Harris-Benedict BMR Calculator 🎯 Age Age affects your metabolic rate calculation 👤 Gender Choose GenderMaleFemale Gender-specific equations ensure accuracy ⚖️ Weight Kilograms Pounds Current body weight for calculation 📐 Height Centimeters Inches Height measurement for metabolic calculation 🏃 Activity Level Select Your Activity LevelSedentary – Little to no exerciseLight Activity – Exercise 1-3 days/weekModerate Activity … Read more
The one-arm cable lateral raise is a variation of the traditional lateral raise exercise that utilises a cable machine instead of dumbbells. This exercise works the lateral (or “middle”) deltoid muscle in the shoulder. Cable machine exercises provide a steady and consistent amount of resistance throughout the whole range of motion. This can make the exercise more challenging and lead … Read more
The 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 bicep curl, in which the elbows are relatively fixed (or may even drift slightly … Read more
The wide-grip cable row is a variation of the traditional cable row exercise that is performed using a significantly wider grip on a straight bar or pull-down bar attachment. The wider grip naturally encourages greater scapular retraction and targets the outer lats and teres major more effectively. It also heavily recruits the mid-traps, rhomboids, and posterior … Read more
The close-grip barbell curl is a variation of the traditional barbell curl, in which the hands are positioned closer together than shoulder width. It is an effective exercise for building the bicep peak and overall arm size. Your biceps brachii has two heads: the short (inner) and long (outer) heads. The narrow hand placement creates greater internal rotation at … Read more
The cable upright row is a compound exercise primarily targeting your shoulder muscles, specifically the lateral (side) deltoids. It also activates muscles in your upper back, like the trapezius (traps), and involves your biceps for assistance. The cable upright row is one of the best variations of the upright row that helps to build the … Read more
The Cobra Push-Up, also known as the Bhujangasana Push-Up, is a hybrid movement that combines yogic stretching with dynamic upper body engagement. A Cobra Push-Up involves transitioning between a plank-like position and the cobra yoga pose in a rhythmic, flowing motion. Unlike a standard push-up that emphasises pressing strength, this movement enhances flexibility, spinal decompression, … Read more
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