9 INSANELY Effective UNPOPULAR Exercises (Science-Based)

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In this video, Dr. Milo Wolf reveals his list of 9 underrated exercises that will help you to achieve your best hypertrophy.
References:
1. pubmed.ncbi.nlm.nih.gov/37559...
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"9 INSANELY Effective UNPOPULAR Exercises (Science-Based)"
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[@JeffNippard]

Ooooh bending the elbows on the pullover to reduce tricep engagement is smart!

[@WolfCoaching]

Classic bodybuilding technique + allows you to lift more (good for the ego 🗿)

[@Bullseye_Strength]

Similar to the elbows during Dumbbell flys. Passive insufficiency of the biceps can limit the range of motion/stretch on the pecs if you attempt to keep the elbows too extended.

[@imemailingmybrother]

Bending the elbows engages my tris more 🤔

[@freddym6643]

Wouldn't bending the elbows stretch the tricep and engage it more? The lower tension is more because of the shorter moment arm?

[@imemailingmybrother]

Bending the elbows engages my tris more 🤔

[@AlexLeonidas]

Fantastic list, love the calisthenics + old school combination!!

[@shararm]

Oh shit my favorite non pencil neck is here

[@nicholasfevelo3041]

He has been watching your videos for sure

[@rememberme3762]

I got the impression that you mad at the “optimal” bros. Let’s hope not.

[@Shachar_7]

I used to follow AthleanX few years ago, and stopped doing Dumbbell Flys after watching his videos, until I started following Milo and the research on lengthen partials and so on, and started doing them again. It's a great exercise and wrongly vilified for so long. Thank you Milo!

[@MattB90]

Funny you say that, as I was watching these and he mentioned face pulls I just thought to myself I wonder if the general arc is to start with athleanx, get sufficiently jacked to the point where you plateau and then seek out more scientific based lifting resources lol

[@jl3114]

Same story here. I'll always watch Athlean X but I no longer take it as gospel like when I was younger. You also have to realize Jeff is coming from a physical therapist perspective, he was surrounded by injured people all the time, that's going to change the way you think probably

[@zerospice7173]

@@MattB90 i skipped athlean and came straight here, been getting coaching ever since i got into working out s i feel like i skipped the stupid phase

[@angelortiz6373]

Well AthleanX, Jeff isn't completely against dumbell Flys, he just would prefer you do them on the floor for better shoulder support. I think the main problem is people try to go too heavy on them and then get injured.

[@faceeverychallenge]

Dumbbell flys we’re my best friend after having shoulder surgery. Pressing movements were hard but the fly really let me work through the scar tissue and get a good stretch. As I progressed I found that the I was also able to push hard for sets of 15 or more and get real sore without pain. TLDR: flys are fucking dope

[@patrickbateman3146]

Someone needs to make a leg extension machine where you lie back and buckle yourself in to get maximum range of motion.

[@WolfCoaching]

To be fair, some leg extension machines are already pretty good at this... but I still think it'll be hard to beat the stretch of a reverse nordic curl.

[@ign0bilium]

Someone needs to make a standing leg curl machine where you can fully flex your hips for maximum stretch in the hammies.

[@piyushb143]

I believe menno has a video on this topic.

[@shararm]

Sam Sulek showed how he put that together with a weight belt and it seemed awesome

[@Sawstinker]

​@@ign0bilium Look up 4 way hip machine

[@combatcritique]

A dip is just a super super decline press upside down

[@maxl.5297]

Yes. But since there's countless ways to perform the dip, it's also extremely versatile 💪

[@C4DG3R]

I like the analogy! 😂

[@kaligh]

Inverted behind the back pull curl is what Milo what doing. 😂😂😂

[@fluffyscruffy]

Is this Menno's burner account? I've only heard such a L take from him.

