Tip: Cable Tri-Set for Arms and Shoulders
One station, three exercises. Give this a shot for bigger biceps, triceps, and delts.
July 27
Tip: Dumbbell and Bench Tri-Set
Maximize workout time by hitting your arms and delts with this quick tri-set.
Tip: Low Cable Tri-Set for Delts and Arms
Nail your shoulders, biceps and triceps with this series.
Tip: Leg Injury? 2 Ways to Keep Training
Here's how to keep training your upper body when a low-body injury has you sidelined.
July 20
Bigger Arms & Shoulders, Fast
Prepare for pain... the good kind that forces new growth. Here's how to build big delts, biceps, and triceps using smart combination sets.
July 10
Tip: The Banded Shoulder Press
Have a hard time building delts? Try this simple yet effective shoulder press using a band for accommodating resistance.
July 6
Tip: Trigger Point Technique For Posterior Shoulder
Place a firm ball under the posterior delt. Lift the arm for 15 to 45 seconds.
July 5
Tip: The Heavy, Seated Face Pull
For heavier face pulls, do them seated from a stable position to really build your upper back. Shoot for 6-10 reps.
Tip: Face Pull With Underhand Grip
Go lighter and slower with this underhand variation of the face pull. This version of the exercise is better as a corrective or activation drill.
July 4
Tip: The Face Pull-Apart
Improve shoulder health and posture with this face pull variation that uses accommodating resistance. Pull the band apart at the end ROM.
July 1
Tip: Military Press With Overhead Shrug
For this upper-body warm-up, perform a barbell military press followed by an overhead shrug for 15 reps. Keep the arms locked. Focus on raising your shoulder girdle up and down.
June 16
Tip: The Best Exercise for a Shoulder Pump
If you have trouble feeling your delts work, give this crazy looking exercise a try. Here's how to do it.
June 12
Tip: Dead-Stop Trap Bar Press
The neutral handle angle makes the trap bar perfect for pressing. Try it dead-stop style: reset every rep from the pins.
Tip: A Better Way to Military Press
It's safer on the shoulders and it'll build bigger delts than traditional overhead pressing. Take a look.
June 5
Scrape The Rack For Growth
You've got to try this. You'll get more muscle activation and more growth, yet less wear and tear on the joints. Do it.
June 1
Tip: The 3-Way Shoulder Finisher
Add this mechanical drop-set to the end of your upper-body workouts: reverse flyes, external rotations, face pulls. Do 6-10 reps each, no rest between, in that order.
May 23
Tip: Floss Your Shoulder Pain Away
Fixing your shoulder issues can even make your upper back and triceps feel better. Here's why and how to do it.
May 18
Tip: Alternating Overhead Iso Pull-Apart
Move slowly through 2-3 rounds of 5 reps on each side to prep the shoulder before your next pull-emphasized training day that involves things like pull-ups.
May 17
Tip: The Star Pattern Pull-Apart
Add these to your warm-up: 2-3 sets, 4-6 reps in each direction before any upper body training. Your shoulders will feel great.
Tip: The 3-Way Band Pull-Apart
Do 25-40 reps before rows and deadlifts to activate the entire posterior shoulder girdle and prepare your body for heavy pulls.