Named after Arnold Schwarzenegger, the Arnold press is a fantastic dumbbell exercise that overloads and develops your shoulders, triceps, and upper chest. But, unlike the regular overhead press, the Arnold variation causes an intense burning sensation in your deltoids.

The Arnold press is beneficial because it develops your pressing strength while improving shoulder stability, leading to more balance, athleticism, and a lower risk of injuries. Instead of simply pressing the weights in a vertical line, you have to rotate your shoulders as you do. Doing so makes the movement much more difficult and improves muscle activation.

We recommend including the Arnold press early in your training, preferably first or second. The movement is highly technical, and you should perform it while you’re still fresh. Start with lighter dumbbells and focus on proper execution.

Level of Exercise: Intermediate

How to do a Dumbbell Arnold Press

1. Set the back support of an adjustable bench in an upright position, grab a pair of light dumbbells, and sit down.
2. Lift the dumbbells and rest them on your thighs.
3. Bring your shoulders back, engage your abs, and take a breath.
4. In one motion, thrust the dumbbells as you kick them with your thighs, bringing them to your sides.
5. Take a breath and press the dumbbells to an overhead position.
6. Lower the dumbbells slowly as you gradually rotate your wrists in. You should end up with the dumbbells in front of your neck and chin with palms facing your body. Exhale near the bottom.
7. Take another breath and press the dumbbells, rotating your wrists out to complete the repetition with your palms facing forward.

What muscles does the dumbbell Arnold press activate?

The primary muscle group that works during the Arnold press is the deltoids, which engage to help us press the weight and maintain shoulder stability (1). 

Our triceps also play an essential role in the Arnold press. The muscle group covers the posterior of the upper arms and produces elbow extension, which occurs as we press the dumbbells up (2). Similarly, the upper chest (clavicular head) assists the shoulders and triceps.

The upper back and midsection musculature promote a stable shoulder position and torso rigidity, allowing us to perform the movement seated or while standing.

Tips on the Dumbbell Arnold Press

When rotating the dumbbells, avoid supinating your wrists too much. Instead, turn your wrists until your palms face your torso diagonally. Doing so is beneficial for keeping tension on your deltoids and preventing your biceps from taking over.

Similarly, rotate your wrists smoothly, transitioning between wrist supination (palms facing you) and pronation (facing forward) as you press the dumbbells until your elbows extend entirely. That way, you’re better able to activate your medial deltoids and triceps.

Our third tip is to start with the movement in a seated position. Doing so is beneficial for getting used to proper technique without struggling to maintain your balance. Once you’re confident in your form, you can begin experimenting with the movement from a standing position.

Variations and Modifications of the Arnold Press with a Dumbbell

1. Dumbbell Overhead Press

The dumbbell overhead press is a more straightforward movement for beginners to strengthen and develop their chest, shoulders, and triceps (3). Unlike the Arnold press, an overhead press is about moving the weight up and down.

2. Single-Arm Arnold Press

Performing the Arnold press with one side at a time is a fantastic way to improve your technique, reduce the risk of muscle imbalances, and develop your core strength. Doing the movement with a single dumbbell makes it more challenging to balance, forcing you to pick the appropriate weight for your strength level.

Mistakes to Avoid

Using too Much Weight

As with most exercises, trainees often fall into the trap of loading as much weight as possible. Doing so prevents you from performing the movement correctly and rotating your wrists to transfer the tension between the shoulder heads. Avoid the error by starting with a lighter weight and gradually increasing the resistance while maintaining proper form.

Letting Your Elbows Drop

Trainees often make the mistake of allowing their elbows to drop to the stomach as they lower the dumbbells and rotate their wrists. Doing so takes the tension away from the deltoids and forces your biceps to work extra hard. Instead, keep your elbows in front of your chest in the low position.

Similar Exercises to the Dumbbell Arnold Press

Lateral Raise (Cable)

The lateral cable raise is a fantastic isolation exercise for the medial deltoids. Using cables provides constant tension, leading to better muscle activation, improved mind-muscle connection, and more growth.

Plate Front Raise

The plate front raise is an effective exercise that strengthens and develops the entire deltoid muscle group. Raising the weight in front of you forces significant activation in the midsection and front deltoids.

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At first glance, the chest-supported incline row doesn’t seem like much: you’re using a pair of dumbbells to train your back. But if you look at the movement more closely, you realize how different it is from most rowing exercises.

The most notable advantage of the chest-supported row is that you don’t have to worry about keeping your torso stable. Supporting your torso on a bench prevents any stress on your lower back and allows you to direct your focus to the act of pulling the weight.

Having your torso on a bench is also great for preventing the use of momentum, which often comes during back exercises. Instead of swinging back and forth, your torso is stationary, and your back and biceps have to work extra hard on every repetition.

How to do a Chest Supported Incline Row with Dumbbells 

1. Set an adjustable gym bench at an incline of around 30 to 35 degrees.
2. With a dumbbell in each hand, carefully lie on the bench with your chest facing it.
3. Position your chest against the top of the back support and the balls of your feet against the floor. Be careful of the bench sliding forward as you position yourself on it.
4. With your body supported on the bench, straighten your arms and position them at your sides.
5. Engage your abs, squeeze your glutes, and bring your shoulders back.
6. Take a breath and row both dumbbells simultaneously until your elbows are at torso level.
7. Hold the top position for a moment and release the dumbbells slowly, exhaling on the way down.
8. Take another breath and repeat.
9. Once finished, get off the bench with the dumbbells in your hands or drop them on the floor first.

What muscles does the chest-supported incline row activate?

The primary muscle group that works during the chest-supported incline row is the latissimus dorsi, the largest muscle in the upper body. Our lats originate from the lower back and insert into the humerus (upper arm bone). Their main functions relate to arm motions: adduction, extension, and rotation (1). Pulling movements like the chest-supported row force our lats to work hard in lifting the weight to torso level.

The second pair of muscles that work hard during a chest-supported row are the biceps, which cover the upper arms’ front side. The muscle’s primary function is elbow flexion, which occurs when pulling the dumbbells (2). 

Our trapezius, rhomboids, rear deltoids, infraspinatus, and erector spinae also contribute, mainly in keeping our shoulder blades back. The glutes, rectus abdominis, transverse abdominis, and obliques also assist during the motion. These muscles play an essential role in keeping our body rigid by flexing isometrically.

Proper Alignment while doing a Chest-Supported Incline Row with Dumbbells

Many people struggle to assume the correct position because they don’t know how to align themselves correctly. The goal here is to straighten your body as much as possible. Your shoulders, hips, knees, and ankles should be in a straight line. You will have to bend your knees if you’re a particularly tall lifter. But everyone else should strive for a straight body.

Aside from that, you should also make sure to keep your shoulders back throughout each set. Doing so will keep your shoulders in a safe position and allow you to engage your back muscles better. 

The third thing to keep in mind is your arm position. Some trainees misalign their arms by shrugging their shoulders or flaring their elbows. In doing so, the dumbbells travel to the sides, which shifts the emphasis to the shoulders and biceps. Instead, you should keep your elbows close to your body and shoulder blades down and back. The position will make it easier for you to engage your lats better, forcing them to do all the work. 

Variations and Modifications of the Chest-Supported Incline Row with Dumbbells

1. Chest-Supported Incline Row With a Pause

The most straightforward variation of the chest-supported row is the one with a pause at the top position. Instead of lifting the dumbbells and allowing them to drop immediately, you hold the contraction for two to three seconds. Doing so is beneficial for improving mind-muscle connection and hopefully building more muscle mass.

2. Single-Arm Chest-Supported Incline Row

The single-arm chest-supported row is a good variation that allows you to focus on one side at a time. The movement is particularly beneficial for trainees who struggle to activate their back. Training with one dumbbell at a time is also suitable for improving core stability because your midsection has to work extra hard to keep you stable.

