Smitley Shrug

Exercise Index, VideoLeave a comment

Discover the Smitley Shrug, a revolutionary compound exercise that combines rear delt raises, face pulls, and shrugs into one powerful upper back movement that allows you to use significantly heavier weights than traditional isolation exercises. This innovative dumbbell exercise targets your upper traps, rear delts, and rhomboids simultaneously, making it the ultimate time-efficient solution for building serious upper back mass and strength. Perfect for both home and gym workouts, the Smitley Shrug delivers maximum muscle-building potential with minimal equipment requirements.

Heels Elevated DB RDL

Exercise Index, VideoLeave a comment

The heels elevated dumbbell Romanian deadlift (RDL) is a powerful exercise variation that transforms your traditional dumbbell RDL by simply elevating your heels on a slant board or weight plates. This biomechanically smart modification naturally shifts your center of mass backward, helping you achieve better hip hinge mechanics while dramatically increasing glute and hamstring activation compared to floor-based RDLs. Whether you’re looking to perfect your deadlift form, build stronger posterior chain muscles, or teach proper movement patterns, this accessible exercise variation delivers exceptional results with minimal equipment requirements.

Forward Lunge

Exercise Index, VideoLeave a comment

Master the forward lunge technique with proper form and programming strategies that build quad strength while protecting your knees from injury. This comprehensive exercise guide covers everything from beginner bodyweight variations to advanced dumbbell training, including specific rep ranges and modifications for athletes seeking explosive power development. Learn why forward lunges are knee-dominant compared to other lunge variations and discover the best training applications for strength, hypertrophy, and athletic performance enhancement.

Tall Kneeling DB Bicep Curl

Exercise Index, VideoLeave a comment

Discover how the tall kneeling dumbbell bicep curl transforms a classic arm exercise into a full-body movement that enhances both strength and mobility. This comprehensive guide breaks down the proper form and technique of this unique exercise variation, revealing how it not only builds impressive biceps but also improves shoulder mobility, core stability, and overall movement quality. Learn why this innovative approach to bicep training could be the key to breaking through plateaus and achieving better results in your upper body workouts.

Chest Supported Rear Delt Raise

Exercise Index, VideoLeave a comment

Master the chest supported rear delt raise to build stronger posterior deltoids and improve shoulder health with this comprehensive exercise guide. This essential upper back strengthening movement uses an incline bench and dumbbells to target your rear delts more effectively than traditional standing variations, making it perfect for rehabilitation, prehabilitation, and general strength training. Learn proper form, programming strategies, and why the chest-supported position eliminates compensation patterns while maximizing muscle activation for better results.

Incline Tate Press

Exercise Index, VideoLeave a comment

Master the incline tate press, a powerful tricep exercise popularized by Dave Tate that targets the medial and long heads of the triceps through unique constant-tension mechanics. This underutilized dumbbell movement serves as an exceptional bench press accessory, helping lifters break through plateaus by strengthening the lockout portion of their pressing power. Learn proper setup, execution, and programming strategies to incorporate this effective tricep builder into your strength training routine for maximum muscle development and pressing performance.