Exercise Guide Chest Arms

Tate press

Improve your bench press with the Tate press, a popular triceps exercise amongst powerlifters! Learn how to perform the exercise with proper form.

Exercise Guide Chest Arms

Close-grip push-up

Target your triceps brachii with the close-grip push-up. One variation, the diamond push-up, was found to be the most effective triceps exercise!

Exercise Guide Arms

Overhead cable curl

An auxiliary arm exercise, the overhead cable curl targets your brachialis. Your biceps brachii, especially the short (inner) head, and brachioradialis act as...

Exercise Guide Arms

Weight plate reverse curl

The weight plate reverse curl is an auxiliary arm exercise that targets your brachioradialis, not your biceps. Use it to strengthen your forearms and improve...

Exercise Guide Arms

Dumbbell hammer curl

Strengthen and build your brachioradialis, a forearm muscle, using the dumbbell hammer curl. Your biceps brachii and brachialis act as synergists.

Exercise Guide Arms Shoulders

Dumbbell armpit row

The dumbbell armpit row is a rarely seen exercise that targets your lateral deltoid. Your posterior deltoid and various back and arm muscles act as synergists.

Exercise Guide Arms

Bench dip

The bench dip is an effective yet straightforward exercise that will help you to progress to performing the more advanced triceps dip on parallel bars.

Exercise Guide Arms

EZ bar curl

Compared with the barbell curl, the EZ bar curl is easier on your wrists; however, it places a little less emphasis on your biceps brachii.

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