3. Chest-Supported Incline Row With a Slow Negative

Doing incline rows with a slow negative is also great. Lift the dumbbells, hold for a moment, then gradually lower the weights over three to four seconds. The variation improves the mind-muscle connection and forces all involved muscles to work extra hard.

Mistakes to Avoid

The most common mistake with the chest-supported incline row is using too much weight. Supporting your torso on a bench prevents you from using momentum, and you cannot lift as much weight. So, start with a pair of light dumbbells to learn the exercise and increase the resistance gradually.

Another mistake related to the incline row is pulling the dumbbells too high. Trainees flare their elbows to their sides and shrug their shoulders, emphasizing the shoulders and biceps. Keep tension on your lats by having your elbows to your sides and row the dumbbells to your hips.

The third mistake to avoid is lifting your chest off the bench and hyperextending your lower back. Trainees often make this mistake when using too much weight to compensate and complete each repetition. But doing so puts stress on the lower back, and that could lead to an injury. Avoid the mistake by keeping your chest in contact with the bench throughout each set.

Similar Exercises to the chest-Supported Incline Row with Dumbbells

Renegade Row

The renegade row is an effective full-body exercise that strengthens your core and works your back. The goal is to get into a push-up position with a dumbbell in each hand (preferably, a hexagonal one). You then row one dumbbell at a time while supporting your upper body on your other arm.

T Bar Row

The T bar row is another effective exercise that trains your entire back. You need a landmine attachment to anchor the barbell to the floor. Alternatively, you can use a T bar row machine if your gym has one. You then have to bend forward, grab the barbell, and begin pulling it to your chest. The exercise is excellent for strengthening your abs, training your erector spinae, and working your upper back.

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The one-arm tricep extension is a popular exercise that strengthens and builds up the triceps muscle group. The goal is to grab a dumbbell, raise your arm above your head, and begin doing extensions. 

Single-arm extensions are by far one of the most straightforward and beginner-friendly movements trainees can start doing to build tricep strength. The best part is that you don’t need any special equipment for the exercise. A single dumbbell is enough, making the one-arm extension viable even if you train at home.

Doing tricep extensions above your head is beneficial for reinforcing shoulder stability because the muscle group works hard to keep your arm in position.

The movement can also improve our daily life by making us stronger and capable of carrying out physical tasks. For example, one-arm tricep extensions are great for enhancing our ability to lift objects above our heads.

How to do a One-Arm Tricep Extension with a Dumbbell 

1. Hold a light dumbbell in one hand. Have your arm straight and to your side. 
2. Bring your shoulders back, direct your gaze forward, and engage your abs.
3. Raise your arm and position the dumbbell over your head with your palm facing forward. 
4. Take a breath and slowly lower the dumbbell by bending your elbow.
5. Go down until the dumbbell is behind your head, and you feel a stretch in your tricep.
6. Hold the bottom position for a second and extend your elbow fully to bring the dumbbell to the top. Exhale on your way up.
7. Take another breath and repeat.
8. Once you finish training one tricep, grab the dumbbell with your other hand, and do the same number of repetitions.

What muscles do the one-arm tricep extension with the dumbbell activate?

The primary muscle group that works during a one-arm dumbbell extension is the triceps. The muscle covers the rear of our upper arms and produces elbow extension (1).

The long head of the tricep originates from the scapula, which means it crosses the shoulder joint and plays a role in arm stability. Our tricep controls the dumbbell on the way down and produces all the force we need to extend our elbow to the starting position.

Our shoulders also play a minor role in the dumbbell tricep extension. The muscle group flexes isometrically to keep the shoulder joint stable and in position throughout each set. 

Our core muscles (abs, transverse abdominis, obliques, glutes, and erector spinae) keep us stable, especially when doing a standing single-arm dumbbell tricep extension.

Benefits of One-Arm Tricep Extension Instead of Using Both Arms

Unilateral training (working one side at a time) is crucial for balanced muscular development, building optimal strength, and reducing our risk of injuries. 

The one-arm tricep extension is fantastic because it allows you to focus on one tricep at a time. In doing so, you can more easily spot muscle imbalances and fix them before they start causing problems.

Plus, training one arm at a time is great for teaching both sides of your body how to work evenly, translating to better performance in the gym and improved athleticism.

Training one arm at a time is also more challenging for your core, making the one-arm version great for developing stability and balance (2).

Working both arms simultaneously is also beneficial because it saves time, allows you to use slightly more weight, and is typically easier to do. But be mindful of the potential drawbacks and include some unilateral exercise into your training.

Variations and Modifications of the One-Arm Tricep Extension with a Dumbbell

1. One-Arm Tricep Extension With a Kettlebell/Cable/Band

The great thing about the one-arm tricep extension is that you can use different kinds of equipment. Dumbbells work great, but you can also use a kettlebell, cable machine, or a simple resistance band. 

2. One-Arm Tricep Extension With a Slow Negative

The one-arm tricep extension with a slow negative is a fantastic variation you can use to challenge yourself more. The goal of this movement is to lower the dumbbell for three to four seconds. Doing so improves tricep activation and can lead to superior muscle growth in the long run.

3. Bilateral Tricep Extension

The bilateral tricep extension is a variation where you grab a slightly heavier dumbbell and train both arms simultaneously. You can position the dumbbell vertically and place your palms flat against the top weight plate. Working both arms simultaneously is good for inducing a more significant overload and saving yourself some time.

Mistakes to Avoid

The most common mistake with the one-arm tricep extension is using too much weight. Doing so forces you to cut the range of motion short and often leads to poor technique and the use of momentum. So, pick a weight that allows you to do at least twelve good repetitions.

Another significant mistake to watch out for is allowing your elbows to move back and forth with every repetition. Doing so isn’t ideal because it takes some of the tension away from the tricep and instead allows you to use momentum to lift and lower the dumbbell. Avoid the mistake by anchoring your elbow in a position next to your head. The only motion should be bending and straightening your arms.

Arching your lower back is another mistake to avoid. Excessive arching puts stress on the spine, which can lead to discomfort or an injury. Trainees typically do this when lifting heavier weights, but you need to be careful regardless of the load. Engage your abs before every set to maintain a neutral spine. If you can’t get into position without excessive low back-arching, your issue could relate to a lack of upper back or shoulder mobility. 

Similar Exercises to the One-Arm Tricep Extension with Dumbbells

Triceps Kickback

The kickback is a great isolation movement for developing your triceps with a single dumbbell. Unlike the one-arm tricep extension, the goal here is to bend forward, raise your elbow to torso level, and begin extending your arm.

Triceps Rope Pushdown

The triceps rope pushdown is another great isolation movement you should include in your arsenal. The exercise is useful because it offers a significant range of motion and its overloading potential is impressive. Plus, using a rope forces you to improve your technique and use the appropriate load.

Close-Stance Push-Ups

The close-stance push-up, also known as a diamond push-up, is an effective bodyweight exercise for emphasizing the triceps (3). The goal is to bring your hands close to one another. In doing so, you place your triceps at a mechanical advantage, allowing them to do most of the work.

EZ-Bar Skull Crusher

The EZ-bar skull crusher is another effective movement for overloading your triceps with more weight. You have to use an EZ bar, which is smaller and weighs less than a traditional barbell. You grab the EZ bar, lie back on a flat gym bench, and lower the weight behind your head before extending your arms.

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The dumbbell bench press is a simple and accessible chest exercise that builds muscle mass and strength. Using dumbbells is beneficial because they provide instability, which forces you to work hard for your balance.

Having weight in each hand also forces both sides of your body to work independently, reducing the risk of muscle or strength imbalances. Plus, similar to the barbell bench press, using dumbbells offers a fantastic overloading potential. You can increase the load as you get stronger for a long time.

Thanks to the more significant stability requirements, the dumbbell bench press forces our core muscles to engage more, leading to greater stability.

