Biceps
Battle Rope Uppercut
Hold the ropes in either hand using an overhand grip.[...]
Battle Rope Lateral Wave
Start with feet hip-width apart, toes pointing forward and knees[...]
Battle Rope Single Arm Wave
Holding a battle rope in one hand, bend at the[...]
Dumbbell Static Lunge to Curl
Holding a dumbbell in each hand, take a large step[...]
Plate Flapjack Curl
Start by holding the plate with your thumb on the[...]
Plate Server Hold Walk
Hold the plate with a 90 degree angle from shoulder[...]
Plate Curl
Hold the plate with both hands, one hand on each[...]
Kettlebell Hammer Curl
Hold a kettlebell in front of your body with a[...]
Reverse Grip Military Press
Pick up the weight and lower it down in[...]