Banded Bicep Curl

LIKES: 2,337 SHARES: 1,421

Tension... thats the key word you want to remember when it comes to training your biceps. The bicep muscle do not tend to respond well to being overloaded with weight. Your ability to keep all the tension on the biceps, and off your delts & back will determine if your biceps grow or stay the same.

  • Target Muscle: Bicep
  • Does This Excercise Require a Gym: No
  • Can You Perform This Exercise at Home: Yes
  • Equipment Needed to Perform Exercise: Bands or dumbbells (Order Bands Here)
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SEARCH RESULTS: TRICEPS / BICEPS

Banded Tricep Extension

Dumbbell Hammer Curl

Standing Dumbbell Curl

World Famous Torbati Curl

Banded Overhead Tricep Extension

Barbell Back squat

Banded hip extension 

Banded lat pull down

Barbell Row

Barbell Deadlift 

Dumbbell Bench Press

Barbell Bench Press

Barbell Bench Press

Dumbbell Shoulder Press 

Half Arnold Press 

Incline Barbell Bench Press

Incline Dumbbell Press 

One Armed T-bar Row

Barbell Overhead press 

Pull-ups

T-bar Row 

Upright Row  

Barbell Row

LIKES: 3,922 SHARES: 1,968

The king of all direct back exercises, this is one of my top 6 movements. This is the most powerful upperbody pulling motion. If you perform it correctly, you will work all the muscles of your back, along with your biceps, rear delts, and core.

  • Muscle Performance: Back
  • Does This Excercise Require a Gym: Yes
  • Can You Perform This Exercise at Home: No
  • Equipment Needed to Perform Exercise: Barbell or dumbbells

Dumbbell Row

LIKES: 2,009 SHARES: 1,830

There two points you'll want to know for this exercise. If you miss these two points you'll end up working out the wrong muscle. The first point of performance is your elbow position. Your second point of performance is...

  • Muscle Performance: Bicep
  • Does This Excercise Require a Gym: No
  • Can You Perform This Exercise at Home: Yes
  • Equipment Needed to Perform Exercise: Dumbbells

Barbell Back squat 

LIKES: 2,009 SHARES: 1,830

 If you want to build a strong and functional body, this is one of my top 6 movements. It is also in the running for being the king of all weight training exercises. We can activate nearly every muscle in the body with a properly performed squat. Guys: Squats have been shown to stimulate more Testosterone release than any other exercise

  • Muscle Performance: Quads, Glutes and Hamstrings 
  • Does This Excercise Require a Gym: Yes
  • Can You Perform This Exercise at Home: No
  • Equipment Needed to Perform Exercise: Barbell and Weighted plates 
  • Guys: Squats have been shown to stimulate more Testosterone release than any other exercise
  • Girls: Squats are the #1 exercise to build the booty of your dreams 

Banded hip extension  

LIKES: 2,909 SHARES: 2,030

This exercise looks funny to watch, and feels a little funny to perform in public too... but your hips will thank you. This is a perfect exercise to practice engaging and warming up your hips.

  • Muscle Performance: Glutes, lower back, hamstrings 
  • Does This Excercise Require a Gym: No
  • Can You Perform This Exercise at Home: Yes
  • Equipment Needed to Perform Exercise: Bands

Banded lat pull down

LIKES: 2,440 SHARES: 1,638

Want a quick way to blast the lats and back without a machine? Look no further - make sure you take full advantage of this exercise by incorporating my performance tips. This is also a great starting point if you are trying to work up to a pull up and aren't ready to perform a banded pull up yet.

  • Muscle Performance: back, lats
  • Does This Excercise Require a Gym: No
  • Can You Perform This Exercise at Home: Yes
  • Equipment Needed to Perform Exercise: Bands

Banded Overhead Tricep Extension

LIKES: 2,198 SHARES: 1,938

Angles are everything. Working your muscles at different angles is crucial for making sure you achieve maximum development and muscle recruitment. This overhead movement allows you to work the long head of the triceps most effectively

  • Muscle Performance: triceps
  • Does This Excercise Require a Gym: No
  • Can You Perform This Exercise at Home: Yes
  • Equipment Needed to Perform Exercise: Bands

Banded Tricep Extension

LIKES: 1,950 SHARES: 1,792

The Cable Rope Extension is probably the #1 most commonly performed tricep exercise in gyms across the world. Why? Because it works! When done right, it allows you to isolate and very effectively target the entire triceps muscle. This banded version can be performed anywhere, and even has some advantages over the traditional cable version.