[@koffski93]

But it has unrestricted ROM. A decline press is limited by using a bar

[@jeffbunnell9961]

Pistol Squat was my main squat when my gym temporarily closed a few years back, and Sissy Squats

[@jeramiahfincham7591]

I am glad to have found your channel, and I greatly appreciate your information!

[@gerym341]

Another great video, Doctor. Thank you.

[@DanDavisHistory]

High rep dumbell fly is awesome for sure, big fan 👌

[@aaronl528]

Another great video! Add the chest fly back to my upper body routine and will now incorporate the lying down lateral. Thank you!

[@thud1015]

I use all these. For better ROM on quads at home I bought a pair of those dumbbell foot straps. I strap a dumbbell to each foot, lie on the floor on my back. I then raise one leg into the air and lower and raise the dumbbell. It is a leg extension that hugely improves the lengthened partial aspect providing tension right the way until your hamstring hits your calf. Try it!

[@AdamMikiewicz]

Great video. Thanks.

[@pixmma9627]

I'm adding in those lateral raises into my routine asap!

[@ninjadogs1440]

you've been uploading bangers recently, been checking all the vids you've been uploading

[@ohno837]

Look up, Doug Brignoli, the rear belts. The best way to train them is start up from your chest down backwards towards your hips, so not up from your chest all the way out to your right, but up from your chest diagonally down towards your hips.

[@Dr.MikeGranato]

Sissy squats can also be loaded quite heavy if you have a backpack (worn backwards). I’ve never felt more of a stretch on my quads ever

[@kareemairlines9075]

That last time I saw something doing pistol squats in the gym was today. But I was the personal trainer who made them do pistol squats

[@TurdBoi-tf5lf]

🥵

[@swenic]

1:07 Dumbbell Fly 2:21 Dumbbell Pullover 3:37 Single-Arm Dumbbell Preacher Curl 5:11 Single-Arm Flat, Lying Dumbbell Lateral Raise 6:13 Dips 7:15 Rear Delt Cable Crossover 8:51 Reverse Nordic Curl 10:31 Smith-Machine Split Squat 11:42 Pistol Squat

[@breathinglead871]

I have a few objections: 1) Coach Kassem had a debate on pullovers with a couple of practitioners. Must watch. Convinced me that pullovers are not an optimal stimulus for the lats no matter how much you want them to be. 2) Barrier to entry is high on the reverse nordic and pistol squat. People with a lot of upper body mass or have long torso/short legs are going to have a hard time doing reverse nordics. People lacking prerequisite ankle dorsiflexion will have to specifically train ankle dorsiflexion before programming in any pistol squat regressions. 3) Some of these will very slowly progress in load, limiting options for respectable progressive overload in the future. You're likely to get bored with these if there is not a sufficient tactile challenge in place as your muscles will get used to training in stretched positions, thus, decreasing your RPE over time for these movements. Best to not rely on these types of movements as the primary drivers for hypertrophy in a program but rather a supplemental to the overall stimulus a muscle receives during a lifting session. 4) A considerable amount of energy is expended engaging the core, knee extenders, and hip flexors on the non-working leg on a pistol squat. This is a lot of junk energy spent not directly working the target muscles on the opposite leg. Probably why no one bothers with pistol squats for hypertrophy. It is also not a stable movement and, as such, one will not be able to produce as much force as the smith split squat which is the exact same thing as far as working muscles goes. 5) I don't believe we have enough evidence to completely train solely around the stretched position/progressive angle loading. Short/regressive angle end ranges of motion are important for getting the body into properly stretched positions and actively applying more tension to the stretch. Neglecting properly loading short end ranges of motion can possibly reduce strength and mobility around those end ranges in the long run. Other than that, I agree with the rest of the options as good for new stimulus options. I appreciate your videos Dr. Milo! Keep up the good work here and in the labs.

