dumbbell

Many exercises train the back and core, and when you are lucky, an exercise comes along that trains both. Enter the renegade row, a combination of a Front plank with a single-arm dumbbell row. But it’s not for the faint of heart, and here’s why Your core strength limits you because you row...

13 Exercises You Need Can't spend a ton of time in the gym? Build a physique that looks like you do. Make these exercises a priority. Some people love to spend hours in the gym. Others want to earn a built physique without putting in any extra time doing it. Luckily, it's possible to do fast and...

If you are looking to blast your biceps, you could do a lot worse than follow the advice of Dr Mike Israetel, a competitive bodybuilder and sports science PhD. In a recent interview with coach Mike Thurston, the big man revealed what was behind his exceptional arm growth, labelling the lying...

Law enforcement officers’ risk their lives daily to protect and serve the communities they cherish. Whether responding to emergencies, conducting routine traffic stops, or patrolling in cars and motorcycles, officers often face unforeseen dangers. The story of Officer Kevin Bereta is a powerful...

The barbell bench press is the king of the bench press jungle, but the dumbbell bench press is striding with it side by side. Barbell variations allow you to move more weight due to their fixed range of motion, but dumbbell bench press variations offer more freedom of movement. Why does that...

Lifting heavy is about so much more than just looking good—though you’ll love the results there too. It’s about feeling strong, capable, and confident in your own skin. It’s also about challenging societal norms that tell women to be small and take up less space. It’s time to break those...

Jay Cutler may have become famous for his “Quad Stomp,” but without a physique that was in proportion to the rest of his humungous legs, he could have never lifted 3 consecutive Olympia trophy’s. When it comes to the upper body, and particularly the chest, Cutler says that the dumbbell bench...

Adventures keep you young. They provide excitement, motivation, and something to look forward to. So take that trip, go on that adventure, and stay fit in the process. You’ll find that the journey itself is the key to a healthier, happier you, no matter your age. Sometimes however, leaving the...

The “Elastaboy,” Jake Blundell is on his way to one million followers thanks to his tips for flexibility and mobility, and this guidance is especially apt for those of us living sedentary, office-based lifestyles. One of the most common ailments of modern living is “frozen shoulder,” more...

At some point, we’ve all been there. A vacation or business trip leaves you stuck for days on end in a hotel, complete with an ill-equipped, minimalistic gym, waiting to kill the groove you got yourself in with the full gym in your hometown. For some, the above may even describe their hometown...

Arnold Schwarzenegger says his chest was a challenging area of the anatomy to build, but he was able to grow it from what he described as “very flat and sunken” to one of the biggest in bodybuilding, and he did so with the flat bench dumbbell chest fly. Peaking at 58 inches, Schwarzenegger...

A popular and true saying has been floating around the weight room for a while: You got to row to grow. It doesn’t matter if it is vertical or horizontal, and it doesn’t matter what equipment you use. You must train your posterior delts, upper back, and lats hard and heavy as your wings depend...

There may be some particular body parts that you want to focus on during your workouts. Perhaps it is the arms, the core, the glutes, or the legs, but what about the breasts? Is that even an area you can work on in the gym without a visit to the plastic surgeon’s office? Perkier, larger, or...

by Clay Hyght, DC Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error. Or just read this. In my last two-part article series 138, I described my 11 principles for bodybuilding training. Now, I want to make things even...

All you need is one dumbbell and a hefty amount of mental fortitude. High-rep finisher sets have their place in bodybuilding. And they're not just for building mental toughness. They also create metabolic stress (the pump) which is one of the primary drivers of muscle growth. Just finish off...

Chinups, pullups, and barbell row variations are the gold standard for building a rockstar back and spreading your wings. With this dumbbell back workout, you’ll use a significant load to add size and strength to your back muscles. So, why use dumbbells for a back workout ? Although dumbbells...

Imagine this scenario: You are all set for your Monday workout, eagerly anticipating it since the weekend. The pre-workout went down smoothly, and you’re bursting with energy. You step into the gym and climb the stairs, and your jaw drops. The gym is packed, almost all the equipment is...

Check out this 12-week Olympic Weightlifting Starter Program, designed to pave the way for your success on the platform. And if you’re new to the world of Olympic weightlifting, be sure to dive into The Ultimate Guide To Olympic Weightlifting Lifts for a solid foundation. Once you’ve delved...

There’s much room for hyperbole when it comes to strength training, but there are a few tired and true exercises that will never go out of style—most barbell exercises and the old dependable single-arm dumbbell row. Although chinups and barbell rows remain the gold standard for a beefy back...

BUILD A THICKER BACK AND BIGGER BICEPS WITH THIS MULTIFACETED, FREE-WEIGHT WORKOUT. There’s a fine line to walk on those one or two days a week you find yourself hitting back and/or biceps: Don’t overthink it by getting too cute with novel exercises, but don’t be so predictable that your...