  • Muscle Performance: triceps
  • Does This Excercise Require a Gym: No
  • Can You Perform This Exercise at Home: Yes
  • Equipment Needed to Perform Exercise: Bands

Barbell Bench Press

LIKES: 1,917 SHARES: 1,192

A big, strong chest has long been viewed as a sign of strength and manliness. It is also perhaps the most commonly used test of upperbody pressing strength, and the most likely question you will get when you tell people you are exercising. The bench press is one of my top 6 movements. For many guys, it is the only movement they even care to do; and while I will encourage you to use a variety of movements, this is an awesome exercise to work the chest, shoulders, triceps, and even the lats!

  • Muscle Performance: chest
  • Does This Excercise Require a Gym: Yes
  • Can You Perform This Exercise at Home: No
  • Equipment Needed to Perform Exercise: barbell, bench

Barbell Deadlift 

LIKES: 2,117 SHARES: 2,002

The deadlift.. my personal favorite exercise, and perhaps the single most primal movement we do in weightlifting. Alongside the squat, the deadlift is the other potential "king" of all exercises. Picking up something heavy and putting it back down with control... it doesn't get any more simple than that. However, like all things that appear simple, there is a lot to learn and master when it comes to the deadlift.

  • Muscle Performance: glutes, quads, hamstrings 
  • Does This Excercise Require a Gym: Yes
  • Can You Perform This Exercise at Home: No
  • Equipment Needed to Perform Exercise: Barbell

Barbell Deadlift 

LIKES: 2,117 SHARES: 2,002

The deadlift.. my personal favorite exercise, and perhaps the single most primal movement we do in weightlifting. Alongside the squat, the deadlift is the other potential "king" of all exercises. Picking up something heavy and putting it back down with control... it doesn't get any more simple than that. However, like all things that appear simple, there is a lot to learn and master when it comes to the deadlift.

  • Muscle Performance: glutes, quads, hamstrings 
  • Does This Excercise Require a Gym: Yes
  • Can You Perform This Exercise at Home: No
  • Equipment Needed to Perform Exercise: Barbell

Dumbbell Hammer Curl

LIKES: 2,917 SHARES: 2,626

The Brachialis - no it is not a dinosaur; it is part of your arm musculature that can help provide the extra muscle and arm definition that many of you are looking for. The Dumbbell Hammer Curl can help target it.

  • Muscle Performance: biceps 
  • Does This Excercise Require a Gym: No
  • Can You Perform This Exercise at Home: Yes
  • Equipment Needed to Perform Exercise: dumbbells 

Standing Dumbbell Curl  

LIKES: 2,627 SHARES: 2,024

This exercise can be a great asset to your bicep muscle building and toning efforts; or it can be a huge waste of time. The outcome will be decided by how you perform the movement, so play close attention.

  • Muscle Performance: Biceps 
  • Does This Excercise Require a Gym: No
  • Can You Perform This Exercise at Home: Yes
  • Equipment Needed to Perform Exercise: Dumbbells 

World Famous Torbati Curl

LIKES: 2,127 SHARES: 1,724

Ok, so I named this one after myself :-) What can I say, I found this movement which is a hybrid between a lat pulldown and a bicep curl to work very well for me; and after working with 1000's of others - I can say that most people will benefit greatly from this exercise. 

  • Muscle Performance: Biceps 
  • Does This Excercise Require a Gym: No
  • Can You Perform This Exercise at Home: Yes
  • Equipment Needed to Perform Exercise: Band

Dumbbell Shoulder Press 

LIKES: 2,127 SHARES: 1,724

The shoulder press is one of my top 6 movements in all of weight training. Performing it seated allows you to maximally overload the shoulders while taking stress off the legs, lower back, and glutes. You will still need to brace your core for maximum strength!

