Hammer Curls: Targeting Forearms, Optimizing Form, and Avoiding Mistakes
Hammer curls effectively target the forearms, specifically the brachioradialis muscle, due to the neutral grip position which shifts emphasis away fro...
By Alex
Category: Strength Training
Browsing all articles filed under the "Strength Training" category.
Wrist Curls: Optimal Loads, Form, and Injury Prevention for Forearm Strength
For most individuals, prioritizing moderate loads with strict form and a full range of motion is generally more effective and safer for wrist curls th...
By Alex
Biceps Short Head: Dumbbell Exercises, Biomechanics, and Activation
Targeting the biceps' short head with dumbbells involves exercises that place the shoulder in slight flexion or keep the humerus fixed, reducing the l...
By Alex
The 2 2 2 Rule in Gym: Understanding Tempo Training for Muscle Growth and Injury Prevention
The "2 2 2 rule" in the gym refers to a specific tempo training strategy where each phase of a repetition—the concentric, isometric, and e...
By Jordan
Circus Dumbbell: Weights, Design, and Training Guide
Circus dumbbells typically weigh between 50 pounds for lighter training models and over 300 pounds for elite competition implements, with variations d...
By Hart
Wide Grip Pulls: Understanding, Proper Execution, Muscles, and Benefits
The wide grip pull, encompassing pull-ups and lat pulldowns, is a foundational upper-body exercise that effectively targets the latissimus dorsi by us...
By Jordan
Sledgehammer Training: Building Muscle, Power, Core Strength, and More
Swinging a sledgehammer effectively builds muscle, especially in the upper body, core, and grip, by imposing mechanical tension, metabolic stress, and...
By Hart
Heavy 1-Arm Cable Crossovers: Muscles Worked, Mechanics, and Benefits
Heavy 1-arm cable crossovers primarily target the pectoralis major and minor, anterior deltoid, and coracobrachialis, while significantly engaging cor...
By Alex
Squats: Understanding Eccentric and Concentric Phases for Strength Training
Concentric squats involve muscles shortening as they generate force to stand up, while eccentric squats involve muscles lengthening under tension as t...
By Hart