[@perunstrength]

2) simply put hip-thrust pad under the top of their foot, problem solved. 4) you can modify the exercise to add plenty of stability to it, and/or start with one of many regressed variations. Never had issues with dorsiflexion with pistol squats with my clients either, there are ways around it - and fixing that mobility hurdle doesn't take long either.

[@breathinglead871]

@@perunstrength If you have to make regressions just to perform an exercise, that exercise is truly not necessary to perform and is a sign of bad programming/stated goals. I'd only train a person to do pistol squats if they explicitly told me they wanted that skill. There are other exercises that won't require regression and provide just as much benefit. If regressions are required, it's better to just improve the mobility of the joint in question with end-range of motion strength training rather than doing an exercise for the sake of doing it.

[@perunstrength]

@@breathinglead871 completely disagree. That's like saying that box squats or block pulls are a sign of bad programming or that they make squat or deadlift a bad exercise. You can start getting someone accustomed to the exercise, technique AND start getting them stronger without making them sit around and just work on mobility or skip a useful movement all together just because they've been arbitrarily deemed not mobile enough to do it.

[@breathinglead871]

@@perunstrength Hypertrophy training implies a prerequisite level of strength/mobility. Hypertrophy is the subject matter at hand. If you want to train to improve these movements out of regressed options, have at it. Just probably don't do that during a hypertrophy mesocycle until all prerequisites are met in order to get the most from the exercise for hypertrophy purposes. You're not wrong, we're just talking about hypertrophy specific training here.

[@breathinglead871]

@@perunstrength As someone who knows a thing or two, if you programmed box squats into my hypertrophy block, I would fire you and ask for a refund.

[@mattcarlson1052]

This is a great list! I like that a lot of these exercises require minimal equipment; very helpful for people working out at home.

[@espendahl9719]

Well, I can check on almost every exercise.Great video and info 😎💪🔥✅

[@jankroka5351]

The reverse nordic is crazy good.. not only huge growth but also massive mobility gains, really made my knees felt more smooth overall

[@joaoamstalden6321]

Very nice vídeo and subject. I will try each one of these

[@michaelhutchinson1789]

As someone who has been doing Pullovers, Gymnastics Dips, Natural Leg Extensions & Pistols for years this video makes me very happy.

[@jtf9089]

The pelican curl on gymnastic rings gives a great stretch for the biceps, it's like a reverse Nordic for the biceps.

[@ericmalitz]

Yes. I’m not sure all these hypertrophy focused guys like to think about rings much.

[@fwoggangidk]

Heyy I've been doong that lateral raise thing!! I figured it would be better and found it weird nobody every talked about it.

[@JamesEast-iy3ov]

Great list.

[@JariSatta]

Nice! I have a resistance band version for most of these. You can load the band with equal-ish resistance throughout ROM by creatively playing with the shape of the band during reps. Triangle, square, 8, V, I, Y, W.

[@TurdBoi-tf5lf]

Resistance band sucks ass ngl

[@JariSatta]

@@TurdBoi-tf5lf IF I hit a plateau, I'll consider free weights and a gym. I train outdoors, 100%

[@shmuckling]

I love the fact that you're including more humor in your videos, I think that'll pay off - after all, watching videos on KZbin is mostly a leisure activity, even if they're very educational. I love the laying lateral raises for the side delts: I prefer using the cables at the gym, but the accessibility of these over cables is ridiculous - you literally only need one dumbbell and like 5-15 mins including warm up to get what's probably more then enough side delt volume for the vast majority of living humans, outside of the biggest and most advanced. I'm personally a huge fan of deficit push ups and inverted rolls too, for the same reasons - super accessible(one could get away with some rope and a tree branch to loop it over, for makeshift rings, if times really get that tough), decent RSM and STR for most of the muscles involved, and because the whole body acts as a lever - a stretch under tension favorable force curve.

[@4aa047a3]

thanks, dr. Wolf, great content as always! why do compound movements benefit more from heavier weights?