Another overlooked benefit of the dumbbell bench press is that it works well for folks who experience joint pain when using a barbell. Dumbbells allow you to move more freely and adjust the movement pattern, so you can bypass aches and train safely.

How to do a Dumbbell Bench Press 

1. Set an adjustable gym bench into a flat position.
2. Grab a pair of dumbbells, sit on the gym bench, and place both weights on top of your thighs.
3. Bring your shoulders back, engage your abs, take a breath, and flex your arms.
4. Kick both dumbbells up with your thighs as you lie back. Doing so will allow you to get in position on the bench and position the dumbbells over your chest. 
5. With your arms straight and dumbbells over your chest, dig your shoulder blades into the bench and place your feet flat on the floor. 
6. Take another breath and lower both dumbbells to your sides. Keep your elbows somewhat tucked; avoid flaring them to your sides.
7. Lower the weights until your elbows are at torso level, and hold the bottom position for a second.
8. Press both dumbbells to the starting position, bringing them together and straightening your arms. Exhale near the top.
9. Take another breath and repeat.

What muscles does the bench press (dumbbell) activate?

The primary muscles that work during a dumbbell bench press are the pectorals (chest), which cover the front side of the upper torso.

Our pectoralis major consists of the sternal and clavicular heads, which insert into the humerus (upper arm bone) (1). The clavicular head originates from the clavicle and the sternal portion from the sternum. The muscle group assists with arm adduction (bringing it in from the side), extension, and more. 

Bench pressing dumbbells also trains our shoulders, mainly the anterior head, which assists the chest in arm extension (2). The whole deltoid muscle flexes isometrically to keep the shoulder joint stable throughout the movement.

Our triceps are the third major muscle group involved in the bench press (2). The muscle covers the rear of our upper arms and produces elbow extension, an essential part of the bench press (3). Our chest is more active from the bottom position, but our triceps contribute more as we straighten our arms.

Our midsection (abs, transverse abdominis, and obliques), upper back (trapezius, lats, and rhomboids), and glutes also assist during a dumbbell bench press. All of these muscles flex isometrically and provide stability during the exercise.

Tips for Proper Form and Technique

The most important tip to keep in mind for the dumbbell bench press is to set up correctly. Meaning, you have to follow the rules from above to lie back on the bench and have the dumbbells over your chest. Doing so puts you in a solid and stable position for safe and heavy pressing.

Another vital tip to keep in mind is to use a full range of motion unless you’re experiencing any sort of shoulder discomfort. The goal is to lower the weight until your elbows are at the torso level. You then have to press the dumbbells until your arms are straight. Doing so allows you to stretch and contract your pectorals effectively, leading to superior growth.

The third important thing to remember is to have your elbows somewhat close to your torso. Doing so will keep you in a stable position and protect your shoulders. Flaring your elbows weakens your position and increases the risk of shoulder impingement. 

Variations and Modifications of the Dumbbell Bench Press

1. Single-Arm Dumbbell Bench Press

The single-arm version is a challenging alternative to the traditional dumbbell press. You have to hold onto a single weight, making it more difficult to remain stable. Plus, single-arm pressing is a great way to focus on one side at a time and perfect your technique.

2. Dumbbell Floor Press

The dumbbell floor press is a valuable variation that limits your range of motion and keeps your shoulders in a healthy position. Additionally, the floor press is good because it stops you from taking advantage of the stretch reflex, forcing your chest and triceps to work extra hard in pressing the weight.

3. Dumbbell Squeeze Press

The squeeze press is a variation where you hold onto a pair of dumbbells with a neutral grip and press them against one another. Doing so improves chest activation because you’re extending your arms and squeezing your hands together.

Mistakes to Avoid

One of the most common and dangerous mistakes with the dumbbell press relates to your initial setup. Many trainees make the mistake of lying on the bench and raising the dumbbells off the floor. Doing so is dangerous because it puts your shoulders in a position for an injury.

Plus, setting up that way is much more difficult and becomes nearly impossible once you start using heavier dumbbells. Instead, hold onto the dumbbells, support them on your thighs, and lift them as you lie back on the bench.

The second significant mistake to avoid is using too much weight. Many eager trainees look to build strength fast, so they pick the heaviest dumbbells. The issue is that using too much weight compromises your technique, leads to compensatory movement patterns, and cuts your range of motion short.

Aside from increasing your risk of injury, each repetition becomes less effective. So, always pick the appropriate weights that allow you to do at least eight solid repetitions with a full range of motion.

Similar Exercises to the Dumbbell Bench Press

Decline Bench Press (Dumbbell)

Having your torso at a decline allows you to emphasize the middle and lower portions of your chest (4). Beyond that, the decline dumbbell bench press is similar to the flat variation in many ways.

Incline Bench Press (Dumbbell)

In contrast to the decline press, the incline dumbbell press is a variation that works your upper chest (clavicular head) (4). Having your torso at an incline puts your upper chest at a mechanical advantage, allowing it to do more of the work.

Bench Press (Barbell)

The flat barbell press is a fantastic alternative to the dumbbell version. The range of motion is excellent; you can overload the movement as you get stronger and develop the same muscle groups.

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Concentration curls are among the most popular arm isolation exercises, with roots dating back to the 1960s. Back then, every bodybuilder did the exercise to pump their biceps and boost their chances of winning competitions. For instance, Arnold did concentration curls by bending forward and having his working arm hang straight down. Then, from that position, he would curl the dumbbell as many times as possible, ensuring his elbow remained steady.

Concentration curls aren’t as popular these days, thanks to cable machines, curl machines, and preacher benches taking over arms training. Still, the exercise is beneficial and can lead to impressive bicep growth when used correctly. Plus, all you need is a dumbbell and somewhere to sit.

Doing concentration curls is relatively simple, but there are some nuances you should learn. The objective is to sit down, bring your working arm between your legs, and place the tricep against the inner thigh. Then, curl the dumbbell, switch arms, and perform the same number of repetitions. Unfortunately, that guidance alone isn’t always enough for trainees to take full advantage of the exercise, so we’ll discuss it more in-depth below.

We recommend including the concentration curl late into your ‘pull’ or bicep sessions. Start with a light dumbbell to get familiar with the exercise, and do at least 15 slow and controlled repetitions per side.

Level of Exercise: Beginner

How to do a Concentration Curl

1. Take a lightweight and sit on a flat gym bench.
2. Spread your legs wide and place the dumbbell on the floor between your legs.
3. Reach down and grab the weight with your right hand.
4. Lift the weight off the floor and place the right tricep (upper arm) against your inner leg.
5. Keep your chest out and body stable, take a breath, and straighten your arm.
6. Curl the dumbbell slowly until your wrist is higher than your elbow. As the dumbbell moves up, keep your upper arm in the same position against your inner leg and avoid having it move up.
7. Pause for a moment and squeeze your muscle at the top of the repetition. Your palm should face the ceiling.
8. Lower the dumbbell slowly and extend your elbow entirely as you exhale. Feel the muscle work throughout all reps.
9. Take another breath and repeat.
10. Once finished, set the weight on the floor, reach with your opposite hand, and grab it.
11. Set yourself up the same way, having your left tricep (upper arm) against your inner leg and your body stable.
12. Repeat for the same number of reps, performing each slowly, and squeeze your upper arm at the top of each rep.

What muscles does a concentration curl activate?

Concentration curls are an isolation exercise that strengthens and develops the bicep (1). The muscle group covers the front of our upper arms, and its primary function is to produce elbow flexion (bending the arms) (2). Our biceps also play a role in wrist supination, which occurs as we rotate our palms from a neutral to a forward-facing position.

Similarly, concentration curls engage the brachialis muscle group, which lies underneath the bicep and assists with elbow flexion (3). Developing the brachialis pushes the bicep out more, making our upper arms appear larger and more muscular. 

