Bodyweight exercises are one of the most versatile and convenient strength training tools for working major muscle groups like arms, shoulders, back, chest, core, and legs. Bodyweight training builds lean muscle, boosts metabolism, burns calories, and sculpts an athletic physique. With no equipment besides your body weight, you can achieve a toned physique at home … Read more
The reverse-grip bench press is a variation of the traditional bench press that is performed with a supinated grip (palms facing you, or “underhand”) rather than the standard pronated grip (palms facing away, or “overhand”). It is a compound exercise that simultaneously works for multiple muscle groups. In addition to targeting the chest, reverse grip bench presses … Read more
A wall push-up is a great, gentle modified version of traditional push-ups that can help strengthen your chest, shoulders, and triceps. It is a beginner-friendly exercise that helps build upper body strength, improve core stability, and enhance posture. Instead of doing push-ups on the floor, you lean against a wall. This vertical orientation reduces the … Read more
The dumbbell drag curl is a unique bicep curl variation in which you don’t completely bring the weight in front of your body. Bodybuilders perform it to improve the size and appearance of their biceps. It primarily targets the long head of the biceps brachii.. Unlike a conventional dumbbell curl, in which the elbows are … Read more
The dumbbell tricep kickback is a single-joint, isolation exercise primarily designed to target and develop the triceps brachii. Kickback engages all three; the specific position (bent-over, arm held back) emphasises the long head more, especially at the movement’s top. The lateral and medial heads are still working. According to research by the American Council on Exercise (ACE), the tricep kickback ranks as the second … Read more
The Reverse EZ Bar Curl is a variation of the traditional bicep curl, where you use an overhand (pronated) grip on an EZ curl bar. This grip shifts the emphasis from the biceps brachii to the brachialis and brachioradialis. This doesn’t mean the bicep is not working, but its contribution is reduced. When you pick up the … Read more
The cable tricep kickback is an isolation exercise that effectively targets the triceps. In this exercise, you extend your arm backwards against the resistance of a cable machine. Unlike dumbbell kickbacks, it provides constant tension on the muscle throughout the entire movement. During it, all three heads of the triceps are engaged, with particular emphasis … Read more
Want to know the secret to bigger, stronger arms without ever stepping foot in a gym? I get it. Over the last ten years, I’ve tried hundreds of arm exercises and found some of the best ones for building triceps only with bodyweight. In this guide, I share 12 bodyweight triceps exercises that deliver the … Read more
The Wide Grip Barbell Curl is an isolation exercise focused on the biceps brachii, particularly the short head(inner) of the biceps. The wide hand position increases the shoulder external rotation angle, emphasising the inner bicep peak and reducing the load on the long head. Typically, your hands should be placed wider than shoulder-width apart—about 1.5 times your … Read more