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This exercise targets the biceps and can add serious size and strength to the entire muscle when done correctly. This exercise targets the biceps and can add serious size and strength to the entire muscle when done correctly.

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The chin-up is a bodyweight exercise that can induce serious muscle growth of the biceps (and back) with nothing but a pull-up bar The chin-up is a bodyweight exercise that can induce serious muscle growth of the biceps (and back) with nothing but a pull-up bar

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The hammer curl has the lifter curl dumbbells with their palms facing each other. The hammer curl has the lifter curl dumbbells with their palms facing each other.

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To perform the facing-away cable curl, the lifter needs to stand facing away between the two cables of a functional trainer or cable tower To perform the facing-away cable curl, the lifter needs to stand facing away between the two cables of a functional trainer or cable tower

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The bench press is a great tricep exercise to work your chest and core The bench press is a great tricep exercise to work your chest and core

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When you work your triceps, you might forget there are three parts to the muscle: the lateral head, the medial head, and the long head. When you work your triceps, you might forget there are three parts to the muscle: the lateral head, the medial head, and the long head.

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Because you’re lifting your entire bodyweight, your triceps have to work against a much heavier load than they would in a triceps-isolating exercise. Because you’re lifting your entire bodyweight, your triceps have to work against a much heavier load than they would in a triceps-isolating exercise.

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Squeezing the dumbbells together during a chest press moves the emphasis of the movement onto your pecs > Squeezing the dumbbells together during a chest press moves the emphasis of the movement onto your pecs

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Decline bench press-ups place the muscle-building emphasis on your lower pectorals, helping you build a well-rounded and more defined chest Decline bench press-ups place the muscle-building emphasis on your lower pectorals, helping you build a well-rounded and more defined chest

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The close-grip bench press places less strain on your shoulders, shifting the emphasis to your triceps and chest. Place your hands just inside of shoulder width The close-grip bench press places less strain on your shoulders, shifting the emphasis to your triceps and chest. Place your hands just inside of shoulder width

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Pressing on an incline set-up works the clavicular head, which is why the incline barbell bench press makes your pecs pop Pressing on an incline set-up works the clavicular head, which is why the incline barbell bench press makes your pecs pop

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Target your posterior chain — or the back of your body, including the glutes and hamstrings — with a back squad Target your posterior chain — or the back of your body, including the glutes and hamstrings — with a back squad

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Target the front of your body — especially your quads — with a front squat Target the front of your body — especially your quads — with a front squat

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Build your glutes, hamstrings, and calves, as well as mobility in your hips, with a Romanian deadlift. Build your glutes, hamstrings, and calves, as well as mobility in your hips, with a Romanian deadlift.