OVERHEAD TRICEPS CABLE EXTENSION

This tricep variation is extremely friendly on the elbows and trains the triceps well in their lengthened position. It also has the added bonus of improving overhead mobility. General prescription: 3-5 sets, 8-15 reps.

BB BENCH PRESS

Unless you are a competitive powerlifter or just absolutely love the barbell bench press, it isn’t necessary like commonly believed to build chest size. It is a great tool for strength but the barbell itself can impact elbow and shoulder health if not done correctly or overused. Keep this in mind when selecting this exercise. […]

STANDING ROPE CURL

The standing rope curl will train the bicep in a shortened and contracted position. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.

OVERHEAD TRICEPS ROPE EXTENSION

The overhead rope tricep extension is a great variation that will not only train the triceps well in a lengthened position, but will also aid in improving overhead mobility. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.

LEANING CABLE BICEP CURL

This bicep variation will put the bicep in a mid-lengthened position and can also help improve shoulder extension if done correctly and with intent. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.

TRICEP EXTENSION (DB SKULL CRUSHER)

The supine DB skull crusher, when done correctly, can also improve thoracic mobility and shoulder health along with tricep strength and endurance. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.

HEEL RAISED BICEP CURL

The heel raised bicep curl is a great variation that will also improve thoracic mobility and expansion, along with shoulder external rotation. It can be used as a warm-up or standalone bicep exercise. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.

DB HAMMER CURL

The hammer curl is an important curl variation to use in a training program as it also trains the brachioradialis and brachialis muscles well. Both important for elbow strength and health. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.