January 13
Tip: Supersize Your Dumbbells and Barbells
Here's how to make your barbells and dumbbells more effective and build more carryover strength.
January 11
Tip: Towel Bent Row
This is a great bang for your buck exercise to work your upper back and grip at the same time.
January 10
Tip: The Best Exercise Order for Triceps
Build your tri's and avoid elbow pain by using this sequence for triceps training.
January 9
Tip: Thick Grip Neutral Pull-Ups
Strengthen your grip by doing your pull-ups or chin-ups with a thick grip attachment or a couple of towels.
December 2
Tip: The Most Complete Biceps Exercise
This curl variation nails every fiber of the biceps in one movement. Check it out.
November 15
Tip: JM Floor Press
The floor variation of this powerlifting accessory exercise builds triceps size and lockout strength on the bench press.
November 7
Tip: Dumbbell Rollovers
Boost your bench press by strengthening your triceps with this exercise. It's also a great way to hit triceps without irritating your elbows.
October 19
Tip: The Fingertip Ledge Pull-Up
Also called mountain climber pull-ups, these are great for grip and forearm strength.
October 13
Tip: Straps, Thick Grips, and 40-Second Wrist Curls
The pros and cons of straps, how to really train your grip and forearms, and more.
October 5
Tip: Hammer-Grip Kettlebell Drop Set
For this mechanical drop set, you'll start with the hardest exercise and, as you fatigue, move to the easiest. Works with a bar and a supinated grip too.
September 27
Tip: Build a Strongman Grip and Big Forearms
Want a crushing grip and the forearms to match? Ask a strongman how he trains. We did.
September 26
Tip: Forearm Flexor Mechanical Drop Set
With the same weight, do 8-10 Zottman curls, then 8-10 hammer curls, and finish with 8-10 alternating dumbbell curls.
September 25
Tip: Triceps Thrasher Mechanical Drop Set
Using the same weight, do 10-12 reverse-grip extensions, then 10-12 overhead extensions, and finally rep out on triceps pressdowns.
September 24
Tip: Biceps Bomb Mechanical Drop Set
Starting with a weight you can curl 12-15 times, do 8-10 reps on steep side of preacher bench, match those reps on the angled side, then stand and rep out.
September 14
Tip: Incline Kettlebell Skull Crusher
Using 120 percent of your 1RM skull crusher, lower the KBs slowly, switch angles to an incline press, and press back to the top.
September 12
Tip: Alternating Kettlebell Skull Crusher
Keep the arm that's not moving in the bottom position between reps. Lift your legs to increase neural drive and motor unit recruitment.
September 11
Tip: Total Arm Training
Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.
August 26
Tip: The 2 Minute Chin-Up Test
Find out how strong your biceps and lats really are.
August 19
Tip: A Better Way to Build Forearms
Wrist curls stress the tendons and don't work very well. Here's a better option.