Target your brachialis with the lying high cable curl, an isolation and pulling exercise. Your biceps brachii and brachioradialis act as synergists.
The trap bar farmer's walk is a great whole-body exercise for improving functional fitness, enhancing unilateral leg strength, and boosting overall strength.
The trap bar deadlift is great for building glutes, legs, back and forearms; strengthening the core; improving functional fitness; and developing strength.
Activating your knee flexors, especially your hamstrings, the assisted inverse leg curl with lat pull-down machine can be dangerous.
Use the cable reverse wrist curl to overload your wrist extensors and build your forearms. However, for wrist safety, avoid going very heavy.
The close-grip EZ bar curl, an isolated pulling exercise, targets the short head of your biceps brachii, helping to build the peak of the muscle.
The lying dumbbell supination, an isolated pulling exercise, activates the supinator, a deep forearm muscle, and the biceps brachii.
Use the dumbbell preacher curl to overload your brachialis, brachioradialis and biceps brachii (i.e. your elbow flexors).
The frog crunch helps to isolate the rectus abdominis and obliques by reducing the contribution of the hip flexors.
Overload your upper and middle trapezius using the Smith machine shrug, an isolated pulling exercise.
The hanging leg raise, an isolated pulling exercise, targets the hip flexors while isometrically working the rectus abdominis and obliques.
Learn how to perform the dumbbell wide-grip upright row effectively and safely, without increased risk of shoulder impingement.