Our brachioradialis also contributes during concentration curls but to a much smaller extent. The muscle covers the top of our forearms and contributes to elbow flexion (4).

Concentration Curl Vs. Bicep Curl 

Concentration curls and regular curls are identical in many ways. Both exercises isolate the biceps, causing them to grow and get stronger. The two activities also offer the same range of motion, which means they activate the muscle similarly.

The primary difference between concentration and regular curls is that you must perform the former with a dumbbell or kettlebell, whereas regular curls offer more variety. You can do regular curls with dumbbells, kettlebells, EZ bars, barbells, cable machines, etc.

Another difference between the two exercises is that regular curls allow you to train seated or standing, whereas you typically perform concentration curls seated. You can perform Arnold’s version where you bend from a standing position, but that could make it more difficult to isolate your bicep because your thighs don’t keep your elbows stationary. Plus, folks with lower back issues might find that version of the concentration curl uncomfortable.

Research notes another significant difference between concentration curls and most other bicep exercises. In an ACE-sponsored study from 2014, researchers compared eight of the most common bicep exercises (1). The objective was to determine which exercise caused the most significant biceps activation. Sixteen men and women with some lifting experience performed all the exercises while having electrodes hooked on their anterior deltoids, biceps, and brachioradialis muscles. Concentration curls showed the highest bicep activation, with cable curls coming far behind at the second spot.

Researchers noted that a likely explanation for the effect is that concentration curls force the muscle to do all the work. In contrast, the shoulders and brachioradialis can take away some of the weight during most other curls, resulting in lesser muscle activation. A notable benefit of concentration curls is that you can easily take your ego out of the equation and train your bicep well, even when using a lighter weight.

Variations and Modifications of the Concentration Curl

1. Standing Concentration Curl

One way to perform the exercise is as Arnold did concentration curls back in the day. Grab a dumbbell, bend, and let your arm hang straight down. Once in position, curl the dumbbell while keeping your elbow and body steady. Alternatively, you can lean, stagger your stance, and place your elbow against the inner leg, similar to how you would during seated concentration curls.  Once finished training one side, set the weight on the floor, pick it up with the opposite hand, and do the same number of reps.

2. Hammer Concentration Curl

Hammer concentration curls are a movement that allows you to use slightly more weight and involve your forearm muscles better. Instead of keeping your palm neutral, you must rotate it so your thumb points at the opposite thigh instead of forward. Perform reps slowly and squeeze your muscles throughout from start to finish.

3. Bodyweight Concentration Curl

Bodyweight concentration curls are among the weirder exercises you can do for your bicep, but the movement works if you don’t have any equipment. The objective is to sit and assume the same position as you would for traditional concentration curls. But, instead of grabbing a dumbbell, place your hand underneath the opposite thigh and lift it repeatedly. You can increase the difficulty by pushing the thigh down to create extra resistance for the working muscle.

4. Cable Concentration Curl

Performing the concentration curl on a cable machine is beneficial for keeping constant tension on the bicep. You can do the cable movement by attaching a handle to a low pulley, grabbing it, and standing sideways. Bend your body, position your elbow against your inner leg, and do slow reps. Once finished, rotate 180 degrees and train your other arm.

Mistakes to Avoid

Elbow Traveling Up

A common error with concentration curls is allowing the elbow to travel up the inner thigh as you lift the weight. People are often unaware of the mistake but doing so makes each repetition much easier and less effective. Having your elbow travel up means it can end up over your thigh, taking away the tension from your bicep. Avoid the mistake by anchoring your elbow against the lower inner thigh and keeping it there from start to finish. An excellent way to ensure a stable elbow position is to keep your torso steady and avoid lifting it as you curl the weight.

Shortening The Range of Motion

The second common error with concentration curls is shortening the range of motion, which trainees do to compensate for using a heavier weight. Unfortunately, a shorter range of motion offers no real benefits because it prevents you from effectively contracting and stretching the bicep, making the exercise less effective. Avoid the error by using a lighter dumbbell and training with a full range of motion. Lift the weight until your wrist is higher than your elbow, and lower it until your arm is completely straight and you feel a stretch in the biceps.

Using Momentum

Similar to the previous error, trainees often resort to momentum to compensate for using too much weight. The problem with momentum is that it takes the tension away from your bicep, which leads to poor results. Fix the mistake by using a lighter weight you can control with smooth technique and do slow reps without using jerking motions.

Similar Exercises to the Concentration Curl

Bicep Curls (Dumbbell)

Dumbbell curls are a simple and effective exercise for the biceps, brachialis, and brachioradialis (5). Like concentration curls, you’re using dumbbells for weight and are training through the same range of motion. The primary difference is that you’re more likely to cheat by using momentum and swinging your body during traditional curls because you’re upright and your elbows are unsupported.

Hammer Curl (Band)

Similar to the concentration curl, banded hammer curls are beneficial for improving your technique and activating your biceps more effectively. The exercise is beneficial because bands provide linear variable resistance (LVR). Lengthening a band results in more resistance for your biceps, making it nearly impossible to use momentum. Instead, your biceps must remain active from start to finish, resulting in more effective sets promoting growth.

Bicep Curl (Machine)

Machine curls are another fantastic exercise for isolating and developing the biceps. Similar to concentration curls, you perform the exercise from a seated position. The machine makes it difficult to use momentum or modify the exercise pattern, making it easier to train your biceps effectively. Some machines support your elbows, allowing you to isolate your biceps further, similar to the concentration curl.

Drag Curl

Drag curls are a lesser-known exercise. Like regular curls, you must grab a straight bar and stand upright. But, instead of performing a standard curl, you must drag the bar against your body as you bend your elbows. Doing so is beneficial for preventing the use of momentum and activating your biceps more effectively.

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The dumbbell skullcrusher, also known as lying tricep extensions, is an isolation exercise that strengthens and develops your triceps. Despite its unusual name, the skullcrusher is a safe, fun, and, most importantly, effective movement to include in your training.

To perform a skullcrusher, you must grab a pair of dumbbells, lie on a flat bench, straighten your arms, and position the weights above your head. Once in position, bend your elbows to lower the dumbbells to the sides of your head. Next, extend your arms fully and prepare for the next repetition.

One of the most notable benefits of skullcrushers is the excellent stretch of the tricep as you bend your arms. The long tricep head crosses the shoulder joint, bringing your arms up and bending your elbows, causing a significant growth stimulus. 

Another notable benefit of the movement is that it targets and isolates your triceps well, even if you don’t have access to fancy training equipment. You need a pair of dumbbells and a flat surface to lie on to train and grow your triceps. Using dumbbells for the movement is beneficial because it forces both arms to work independently, leading to more balanced development.

On top of that, the skullcrusher strengthens your triceps, making everyday activities like lifting objects overhead and reaching up more accessible. Strong triceps improve your gym performance and make you more competitive in sports like basketball. 

We recommend including the dumbbell skullcrusher near the end of your tricep or push routine. Pick light dumbbells that allow you to perform at least twelve smooth and controlled repetitions, and avoid using jerking motions.

Download the Hevy app for workout ideas. Our routine library has 25+ complete training plans for all levels, each with push/tricep workouts you can import to your profile to use anytime. You can also browse individual arm/tricep workouts for the gym, at home, while traveling, and more.

Level of Exercise: Beginner/intermediate

How to do a Dumbbell Skullcrusher

1. Grab a pair of light dumbbells and sit on the edge of a flat gym bench.
2. Rest the dumbbells on your thighs and flex your arms for an extra secure grip.
3. Bring your shoulders back, engage your abs, and lie back as you bring the dumbbells close to your chest.
4. As you lie on the bench, extend your arms to position the dumbbells over your head. Keep your palms neutral (facing one another).
5. Take a breath and lower the dumbbells to the sides of your face by bending your elbows.
6. Bring the dumbbells down until your elbows are at a 90-degree angle, and you feel a stretch in your triceps.
7. Hold the bottom position for a moment and extend your elbows simultaneously, bringing the dumbbells to the top.
8. Exhale near the top and contract your triceps.
9. Take another breath and repeat.