  • Muscle Performance: shoulders 
  • Does This Excercise Require a Gym: No
  • Can You Perform This Exercise at Home: Yes
  • Equipment Needed to Perform Exercise: Dumbbells 

Half Arnold Press  

LIKES: 2,357 SHARES: 2,120

The traditional Arnold Press was popularized by... you guessed it... Arnold Schwarzenegger. Its an awesome exercise that effectively targets the entire shoulder complex but it can cause issues in the shoulders over time. My unique variation keeps the benefits of the Arnold Press, and ditches the risk

  • Muscle Performance: shoulders 
  • Does This Excercise Require a Gym: No
  • Can You Perform This Exercise at Home: Yes
  • Equipment Needed to Perform Exercise: Dumbbells 

Incline Barbell Bench Press

LIKES: 2,344 SHARES: 2,102

If you want to build a bigger chest, the incline Barbell Press is a must in your routine. For many people it increases chest activation above and beyond the flat bench press. However, do not fall for the claim that you can isolate your upper chest with this movement - you can emphasize it; but your entire pectoral muscle will contract together!

  • Muscle Performance: Incline bench, barbell 
  • Does This Excercise Require a Gym: Yes
  • Can You Perform This Exercise at Home: No
  • Equipment Needed to Perform Exercise: Dumbbells 

Incline Dumbbell Press 

LIKES: 2,104 SHARES: 1,982

This is my personal favorite chest exercise, and one I always keep in my routine. Make sure you are positioned correctly or you won't get the most out of the exercise and you will also risk injury.

  • Muscle Performance: biceps 
  • Does This Excercise Require a Gym: No
  • Can You Perform This Exercise at Home: Yes
  • Equipment Needed to Perform Exercise: Incline Bench, dumbbells 

One Armed T-bar Row

LIKES: 2,134 SHARES: 2,056

The one armed variation of the standard t-bar row is an excellent change of pace since you get to work each side of your body uni-laterally and you are forced to engage your core to a greater extent to stabilize your torso.

  • Muscle Performance: back, lats
  • Does This Excercise Require a Gym: Yes
  • Can You Perform This Exercise at Home: No
  • Equipment Needed to Perform Exercise: Barbell, Weighted plates

Barbell Overhead press 

LIKES: 2,679 SHARES: 2,460

Another of my Top 6 exercises, the barbell overhead press is one of those movements that is best described as "primal". Pushing an object from eye level to above your head is a skill that we should all have in our pursuit to be functional for day to day life. A good deal of core strength, coordination, and shoulder mobility are needed to properly perform this exercise - so make sure you pay attention to my tips; and don't be afraid to get reps in with a broomstick for practice.

  • Muscle Performance: Shoulders 
  • Does This Excercise Require a Gym: No
  • Can You Perform This Exercise at Home: Yes
  • Equipment Needed to Perform Exercise: Barbell, Weighted plates

Pull-ups

LIKES: 2,679 SHARES: 2,460

If you fell of the side of a cliff, would you be able to pull yourself back up onto the ledge? If so, could you do it while maximally recruiting your lats? These are the questions I want you to think about as you take in my points of performance and improve your pull ups

  • Muscle Performance: Back, Lats
  • Does This Excercise Require a Gym: No
  • Can You Perform This Exercise at Home: Yes
  • Equipment Needed to Perform Exercise: Pull Up Bar, Band (if needed for assistance)

T-bar Row 

LIKES: 2,175 SHARES: 2,1956

 The T-Bar row is a great way to work your entire back at a different angle than you would achieve in a barbell row. If you have access to a T-Bar set up, or a secure corner for your barbell, you should definitely incorporate them into your routine

  • Muscle Performance: Back 
  • Does This Excercise Require a Gym: Yes
  • Can You Perform This Exercise at Home: No
  • Equipment Needed to Perform Exercise: Pull Up Bar, Band (if needed for assistance)

Upright Row 

LIKES: 2,505 SHARES: 2,186

In my 10+ years of experience in training others, I have seen the upright row to be one of the most common exercises people avoid because of the discomfort it causes. I have developed, tested, and refined a technique to eliminate the discomfort; and even further hone in on the amazing benefits of this exercise.

  • Muscle Performance: Shoulders  
  • Does This Excercise Require a Gym: No
  • Can You Perform This Exercise at Home: Yes
  • Equipment Needed to Perform Exercise: Barbell 

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