[@crumbluscrisp]

Re: Pistol squats I'm a calisthenics guy and I can do pistol squats but I don't really like them. I find that they're more of a challenge for my balance and hip flexors than for my quads and glutes. For my squats, I do shrimp squats (inactive leg tucked behind) from a deficit. In addition to being more stable, you can easily scale the exercise increasing/decreasing the deficit or increasing/decreasing assistance from the inactive leg.

[@beatmeater5225]

Agree. Was able to do large volume of pistols, with slower eccentric, and got zero growth. Even when balance becomes less of an issue. Sets 15 approaching failure on a leg press and leg extensions built me more leg meat in a year than pistols did in 10 years.

[@user-hn9qw7ou8d]

Interesting video, Mr. Wolf!

[@doopy85]

Thanks! I've done some of these in the past. I'm gonna try em all out.

[@BrianDeCosta]

I'm definitely gonna program a handful of these in my next block. You da man

[@meiji..]

yoooo I've been doing side lying lateral raises for a few months now, these are a super underrated a way to train side delts for home gym owners so I'm glad these get some recognition!

[@Pepeekeo808]

Thanks for including Dumb Bell Fly. So many trainers tell people not to do these because one can over extend the muscles used in this exercise. However, by using lighter weights when one adds this to their work outs, this problem can be avoided. I've been doing this exercise for many years and have never had a problem. I'm 71 and use 35lb. dumb bells with 15 reps.

[@Abe_3000]

Using the step for split squats is so underrated

[@fitoverforty]

Good stuff! 👍

[@ernestoraglianti887]

great video for those with back pain 🥳

[@gugaalves5782]

Great video!

[@googlymooglyman]

Hey Dr. Wolf, I’d love to see a video about the benefits of unilateral training if there’s any scientific research on that topic

[@ITSOKRELAX720]

I tried out reverse nordic curls after seeing one of your videos and now I do them every lower body day. Also, single arm dumbbell preacher curls are gotta be my fav curl now, so fun to grind the last few reps.

[@petergause1760]

Great info

[@skellt]

Great list. I would also add ring dips. Once you acquire the skill of the movement, you can experiment with different hand angles the rings allow (Bulgarian dips are an amazing chest exercise for me)

[@benkalman8751]

Would love a video on how to work up to being able to do full pistol squats! Lack of athleticism, coordination, and ankle flexibility have kept me from ever doing one, despite having squatted 255 kg raw in USAPL comp at 90kg bw.

[@giovannig1219]

Every new video is a hit!!!

[@NuMwhan-bg4fq]

The single arm flat, lying dumbbell lateral raise i will try it today. Seems really good

[@jofortin22]

1. Dumbbell Fly [ 1:09 ] 2. Dumbbell Pullover [ 2:22 ] 3. Single-Arm Dumbbell Preacher Curl [ 3:36 ] 4. Single-Arm Flat, Lying Dumbbell Lateral Raise [ 5:08 ] 5. Dips (AS DEEP AS POSSIBLE) [ 6:12 ] *obviously, pay attention to pain 6. Rear Delt Cable Crossover [ 7:14 ] 7. Reverse Nordic Curl or Sissy Squat [ 8:50 ] 8. Smith-Machine Split Squat [ 10:29 ] 9. Pistol Squat [ 11:39 ]

[@raymondqiu8202]

Saviour

[@pigseye2]

Hero! thanks

[@thgbertucci]

The GOAT 🐐

[@GeoFan.]

👍✅ Thank you!

[@broadbandtogod]

💝💝

[@zclan4130]

Weighted dip machine is one of my favorite chest workouts when I’m focusing on lower chest and triceps. The stretch you get is insane

[@MichaCnk]

I absolutely love the body weight leg extension. I’ve been using them for two years now and going really low if the flexibility allows it and going there really slow fires up the quads a lot more that I would have expected.

