability against anti-rotational forces. It targets the transverse abdominis, glutes, and shoulders.

Hanging Toes to Bar

Advanced / Pull-up Bar / Abs / core

A high-intensity abdominal exercise. It requires significant core strength and hip flexor mobility to bring the feet all the way to the bar.

Dumbbell Standing One Arm Reverse Curl

Beginner / Dumbbells / Biceps / pull

A unilateral forearm and bicep isolation exercise. The reverse grip specifically targets the brachioradialis and brachialis, improving grip strength and arm thickness.

Dumbbell Standing One Arm Concentration Curl

Beginner / Dumbbells / Biceps / pull

Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers.

Dumbbell Prone Incline Hammer Curl

Beginner / Dumbbells / Biceps / pull

A chest-supported hammer curl that targets the brachialis and brachioradialis. The prone position ensures a strict, high-tension curling motion without cheating.

Dumbbell Over Bench Wrist Curl

Beginner / Dumbbells / Forearms / pull

The gold standard for building forearm mass and grip strength. The bench stabilization prevents cheating and focuses all tension on the flexors.

Dumbbell Peacher Hammer Curl

Beginner / Dumbbells / Biceps / pull

Combines the preacher bench stability with a hammer grip. It targets the brachialis and brachioradialis for ultimate arm thickness.