High-Bar Barbell Squat

Wrist Roller

The Wrist Roller strengthens forearms by rolling weight up and down a rope using wrist flexion and extension. Excellent for building grip endurance and forearm size, targeting both flexors and extensors.

Dynamic Stick Vertical Bar Lift

The Dynamite Stick Vertical Bar Lift builds crushing grip strength by lifting a vertically placed, thick bar (like a “stick of dynamite”). It trains the fingers and thumb to hold tight under load, enhancing hand and forearm power.

Barbell Bent Over Row

The Barbell Bent Over Row is a compound exercise that strengthens the entire back, targeting the lats, rhomboids, and traps, while also engaging the biceps and core. It's essential for developing a strong, thick upper back.

Chin-Up

Barbell Incline Bench Press

Barbell Close-Grip Bench Press

A bench press variation targeting the triceps by using a narrower grip on the barbell. Builds pressing strength and arm size while reducing chest involvement.

Standing Barbell Curl

A classic biceps-building exercise performed with a barbell. Develops arm strength and size through strict curling motion, emphasizing the biceps brachii.

Dumbbell Seated Overhead Tricep Extension

Pinch Block Lift

The Pinch Block Lift builds grip strength by lifting weight with a pinch grip, isolating the fingers and thumbs. Ideal for strengthening forearms and improving hand strength essential for lifting and pulling exercises.