Build BIGGER Biceps (Dumbbells Only!) All of these exercises work the biceps—both the long and short head—as well as the brachialis, but each emphasizes different areas. Drag curls on an incline bench put more focus on the long head. Preacher curls on an incline target the short head. And switching to a neutral grip for preacher hammer curls shifts the emphasis to the brachialis. Size & Shred Training program 👉🏻 deltabolic.com | Andrew Kwong
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Build BIGGER Biceps (Dumbbells Only!) All of these exercises work …
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❌ You're Doing Dumbbell Rows WRONG! Over-rotating your torso shifts tension away from your lats and onto your obliques and lower back. ✅ Instead, start by protracting your shoulder to fully stretch the lat, then retract as you row. This creates a slight twist at the beginning — just make sure you finish with your torso roughly parallel to the floor and both shoulders even. Let your back do the work — not momentum. Size & Shred Training program 👉🏻 deltabolic.com | Andrew Kwong
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❌ You're Doing Dumbbell Rows WRONG! Over-rotating your torso …
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✅ DO THESE Build Bigger Triceps! To work more of the triceps long head, perform dumbbell overhead triceps extension or dumbbell skull crushers. To emphasize more of the lateral head, perform dumbbell kickbacks with a partially pronated grip or close-grip dumbbell press. Size & Shred Training program 👉🏻 deltabolic.com | Andrew Kwong
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✅ DO THESE Build Bigger Triceps! To work more of the triceps long h…
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Push-Up Variations (Target the Chest, Shoulders, Triceps!) Performing pushups with your hands elevated on a dumbbell (or any platform) allows you to work your chest through a deeper stretch, which is superior for chest growth. On the other hand, elevating your feet and performing pushups in an L-shaped position shifts the focus to your shoulders (called Pike Pushup). If elevated pike pushups are too challenging, you can always modify by performing them without the bench. For targeting your trice
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Push-Up Variations (Target the Chest, Shoulders, Triceps!) Perfor…
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✅ How to Perform the PERFECT Bench Press 1. Grip the Bar Correctly – Place the bar on the base of your palm. Angle your hand slightly so the bar sits deep in your palm, not your fingers. 2. Tuck Your Elbows – After gripping, consciously tuck your elbows in so your forearms stay vertical. 3. Keep Wrists Neutral – Avoid letting your wrists bend back excessively. 4. Set Your Feet – Place your feet slightly behind your knees. 5. Drive Through Your Heels – Plant your heels firmly into the ground for
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✅ How to Perform the PERFECT Bench Press 1. Grip the Bar Corre…
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Dumbbell Forearm Workout (DO THESE!) If you use a supinated grip and perform wrist curls using a dumbbell, you’ll work the inner forearms (flexors). If you use a pronated grip and perform wrist extensions, you’ll target your outer forearms (extensors). If you use a neutral grip and perform cross-body hammer curls, you’ll work the brachioradilis, brachialis, and biceps. Size & Shred Training Program 👉🏻 deltabolic.com | Andrew Kwong
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Dumbbell Forearm Workout (DO THESE!) If you use a supinated gri…
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Goblet Squat Variations Heels Elevated — shifts your torso more upright and increases quad emphasis Toes Elevated — pushes your hips back more and increases glute emphasis Size & Shred Training program 👉🏻 deltabolic.com | Andrew Kwong
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Bigger Biceps Workout (Dumbbells Only!) To hit more of the inner bic…
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✅ Do THESE To Build BIGGER Forearms To target the inner forea…
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❌ Front Raise Mistake: Shrugging Your Shoulders Shrugging your s…
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✅ Build BIGGER 3D Forearms with Cable Exercises! 👉 Forearm Flexors…
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❌ AVOID THIS MISTAKE on the Dumbbell Fly! Keeping your arms …
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Lunge Variations (KNOW THE DIFFERENCE!) Forward lunges: St…
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✅ The PERFECT Triceps Pushdown 1) Lean forward slightly to lock in …
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Pulldown Grip Widths & Muscles Worked All grip widths train the e…
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✅ Do THESE to GROW Your Triceps! Setting the pulley to a hig…
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✅ The PERFECT Leg Curl - Set the pad just above your ankles and be…
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