[@giovannidominoni]

for lats, I prefer pull ups, but I totally agree with everything else, this video was really refreshing! Finally I don't feel like the weird one anymore, because I do a lot of pistol squats and reverse nordic (and deficit sumo deadlifts for the glutes and a little adductors, for which I prefer copenhagen hip adduction, that could have probably made this list)

[@seanfinn1046]

Dont see pistol squats at all in the gym, but do see them in the calisthenics park from time to time.

[@garrettw.lessner4394]

I only use them when I can’t go to the gym, otherwise I’d rather barbell squat or something

[@seanfinn1046]

@@garrettw.lessner4394 Same here. Much more control with your resistance using weights

[@erikmac5118]

Straight up fire! You need to do part 2- pullups and chins are done so sloppy and not done as they should be. Kelso shrugs, one arm dumb tricep extension, 1 leg calf raise with dumbbell, fat man pullups on smith machine, deficit pushups with weighted vest im sure you got a few more....

[@RonMexico527]

Hey what specifically do people need to do to fix their pull up form?

[@billbredeck1249]

Love this video and 66 years old I can do most of these ( and have) and especially like your take on pistol squats! After doing them for years with kettle bell training nobody believed me but you might have better luck!😂

[@HSLSFirst]

Good video! And, that was a very deep dip! My hats off to those who can pistol squat. I am still to weak to do them full ROM

[@luke_strengthcoachingonline]

I was relieved to see that I am currently or have cycled in basically all of these 👌I definitely need to try DB flys again as it has been a minute size ive done them

[@ew-zd1th]

Decline pushups (upper chest pushups) are a reall nice exercise only exercise with normal pushups were i get a good chest pump

[@illia9900]

The Creation of Adam is the short title for Single-arm Flat Lying Lateral Raise. Great exercises, thanks

[@srleplay]

Old school barbell Hack squats! I superset them with deficit deadlifts, chasing that heart rate PR

[@fraichot]

Merci!

[@antonioM6896]

Genuinely one of the best fitness videos of 2024

[@MrBathingape123]

Nice list. Some examples we're pretty short visually, would have liked those bits to be a bit longer

[@ThaStonedGardner]

I've never watched this channel before. Video seemed interesting, let's see what new exercises I can learn. Oh, I already do almost all of these, except the smith machine split squat but I do other variations of split squats without being worried about the balance and stability aspect. I work on stability and balance a lot. I get some weird looks in the gym for some of the stuff I do. Like single leg RDL with dumbbells; hard as heck at first but once you get the right miscles firing, it's pure gold.

[@sillypieceofcake]

these are great, but honestly reverse nordic curls are HUMBLING. the strech... bet my quads will grow lots. Thank you kindly, sir!

[@drip369]

When you do the reverse Nordic hamstring curl, also known as the bodyweight leg extension, do not get your body vertical, you are taking the tension off of the legs. You want to go up to about the 95 maybe 100° mark. I actually do this with kettlebells since I have maxed out with my only slam ball being 25 lb. I did post a video recently on a different platform using a 55 lb kettlebell for sets of five, but I was doing sets of eight with a 50 lb kettlebell but I'm not a bodybuilder so I don't care if you challenged my repetition number. They were done after doing Nordic hamstring curls and getting a new 5x5 record on the back spot. But I am shocked you didn't include the Nordic hamstring curl because of how bulletproof they make your knees but maybe that's because you can't do them ?

[@cabrawesome27]

Solid content, I've never seen someone doing pistol squats, gonna give them a try.

[@bryansexauer-gf6jm]

great video. #10 nordic hamstring curl?

[@Lightningsythe]

I wanted to start doing reverse nordic curls but I felt I was too heavy so I set up in front of a cable machine and used the resistance of the cable to remove some bodyweight, like an assisted nordic curl I guess you would call it. I attached two D-handles to it which made the most sense to me. Now I just need to figure out the proper padding to place under me to make it feel comfortable.

