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 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
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