Use the incline dumbbell fly to isolate and build your upper pectoralis major. Internally rotating your shoulders helps to better isolate the target muscles.
Isolate your triceps brachii with the incline dumbbell triceps extension. Keep your elbows close to your head to maintain emphasis on your triceps brachii.
The cable vertical Pallof press is a brilliant functional exercise for strengthening your core’s ability to resist lateral flexion forces. Use it to develop a...
The cable horizontal Pallof press is a very effective functional exercise to use to strengthen your core’s ability to resist rotational or twisting forces.
Use the kneeling bodyweight triceps extension to isolate your triceps brachii in the absence of dumbbells, barbells, and weight machines.
The elbow lift is a poor exercise. Use it only if you do not have the resources to do better, more effective back exercises, such as the barbell row.
The biceps leg curl is a poor exercise, with a limited range of motion. Use it only as a last resort if you do not have anything else to curl.
The lying single straight-leg hip extension is not an effective exercise for overloading your hamstrings. Use it only when you do not have access to a gym.
Use the dumbbell one-arm reverse wrist curl to build your forearms. However, don't go very heavy, as your wrists are not designed to curl heavy weights.
Tone your inner thighs with the cable hip adduction, an isolation and pull exercise that targets your hip adductors (adductor magnus, longus, and brevis).
Targeting your obliques, the hanging windshield wiper is an advanced exercise for strengthening your core and the twisting movement pattern of your body.
The EZ bar reverse curl is great for building both your forearms and upper arms. Unlike what most people think, it targets your brachioradialis, not your...