[@Flahtort]

Reverse nordic curls are amazing. It basically more effective then machines and you can do that AT HOME. What?? It transformed my leg training into better one. Doing them for 1-2 monts already.

[@nicolamarco7110]

Pullover with Plates (especially if they have handles to grip on) are my favorite 😁

[@erenyeager5639]

Pistol squat is great. Not only they gave me a good amount of strength in my legs they also fixed my knee pain

[@asprinklingofclouds]

I think Roman Chair squats using the Sissy squat apparatus is much more effective at building the rectus femoris than reverse nordics. It is also easier for progression, as most people can do an upright variation from the start. Also it is easier to load, either by leaning back or holding a plate or dumbbell in goblet squat position, or a combination of the two. The movement is like the reverse of a leg extension, harder in the stretched position and easier in the contracted position.

[@mariajosepav]

Great video (as always)! I was wondering about the potential to progressive overload sissy squats/reverse nordics. That is kind of the only thing holding me back from adding them to my program 🤔

[@ericmalitz]

Good question; for one, not really necessary. That is, if you can achieve true full range on either of these you’re in elite company. You can go measurably progress full range raised-heel/hack squats. But, for the RN I have seen someone use a land mine attachment, moving their hands UP the barbell as they lower.

[@mariajosepav]

@@ericmalitz thank you for replying! I see, I will be giving them a shot then to see how I do🫡

[@botherchriswinkler]

I prefer cable flies. The dumbell fly has no resistance at the top. It's still a good exercise but you can definitely get the same stretch using cables and a bench.

[@timk8258]

I agree, it feels so much better and I find it hard to believe that a lengthened biased cable fly (that still has some resistance throughout the range of motion) is going to be significantly worse for hypertrophy than a dumbbell fly.

[@atlaspowershrugged]

This is a good list. I'd think a little more attention to how to scale into reverse nordics without excessive knee strain is in order but good exercises!

[@ericmalitz]

Couch stretch. ATG split squat.

[@papaspaulding]

lying dumbell raises are amazing. I started doing them again this past year. I still also do standard dumbbell side raises, i just finish the side delts off with these. you only need a super light weight

[@76mbp]

I started doing the 30 degree side delt and it’s awesome !..

[@Arkhs]

Honestly I think that a Bench/Fly hybrid can be really good. Straight arm on way down.. and only after you've finished cheat it back to the top with a bench press. That way you can do heavy eccentrics above 1rep max pretty well.. helped me grow it a fuck ton.

[@williamhubel4643]

Fantasizing about repping back-to-ground reverse nordics while hugging several plates

[@danicaraballo]

I'm a super fan of the Single arm flat, lying dummbell lateral raises, and also I apply the same principle to work the rear delts (I have to do it with a highest bench, of course)

[@RonMexico527]

How do you do the rear delt version?

[@ikipling]

I personally noticed that in the lying DB lat.raise, a small incline on the bench offers a better stimulus.

[@josephparkes6412]

Do you have a tip for setting up split squats in the smith? It take me a while and often feels weird, better than free weights tho

[@TheAndyBain]

I love love love reverse nordics. Do a set of them immediately followed by body weight squats and my quads feel like they're going to burst. Rinse and repeat three times and thats quads cooked in under 10 minutes.

[@americohagim1131]

The chest flies are my favorite of all time I got stretch marks from it!

[@tristan10880]

I actually did the deep dips earlier today somewhat just fucking around, but I did them at the end of my workout and it’s not like my chest and arms were too tired to do dips, but I overall was so fatigued that I didn’t feel like bobbing up and down so much and so quickly, so I went super deep and resting for a bit between reps and was getting a great stimmy. Like you said easier to fatigue your chest while doing less reps. Great to use as a finisher for a chest day and if you’re good at dips, you almost get less tired doing them in the deep stretch. Sometimes dips can be damn near cardio if you’re pumping them out fast enough.