Once finished, engage your upper body to raise your torso off the bench as you bring the dumbbells to your lap. Don’t drop the weights to the floor from a lying position because that can stress your shoulders.

What muscles does a dumbbell skullcrusher activate?

The primary muscles that work during dumbbell skullcrushers are the triceps, which make up the rear of the upper arms and produce elbow extension (straightening of the arms) (1, 2). Our triceps muscle engages as we start bringing the dumbbell down and becomes increasingly active as we extend our arm to complete each repetition. As mentioned above, the long triceps head crosses the shoulder joint, contributing to stability during a skullcrusher.

Our shoulders (deltoids) are the second muscle group in dumbbell skullcrushers (3). These muscles flex isometrically to provide support at the shoulder joint, allowing our arms to remain steady while doing repetitions. 

The midsection musculature also contributes to a lesser degree during the skullcrusher. Our abs, obliques, and other muscles in the area flex isometrically, contributing to upper body rigidity and making us feel stabler and more secure. Similarly, the upper back muscles engage to keep our shoulder blades retracted and scapula stable throughout each set.

Expert Tips on Proper Form 

An essential tip for effective skullcrushers is to pick dumbbells you can control well. Your chosen weights should allow you to perform at least 12 smooth and controlled repetitions. You must lower the dumbbells enough to stretch your triceps and follow that up with a strong extension. Doing so is crucial for making each repetition more effective and reducing the risk of ego lifting, which tends to be common with isolation exercises.

Our second tip for skullcrushers is to establish a solid base before performing the movement. In other words, you must retract your shoulder blades and dig them into the bench as you set up for the exercise. That way, your scapula will remain stable, leading to better shoulder stability and steady upper arms, allowing you to put all your efforts into bending and extending your elbows.  

The third tip to keep in mind for skullcrushers is to keep your elbows steady from start to finish. Lower and raise the weights by bending and extending your arms but avoid moving your elbows back and forth as you do so. Performing controlled repetitions will allow you to keep the tension on your triceps rather than having other muscle groups (such as the deltoids) help. 

Our fourth tip for dumbbell skullcrushers is to bring the dumbbells to the sides of your head. The movement is called ‘skullcrusher,’ but it doesn’t mean you should risk dropping a weight on your face.

Plus, having the dumbbells descend to the sides of your face allows you to bend your elbows more and cause a stronger stretch that contributes to growth. It also keeps your arms aligned and prevents you from unnecessarily bringing your hands together in an awkward and uncomfortable position.

The final recommendation for skullcrushers is to keep your elbows in and avoid flaring them, which allows you to keep tension on your triceps and force them to do all of the work. In addition, flaring the elbows removes the pressure from your triceps, making skullcrushers less beneficial.

Dumbbell Skullcrusher Variations and Modifications

1. EZ Bar Skullcrusher

EZ bars have a wide letter M shape and offer multiple grip options for trainees. These bars are particularly beneficial for biceps and triceps exercises because they take the stress away from your wrists, allowing you to train safely and without pain.

To perform the movement, load the EZ bar, grab it evenly using a narrow grip, lie back, and extend your arms. Next, retract your shoulder blades, engage your abs, take a breath, and bend your arms, bringing the EZ bar behind your head. Finally, straighten your arms as you exhale and repeat.

2. Straight Bar Skullcrusher

Straight bar skullcrushers are similar to the EZ bar version. You’re training through a similar range of motion, working both triceps simultaneously and using an identical load.

The only difference is that you’re using a straight bar, which can cause some wrist stress for some trainees. It never hurts to try skullcrushers with a straight bar and see if you can do the movement comfortably.

3. Cable Skullcrushers

Cable skullcrushers are another fantastic variation for developing your triceps. Using a cable leads to constant tension on your triceps, preventing the muscle from having any time to rest during sets. Attach a straight bar or rope to a low pulley and position a flat gym bench to be in line with the cable station. There should be some distance between the edge of the bench and the pulley.

Proceed by setting the load, grabbing the attachment, and lying on the bench with your head facing the cable station. Extend your arms, retract your shoulder blades, take a breath, and lower the weight by bending your elbows. Straighten your arms and exhale near the top.

Hevy’s exercise library has 400+ entries, including numerous skullcrusher variations and other effective tricep exercises. Each movement comes with how-to instructions and a demo animation. Plus, it’s incredibly easy to add any exercise to a workout and program all the necessary training variables.

Mistakes to Avoid

Using too Much Weight

One of the most common errors with skullcrushers is using too much weight, preventing you from controlling the dumbbells effectively. As a result, you’re more likely to shorten the range of motion, use momentum, or jerk the weight to complete more repetitions.

Unfortunately, doing so makes repetitions less effective even though you’re using more weight. Plus, jerking motions and momentum can place unnecessary stress on your joints and connective tissue, increasing the risk of nagging aches down the road.

A much better approach is to start with light dumbbells to learn the movement and increase the load gradually until you’re doing 12 to 20 reps per set.

Moving Your Elbows Back and Forth

The second common error with skullcrushers is one we discussed briefly above. Trainees often move their elbows back and forth, shortening the range of motion and placing less tension on their triceps.

For instance, as trainees bend their elbows, they also move them back, tricking themselves into believing they are training with proper form. Then, as they extend their elbows, their arms travel in the opposite direction, taking some pressure away from the triceps.

Avoid the error by keeping your elbows stationary as you bend and straighten your arms, even if that means using lighter dumbbells.

Not Controlling the Descent

The third common mistake with skullcrushers is simply letting the weight drop to the bottom position with no control. Trainees often focus on lifting the weight but ignore the lowering portion and miss out on the eccentric contraction (muscle lengthening passively under load).

Doing so leads to a less potent growth stimulus and poor results. Plus, dropping the weight might lead to stress in your elbows and connective tissues.

Avoid the mistake by maintaining a consistent tempo on all reps, lifting and lowering the weight with the same speed.

Similar Exercises to the Dumbbell Skullcrusher

Triceps Rope Pushdown

Triceps rope pushdowns are exercises you perform on a cable machine by holding a rope attachment. Because of its difficulty, the movement forces you to pick the correct load and maintain proper technique, resulting in superior triceps activation and growth.

You can also perform the exercise by holding the rope with one hand at a time, and that can be helpful for people dealing with side-to-side muscle imbalances.

Triceps Kickback

Similar to skullcrushers, triceps kickbacks are a fantastic isolation exercise you perform with dumbbells.

The objective is to grab a pair of dumbbells, bend forward, and raise your arms to torso level. Once in position, take a breath and extend your arms by contracting your triceps. Next, hold the top position for a moment and lower the dumbbells slowly while keeping your upper arms in line with your torso.

One Arm Tricep Extension (Dumbbell)

One arm overhead triceps extensions are another excellent isolation exercise (2). The objective is to grab a dumbbell, lift it overhead, and engage your abs.

Once in position, take a breath and lower the weight behind your head while keeping your elbow steady. Descend until you feel a stretch in your triceps and extend your arms, exhaling near the top. Do as many repetitions as possible and repeat the sequence with your other arm.

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Farmer’s walk, also known as a farmer’s carry or loaded carry, is one of the simplest and most beneficial full-body activities that develops your grip strength, builds muscle, improves your stability, and contributes to balance. The beauty of the movement is that it works amazingly well for trainees of all levels, it takes little time to learn, and the risk of poor technique is low. 

Performing the farmer’s walk starts by grabbing a pair of weights (dumbbells, typically), bringing your shoulders back, and engaging your entire body. Once you’ve set yourself up, all you have to do is walk in a straight line. While simple, the exercise gets challenging as you increase the load. 

