Isolation your elbow flexors, especially your brachialis and the long head of your biceps brachii, using the barbell preacher curl.
Use the prone incline wide-grip upright row, a compound shoulder exercise, to work the posterior and lateral portions of your deltoid.
Learn how to isolate your triceps brachii with the decline EZ bar skull crusher, a popular variation of the lying triceps extension.
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...
Isolate and build your triceps brachii using the lying barbell triceps extension, an isolation exercise. Keep your elbows close to your head.
Target your lower pectoralis major and latissimus dorsi using the decline barbell pullover, an isolation and pull exercise.
The behind-the-neck barbell overhead press is not recommended because it forces you to put your neck and shoulders into an extreme range of motion.
The bent-over barbell reverse raise is a rare exercise but very effective at activating and building the posterior deltoid.
Activate and build your triceps brachii, pectoralis major, and anterior deltoid using the close-grip barbell bench press, a compound push exercise.
Use the barbell one-leg hip thrust for unilateral glute and quad activation. Avoid going very heavy because it can place too much torque on your vertebrae.
Isolate your triceps brachii with the overhead EZ bar triceps extension. Using the EZ bar instead of a standard barbell can be easier on your wrists.
Great for inner-thigh development, the barbell sumo squat is a compound exercise that targets your quadriceps and, to a lesser extent, your gluteus maximus.