Here's are two functional strength exercises that are actually functional for athletes and everyone else who occasionally gets off the couch.
Start your biceps work with hammer curls, then a preacher curl variation like the one here. For safety, finish with heavy barbell curls when you're biceps are fully pumped.
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Nail the brachialis muscle between the biceps and triceps for bigger, wider arms. This cross-body variation of the hammer curl is my favorite.
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Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.
Negatives help you build muscle. Try this technique for chest training.
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And a few sets of these to the end of your chest workout as an athletic finisher.
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Doing this glute-builder in a rack acts as a depth gauge, much like box squats. It keeps your form in check and it makes it easy load and unload plates.
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A few sets of these after your warm-up and before doing your main chest exercises fires up the CNS and improves muscle fiber recruitment.
This is a great bang for your buck exercise to work your upper back and grip at the same time.
Nail your upper lats and get a huge pump with this finisher exercise.
Strengthen your grip by doing your pull-ups or chin-ups with a thick grip attachment or a couple of towels.
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To keep your shoulders healthy, always use a shoulder-width grip or slightly narrower on this great core exercise.