Most gym exercises have some carryover to daily life. For instance, the bench press strengthens your ‘pushing’ muscles, translating to upper body strength that makes certain activities easier to handle. The same goes for many other movements, like the squat, overhead press, and row. 

But only a handful of activities make you as functional as the farmer’s carry, which trains almost all major muscles in your body. As a result, activities like climbing stairs, carrying groceries, and lifting objects off the floor become easier. 

Plus, the loaded carry develops your grip, leading to better performance on other movements like the deadlift and pull-up.

We recommend starting with some light weights near the end of your workouts. Walk for up to half a minute, take a break, and repeat two to three times. Gradually increase the load as you get comfortable with the exercise until you hold weights that make it challenging to walk longer than 30 seconds. 

You can then move up the farmer’s walk to the middle of your workouts to avoid performing the exercise when you’re too tired. Keep increasing the load and pay careful attention to your technique and posture as you walk.

Level of Exercise: Beginner

How to do the Farmer’s Walk

1. Select the appropriate pair of dumbbells and place them on both sides of your body.
2. Lean forward and bend your knees to grab the dumbbells.
3. Bring your chest out and back in a neutral position.
4. Push through your heels and extend your hips to deadlift the weights from the floor.
5. Stand tall, retract your shoulder blades, keep your abs engaged, hold the dumbbells by your sides, and begin walking forward.
6. Move forward at a steady pace, keeping your body rigid and breathing steadily as you do.
7. Grip the dumbbell handles as hard as possible and walk as far as you can.
8. Once finished, lower the dumbbells by first pushing your buttocks back and then bending your knees, similar to how you would for a deadlift.
9. Set the weights on the floor and take a break.

What muscles does the farmer’s walk activate?

Farmer’s carry is a full-body compound exercise, and there isn’t a single muscle group that benefits the most. The activity effectively activates a range of muscle groups well enough to cause balanced development, build strength, and make you more athletic.

One of the major muscle groups that work during a farmer’s walk is the back complex. All of the muscles in the area flex isometrically to keep your spine in a strong and healthy position, retract your shoulder blades, and contribute to torso rigidity. Among the active muscles, we have the erector spinae, trapezius, and latissimus dorsi.

The midsection musculature also plays a considerable role during a farmer’s carry. Our abs, transverse abdominis, obliques, and other small muscles in the area flex isometrically, contributing to torso stability. 

Our arm and shoulder musculature is also involved in a farmer’s walk. The deltoids, biceps, triceps, brachialis, and forearms contract for us to support the dumbbells as we walk back and forth. A considerable benefit of the farmer’s carry is that it strengthens our grip, making us better able to perform other exercises like deadlifts and pull-ups.

The entire lower body also works during the exercise. Our glutes, hamstrings, quadriceps, and calves activate and support forward motion as we hold weights in our hands (1).

 Plus, the quadriceps, glutes, and hamstrings play a crucial role in deadlifting the weights off the floor before initiating the walk (2).

Proper Form when Preforming the Farmer’s Walk

The most crucial element of proper technique on a farmer’s carry is to keep your body rigid and upright from start to finish. You must support the weights on both sides of your body and maintain everything from your head to your heels aligned. Leaning forward or slouching puts you in a weak and compromised position, leading to poor performance and a higher risk of developing nagging aches.

Another tip for the farmer’s walk is to squeeze the dumbbell handles as hard as possible. Doing so might seem obvious, but many trainees make the mistake of simply holding the weights instead of squeezing them. As a result, the handles slip down to the fingertips, forcing trainees to stop the set early or re-adjust.

Our next tip for the exercise is to maintain a steady breath as you walk back and forth. Breathing is crucial for supplying your muscles with the oxygen they need and prevents you from getting winded. As a result, you can walk farther and train your entire body more effectively.

We also recommend starting with lighter weights to get familiar with the exercise. The farmer’s carry is traditionally known as a heavy compound exercise, but it would be better to get used to the movement and increase the load gradually. Starting with weights, you can barely handle would make it difficult to align your body correctly, ingraining poor motor patterns that take a long time to fix.

Our final tip for an effective farmer’s walk is to direct your gaze forward and avoid looking down because that can place unnecessary strain on your shoulders and neck. Treat the farmer’s carry like a regular walk in the pair, and don’t overthink your technique, stride length, or speed.

Variations and Modifications of the Farmer’s Walk Exercise

1. Trap Bar Carry

The trap bar carry is a variation you perform by stepping inside a trap bar, grabbing the handles to your sides, deadlifting the weight up, and walking forward. Performing the movement with a trap bar is an excellent way to overload your body with more weight and possibly achieve better activation in your upper back (trapezius).

2. Kettlebell Carry

The kettlebell carry is simply a variation where you use kettlebells for loading instead of dumbbells. Doing so isn’t inherently better or worse, but different. A benefit is that kettlebells can lead to more grip strength because the traditional handle is thicker than that of a dumbbell, making it more challenging to support the weights in your hands.

3. Unilateral Farmer’s Walk

The unilateral farmer’s carry is a variation where you hold a weight in one hand as you walk back and forth. Doing so leads to more instability and forces your midsection muscle to work extra hard to keep you upright. Your internal and external obliques engage to prevent you from bending to one side. Hold a weight in one hand, walk as long as possible, grab the weight with your other hand, and cover the same distance.

Mistakes to Avoid

Looking Down

One of the most common errors with the farmer’s walk is looking down. Doing so places unnecessary strain on your upper back and neck, leading to nagging aches. Plus, looking down contributes to upper back rounding, leading to instability and preventing you from performing at your best. A much better approach is to bring your shoulders back, engage your abs, direct your gaze forward, and maintain that setup for the duration of your walk.

Leaning Forward

The second significant error with the farmer’s walk is leaning forward at the waist, which often occurs due to fatigue. The problem is that leaning forward puts stress on your lower back, leading to pain in the area. Avoid the error by being mindful of your posture and keeping your head, shoulders, hips, and lower body aligned and in a straight vertical line.

Going too Heavy

The third error with the farmer’s walk is picking weights you cannot handle properly. While the farmer’s walk is a whole-body compound exercise, you should never underestimate the importance of selecting the correct load. Going too heavy can impair walking mechanics, stop you from keeping an upright posture, and increase the risk of dropping the weight as your hands get tired. A better approach is to start with lighter weights to get used to the exercise and gradually increase the load until you get to a point where walking for 30 to 40 seconds challenges you.

Having The Weight too Close

Keeping the weight too close to your body is another error that can impair your performance because you might hit your thighs and get bruised. Avoid the mistake by having your arms slightly out to clear enough room between your thighs and the dumbbells. Alternatively, start by holding a pair of weight plates, which are thinner and easier to keep away from your lower body.

Similar Exercises to the Farmer’s Walk

Dead Hang

Like the farmer’s walk, dead hangs are an endurance-based exercise that develops your grip, upper back, core, and glutes. The objective is to grab a pull-up bar, lift your feet off the floor, and support yourself in the air. You don’t have to retract your shoulders, but you should maintain a neutral position and flex your midsection to keep you from swinging back and forth.

Shrugs (Dumbbell)

Dumbbell shrugs are another fantastic exercise that improves grip strength, develops your upper back, and promotes scapular health. Like the farmer’s walk, you must grab a pair of moderately-heavy dumbbells and bring them to your sides. But, instead of walking, the objective is to raise (shrug) and lower your shoulders repeatedly. Doing so forces your trapezius muscle to activate and develop (3).

Back Extension (Hyperextension)

Back hyperextensions are not the same as a farmer’s walk, but the two activities are fantastic for developing your entire posterior chain: the hamstrings, glutes, and back (4). The objective is to anchor yourself inside a hyperextension machine with your face down. Once in position, lower your torso by bending at the waist and extend your body by engaging your posterior muscles. The movement’s range of motion is excellent, and you can increase the resistance by holding a weight plate as you do reps.