[@ericmalitz]

It’s not a “finisher,” it’s one of the most important upper body exercises everyone should be working towards, and measurably improving.

[@tristan10880]

@@ericmalitz not that important I’m not starting my fucking workout with dips

[@crowdozer3592]

I've been doing those pullovers, except kettlebell pullovers instead of dumbbell pullovers (I don't own dumbbells) and they are amazing

[@happym5717]

To be honest, I think the dumbbell pullover-skullcrusher is a massively underrated exercise for both the lats and triceps. I find dumbbell pullovers often hurt my neck unless I do them bent arm. I get no issues with the cable lat prayer which as it's a similar pattern I tend to prefer that.

[@shaungregory1827]

Concentrate really hard in the morning and see if you can feel me cussing you as I start working through some of these. Many are unpopular because they're tough. Others are unpopular because some uneducated influencer dismissed them. Personally - I love the dumbbell pullover because it hurts in such a good way. I tend to start with straight arms, then as it gets to my last few sets I will have some elbow bend on the last couple of reps. It's been years since I did any nordic curls - and having recently injured my quad I really need a better stretch. It will hurt like hell because the most painful part since my injury is when my hips are in front of my knees. I need to start doing these because none of the machines in my gym allow for even close to that stretch. Pistol squats are going to have to wait a little while - too many knee problems. Adding dumbbell flys back in - been a minute since I did those. Preacher curls - do them frequently, but on a machine not with a dumbbell. Rear delt cable crossover, in my mix already. Lateral raise - I tend to use cables over dumbbells, and I like to lean in against the pose rather than away because it hurts more.

[@kokos_pogu9430]

where's neck

[@WiecznieNieNasycony]

Dips+pull ups these are one of the best upper body exercises. In the old days, people had good gains by just doing these exercises at home.

[@shazor5775]

Excellent list! We have a sissy squat station in the gym. I'm doing dumbbell flyes because I saw you doing them - I thought that's a nice exercise. I superset them with diamond push-ups.

[@papaspaulding]

Dumbbell flye has always been my favourite chest excercise if I had to pick just one. I think im biased as when I started lifting (early 90's) it was the only chest excercise I did for years and built big pecs with it so I knew even then that it was goated whilst everyone else was obsessed with the bench

[@AndusDominae]

Hahaha! Finally a real Dr addressing my point about the preacher curl! And my hypothesis about why it's still a good exercise almost precisely the explanation given, too. Twenty years on and off studying various exercise science subjects to only leave uni with a bunch of useless bits of paper really paid off for this very specific unmarketable reason! Just like the time I answered a question on a forum only to be happy to find my answer in a book I spent £110 on. Go me! 🤣

[@ericmalitz]

Don’t need a study; one can feel the tension at the bottom attachment of the bicep. This is the purpose of the preacher curl- improving the connective tissue where the bicep attaches to the elbow.

[@mohammadhosseinmalekzadeh1762]

I love that lateral raise

[@neco5740]

One biceps exercise I can recommend that I haven't ever heard anybody mention is the preacher curl (or any kind of barbell curl) with the arms slightly elevated forward through the biceps alone ( biceps can do shoulder protraction) Never felt this much tension in my biceps as it's pulling from both sides.

[@Bknorrski]

I actually superset dips and reverse Nordic curls in my current workout.

[@beto13059]

Do dips put you in a better stretched position for front delts hypertrophy than other exercises like the military press? I mean it seems to me that there is a super extension of the arm in the most deep position of the exercise, so I think they would be as good as other exercises, is this true or naa??

[@stevenneice6720]

On preacher curles I always put the seat down so my arms barely come up to the pads. Helps prevent back hunch to bring the weight closer to the safteys

[@ew-zd1th]

Thoughts on one arm pushup with support with the other arm ( other arm on a bench for example)?

[@Ak-uj5jr]

thoughts on barbell pullovers, would you do them ?