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The 30 Most Powerful Arm Exercises For Titanic, Toned Arms

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Arms Exercise 13: Bent Over Barbell Rows

Bent Over Barbell Row

How To:

Primary Muscles: Back, Biceps

  • Hold a barbell in front of your body with an overhand grip slightly wider than shoulder width apart.
  • Tighten your core, straighten your back, and drop your torso down to 60º.
  • Powerfully contract your back and biceps, and pull the barbell upwards into the top of your core. Hold for 1s and return to full extension. Repeat.


Video Demo — Bent Over Barbell Rows



Arms Exercise 14: Dumbbell Preacher Curls

dumbbell preacher curls, dumbbell preacher curl, one arm dumbbell preacher curls


How To:

Primary Muscles: Biceps

  • Grab a dumbbell and rest one arm on a preacher bench or bench inclined at 75°.
  • Slowly contract your biceps and raise the dumbbell upward towards your face. Squeeze the contraction at the top for 1s.
  • Lower to full extension and repeat.


Video Demo — Dumbbell Preacher Curls



Arms Exercise 15: Lying Dumbbell Rows

Lying Dumbbell Rows

How To:

Primary Muscles: Back, Biceps

  • Set a bench to a 45º incline and lie face down.
  • Grab two dumbbells with a neutral grip (palms inward), contract your biceps and lats, and powerfully row the weights upwards. Keep your core tight and chest pressed against the bench throughout, raising the dumbbells above your torso. Squeeze your shoulder blades together at the top for 1s.
  • Lower to full extension. Repeat.


Video Demo — Lying Dumbbell Rows
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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto