Forearms
Grip endurance + wrist control. Usually trained accidentally by other lifts.
Exercises
Ranked by directness on forearms.
Wrist Curl
Burning right down the inside of the forearm.
Reverse Wrist Curl
Burn on the top of the forearm - the side most lifters never train.
Dead Hang
Forearms working from the second you let go of your bodyweight; shoulders decompressing in a good way.
Plate Pinch
The web between thumb and index finger on fire.
Reverse Curl
Brutal pump on the top of the forearm and the outer upper arm.
Zottman Curl
Bicep on the way up, full forearm fight on the way down.
- Forearms
Also involves this muscle
Lifts that pull this muscle in as a supporter.
Biceps
Hammer Curl
A thick squeeze in the middle of the upper arm and a strong pull through the top of the forearm.
Traps
Barbell Shrug
Upper traps cramping by rep 10.
Traps
Dumbbell Shrug
Big trap pump; easier to feel than barbell because the load doesn't pull forward.
Biceps
Barbell Curl
A stretching pull on the front of the upper arm in the bottom third, then a hard squeeze at the top.
Biceps
Dumbbell Curl
Tension shifts from outer bicep at the bottom to a peak squeeze on the inner bicep at the top.
Biceps
Spider Curl
Hard peak contraction at the top, no help from the shoulders or back.
Biceps
Cable Curl
Tension that never lets up - bottom, middle, and top all loaded.
Biceps
EZ-bar Curl
Same as a barbell curl, with happier wrists.
Traps
Farmer's Carry
Traps, forearms, abs, even glutes all working at once.
Obliques
Suitcase Carry
Off-side obliques burning by step 20.
Biceps
Incline Dumbbell Curl
A long, almost uncomfortable stretch on the outer bicep at the bottom.
Traps
Snatch-grip Shrug
Trap pump from the base of the neck out to the rear delts.
Glutes
Kettlebell Swing
Glute and hamstring slam at the top of every rep; lungs cooked by rep 20.
Traps
Rack Pull
Insane trap and upper-back loading you can't get any other way.
Hamstrings
Conventional Deadlift
Whole-body brace. Hamstrings, glutes, and back all firing at once.