Deadlift (Trap Bar)

Trap bar deadlifts are an excellent variation for people who struggle to get in the correct position for barbell deadlifts. Using a trap bar allows you to remain more upright, leading to slightly better quadriceps activation. The movement is similar to a farmer’s walk because it strengthens a range of major muscle groups in the body, including the legs, glutes, back, midsection, and arms.

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The dumbbell split squat is an effective exercise that works one side at a time, leading to balanced development, more stability, and a good mind-muscle connection. To perform the split squat, you must extend one leg forward and sink into a lunge. Descend until your posterior knee gets close to the floor and engage your quadriceps to extend your front knee. 

Aside from the above benefits, the split squat is beneficial because it overloads your leg muscles with less weight and develops strength. Your sports performance improves, and your leg strength makes everyday activities like walking and climbing stairs more accessible.

We recommend including the dumbbell split squat early in your training while you’re still new to the exercise. Start with the bodyweight version and introduce dumbbells after two or more weeks. You can then move the split squat near the middle or end of your leg training once you become more proficient with the movement.

Level of Exercise: Beginner

How to do a Dumbbell Split Squat

1. Grab a pair of dumbbells and get into the starting position with your feet in a comfortable stance, toes pointing slightly out, and arms extended and by your sides.
2. Extend your right leg forward through a lunge and plant the foot. The ideal stance will vary from person to person, but you don’t want to extend too far forward or plant the foot too close to your body.
3. Take a breath and descend by bending your front knee and transferring weight onto the front foot while keeping the heel in contact with the floor. Leaning forward slightly isn’t fatal, but your torso should remain upright.
4. Move down until your back knee is a couple of inches from the floor, and pause at the bottom for a second. Your rear foot should serve to anchor you in position.
5. Engage your quadriceps and squeeze your glutes to extend your front knee, bringing yourself to the top. Exhale as you move up.
6. Take another breath and repeat.
7. Once finished training the right leg, bring it back, lunge forward with your left one, and perform the same number of repetitions, using the same form.

What muscles does a dumbbell split squat activate?

The primary muscle group involved in the dumbbell split squat is the quadriceps, which make up the front of our thighs and produce knee extension (straightening of the knee) (1, 2). Our quadriceps engage as we begin to descend into a squat and become increasingly active as we move up. 

Our glutes and hamstrings also contribute during split squats, but their role is mainly limited to stability. Our glutes become more involved in the split squat if we extend the front leg enough to stretch the buttocks area (2). In contrast, our hamstrings mainly contribute to keeping the knee and hip stable. 

The midsection musculature also plays a role during the dumbbell split squat. Our rectus and transverse abdominis, obliques, and back muscles flex isometrically to provide torso support during the movement. Similarly, our arms, shoulders, and upper back play a minor role, allowing us to support weights in our hands during the exercise.

Tips on Proper Form when Performing a Dumbbell Split Squat

An important tip for an effective split squat is to find the proper stance. Your front foot shouldn’t be too close to your rear foot, but it also shouldn’t be too far forward. The ideal stance is when your front shin remains relatively vertical, and the front knee doesn’t move past your toes. Too much forward lean would place excessive stress on the front knee.

Another tip for a safe split squat is to push through the front foot heel once you’re ready to move back to the top. Doing so is beneficial for engaging your quadriceps and maintaining your balance during the split squat.

Breathing well is also crucial during the split squat. Consistent breathing provides the oxygen your muscles need and supports torso rigidity for a safer and more effective split squat. You should take a breath before descending and exhale as you push yourself back to the top position on each rep.

The fourth tip is to start with the bodyweight split squat and practice the proper technique for at least a couple of weeks before introducing dumbbells or a barbell. Split squats are highly technical and require good form, a solid starting position, and body control to benefit trainees.

Variations and Modifications of the Dumbbell Split Squat

1. Bulgarian Split Squat

The Bulgarian split squat is a variation where you elevate your rear foot on a sturdy object, such as a flat gym bench, plyometric box, or chair. Doing so makes the exercise more challenging, stretches the rear leg better, and increases the range of motion. It’s best to master the regular split squat before attempting the rear-leg elevated version.

2. Barbell Split Squat

A barbell split squat is a variation where you place a loaded barbell over your back instead of holding dumbbells. The variation is helpful for people who want to train with a heavier weight or prefer using a barbell.

3. Pause Split Squat

The pause split squat is a simple variation that prevents you from taking advantage of the stretch reflex at the bottom position. As such, your front quadriceps has to work extra hard to produce the necessary force for you to extend your front knee after descending. Move down, hold the bottom position for at least two seconds, and push yourself to the top position.

Mistakes to Avoid

Not Squatting Deep Enough

A relatively common error with the dumbbell split squat is shortening the range of motion, often because trainees use too much weight. Not squatting deep enough is bad because it prevents you from loading the front leg as effectively, making the movement less effective. Avoid the error by using lighter dumbbells or doing the bodyweight split squat if you must. Lower yourself until your back knee is almost to the floor, pause for a moment, and move back up.

Improper Stance

The second error with the split squat is improper foot stance. Trainees often bring the front leg too far forward or keep it too close to the body, neither of which is beneficial. Lunging too far makes it more challenging to maintain your balance and prevents you from loading the quadricep as effectively. In contrast, keeping your front leg too close to your body shortens the range of motion, makes the movement more awkward, and forces the knee to travel in front of the toes, putting stress on the joint. The ideal foot stance lets you keep your front shin relatively vertical and the heel planted on the floor.

Similar Exercises to the Dumbbell Split Squat

Goblet Squat

Goblet squats are a practical accessory exercise for the quadriceps. The objective is to hold a dumbbell or kettlebell in front of your chest as you perform the exercise. Doing so forces you to maintain a more upright torso which is beneficial for emphasizing the quadriceps and strengthening your upper back (3).

Lunge (Dumbbell)

Dumbbell lunges are similar to the split squat in many ways. Both exercises feature an identical movement pattern and range of motion, making them ideal for training and developing the same muscle group (4). The primary difference is that you assume a stance and maintain it until you’ve trained one side during a split squat. In contrast, the typical way to perform lunges is by alternating. You lunge forward, perform a repetition, move back to the starting position, and lunge with the opposite leg.

Dumbbell Step Up

Similar to the dumbbell split squat, step ups are a fantastic exercise for training one side at a time. The objective is to stand in front of a sturdy elevated object, such as a flat gym bench or plyo box, raise one leg, plant the foot, and engage the quadriceps to move up. Once at the top, lower yourself, extend the opposite leg and perform another repetition.

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Shoulder training is undoubtedly popular among gym-goers. Lateral raises, overhead presses, and upright rows are some of the most popular movements today. But despite the shoulder’s overall importance and appeal, many people skip training the posterior shoulder head.

The bent over fly is a great movement that targets the rear deltoid and contributes to balanced shoulder development. Doing so is beneficial for overall shoulder functionality, strength, and upper back appearance. The best part is that the bent-over reverse fly works great with lightweight and forces you to use good technique and a full range of motion to feel the correct muscles working.

How to do a Bent Over Fly 

1. Grab a pair of light dumbbells and stand tall. Start with 60 to 70 percent of the weight you use for lateral raises.
2. Hinge at the hips to bend forward while keeping your back in a neutral position. Lower your torso until it’s almost parallel to the floor.
3. Have your arms hang down with your palms facing in. Your elbows should be directly underneath your shoulders. 
4. Bring your shoulders back, engage your abs, and take a breath.
5. In one fluid motion, raise both dumbbells to the sides and up, using your rear deltoids as you do. Consciously try to activate your shoulders, forcing them to do all the work.
6. Raise both dumbbells until your elbows and wrists are at torso level.
7. Hold the top position for a moment, feeling your rear deltoids working.
8. Release both dumbbells to the starting position slowly, exhaling on the way down.

What muscles does the bent over fly activate?

The bent over fly is technically an isolation exercise because it works around a single shoulder joint. Despite that, the movement trains more than one muscle group. 

Most notably, the reverse fly train the rear deltoids, which produce some of the force needed to raise your arms to the sides and back (1). Aside from that, the bent-over fly also trains some upper back muscles, such as the rhomboids and infraspinatus. Our rhomboids are important for arm movement and contribute to shoulder stability. The infraspinatus belongs to the rotator cuff muscle group and plays a vital role in shoulder extension (2).

EMG data also shows that the reverse fly engages our middle deltoids to some degree (1, 3). But to achieve optimal shoulder development, you should include specific work for the middle deltoid, such as lateral raises.

Tips on the Bent Over Fly 

The number one tip for a successful reverse fly is to use a light enough weight so that you can do each repetition smoothly and with good control. The goal is to move your arms through a full range of motion, feel the correct muscles working, and avoid using momentum to complete any repetitions. If you do lateral raises with 10-kilo dumbbells, use 6-kilo ones for the bent over fly.

To limit upper back growth and instead focus on the rear deltoid better, you should also think about moving the shoulder joint instead of retracting and protracting your shoulder blades. This subtle nuance in technique can lead to significantly better rear deltoid activity and growth.

The final tip is to make your torso as parallel to the floor as possible. Doing so will allow you to engage your rear deltoids better. Doing the movement with a more upright torso will emphasize the other back muscles. If you can’t hinge to the optimal torso position, consider doing the exercise from a seated position.

Variations and Modifications of the Bent Over Fly

1. Cable Reverse Fly

To do a cable reverse fly, go to a cable station and add a handle attachment at the top or bottom. You can do a cable reverse fly standing by having your arms move horizontally or bend over and perform the exercise like you would with dumbbells.

2. Bent-Over Pause Fly

If you struggle to engage your rear deltoids, a pause variation could be beneficial. The goal here is to do a reverse fly as you usually would. But, as you reach the top position, hold it for two to three seconds, squeezing your rear deltoids as you do.

3. Incline Bench Reverse Fly

Set a gym bench at a 30-degree incline and lie on it face down. Do the reverse fly as you normally would. The incline bench reverse fly variation is beneficial for reinforcing proper technique and avoiding the use of momentum.

Mistakes to Avoid

The first and most common mistake to avoid when doing a bent-over fly is using too much weight. If the weight is too heavy, your upper back muscles will take over, making the exercise ineffective. Our rear deltoids are small muscles that can’t produce tremendous force. Plus, lifting too much weight often leads to the use of momentum, which further takes the tension away from your rear deltoids.

Another mistake to avoid when doing a bent over fly is rounding your lower back as you stay in position. Keeping yourself bent forward can be challenging, but you need to keep your back in a neutral position. Otherwise, you will place unnecessary stress on your lower back.

You should also pay careful attention to how you do each repetition. A common mistake resulting in lesser rear delt activity is protracting and retracting your shoulders on every repetition. Remember to keep your shoulder blades steady and only move your arms to the sides and down.

Similar Exercises to the Bent Over Fly 

Face Pull

Face pulls are one of the simplest and most effective exercises for training your rear deltoids. Like the bent over fly, the goal is to train with a lightweight that allows full range of motion and smooth execution. In doing so, your rear deltoids do most of the work. You can do face pulls with a simple resistance band or on a cable machine.

Wide Grip Row (Dumbbell) 

The wide grip dumbbell row is a variation where you pull the weight with a flared elbow. In doing so, you shift the emphasis to your rear deltoids while also working your lats, biceps, forearms, rhomboids, and infraspinatus. Doing dumbbell rows with a wide grip makes for a similar exercise to the bent over fly, with the primary difference being the amount of weight you can use. Dumbbell rows allow you to emphasize your rear delts with slightly more weight.

Rear Delt Reverse Fly (Machine) 

Doing the reverse delt fly on a machine is great because you can focus on optimal muscle activation without balancing the weight. The machine reverse fly is an excellent movement for beginners and those struggling to activate their rear delts with most other exercises.

The post Bent Over Fly – Learn Expert Tips, Mistakes to Avoid, and Variations appeared first on Hevy - #1 Workout Tracker & Planner Gym Log App.

Around the worlds are an unorthodox and overlooked exercise for pec growth. You must lie on a flat bench with a weight in each hand and move them from your hips to behind your head in long arcs. 

The exercise is beneficial because it forces your shoulders and pectorals to work extra hard and develops both muscle groups with light weights. Like a chest fly, around the world isolates the pecs and improves your mind-muscle connection. The result is muscle growth, stability, and improved athleticism.

We recommend including the exercise near the middle of your workouts. Pick a pair of light weights and focus on smooth execution and training through a full range of motion.

Level of Exercise: Intermediate/Advanced

How to do Around the Worlds

1. Lie on a flat bench with a light dumbbell in each hand. 
2. Have the dumbbells over your torso with your elbows slightly bent and palms facing one another.
3. Bring your shoulders back, engage your abs, and slowly move the weights to the sides of your hips as you turn your wrists to point at the ceiling.
4. Take a breath and move the dumbbells to your sides in large arc motions.
5. Move the weights from your hips to behind your head, where you have to pause for a moment.
6. Return the dumbbells to the starting position in the same arc motion to hip level, exhaling near the end of the repetition.
7. Take another breath and move the dumbbells behind your head again.

What muscles do around the worlds activate?

The primary muscle group that works during around the world is the pectoralis major. Our pecs cover the front upper portion of the torso and contribute to many arm motions (1). The muscle group engages as soon as we position the dumbbells to our sides and continue to work as we move the weights up to complete each repetition.

Our deltoids (shoulders) are the second muscle group involved in around the world. Like the pecs, our deltoids play a crucial role in numerous arm motions and assist in moving the dumbbells up and down (2). The muscle group also stabilizes the shoulders.

Apart from the primary muscles, our midsection and upper back engage to provide torso stability. Both areas serve unique roles, allowing us to remain stable and keep our shoulder blades retracted.

Proper Form when Preforming Around the Worlds

The most crucial tip for around the world is picking light dumbbells you can control with ease. You will have to position the dumbbells outside your center of gravity, which can stress your shoulders if the weights get too heavy.

Another tip is to perform the motions smoothly, through a full range of motion, and with reasonable control. Doing the exercise slowly allows you to stay safe and feel the correct muscles working.

Our third tip is to maintain full-body rigidity from start to finish. Pin your shoulder blades into the bench and engage your abs to stay safe and feel strong.

Variations and Modifications of the Around the World

1. Around the World With No Weights

Doing the movement without any weights is beneficial for assessing your shoulder mobility and ensuring that you’re in a good spot to introduce external weights. Perform each repetition slowly and through the full range of motion, taking note of how your shoulders feel.

2. Around the World Half Reps

The second variation is beginner-friendly and suitable for folks with limited mobility. You must move the weights from your hips to the midway point or roughly when the weights align with your shoulders.

Mistakes to Avoid

Using too Much Weight

The most common mistake is using too much weight, which puts you at a higher risk of injury. We recommend starting with 50 to 70 percent of the weight you use for dumbbell flyes.

Bending and Extending Your Elbows

Bending and extending your elbows during different parts of the movement tends to be a common mistake. Avoid the error by maintaining a slight bend in your elbows from start to finish. Doing so will emphasize the correct muscles and prevent you from training the triceps instead.

Similar Exercises to the Around the Worlds

Pullover (Dumbbell)

Dumbbell pullovers are a fantastic movement that strengthens your shoulders, pecs, triceps, and lats. Similar to around the world, all you need is a dumbbell and flat bench to take full advantage of the movement.

Chest Fly (Dumbbell)

The dumbbell fly is an isolation movement for the chest, similar to around the worlds. But, instead of moving the weights to your sides in arc motions, you bring them to the sides and adduct your arms, bringing the weights over your chest.

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