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  You must know that regular exercise improves overall wellness and helps to get a good physique. But, one of the most important things that...

Curated By Ebenezer Samuel, C.S.C.S. One of the great secrets to building arm size is mastering something called the mechanical dropset. A mechanical dropset has you doing a challenging exercise until failure, and then immediately switching to a slightly easier exercise. This allows you to push past your normal point of fatigue, challenging the muscles you’re training for a few extra reps – and it works especially well when training arms. Your biceps and triceps respond well to high-rep long-duration sets, and that’s exactly what you get here. Try out these two mechanical dropsets in your training this month. Do 2-3 sets of each move, and you have a quick and ultra-efficient arm workout that’s also plenty of fun, too. 1. BICEPS DROPSET   1A) Reverse Zottman Curl Hold your Nuobells at your sides, palms facing each other. Curl both bells to your chest, then rotate the weights so your palms face you. Slowly lower down, aiming to take 2-3 seconds to do this. Aim for 8-10 reps; you’re piling up time-under-tension by controlling the negative.   1B) Alternating Hammer Curl When you can’t do any more reverse Zottmans, begin doing standard alternating hammer curls, curling each dumbbell toward your chest while keeping your palm in a neutral position. By alternating reps, you’re giving yourself a slight “rest” between each rep. You’ve also removed eccentric contraction of the Zottman and the twisting action. Fight for another 4-6 reps at least (or more!). 2. TRICEPS DROPSET   2A) Alternating Skullcrusher Lie on a bench with your Nuobells held directly over your shoulders. Tip your elbows back towards your head just slightly, then lower the dumbbells to your shoulders. Alternately straighten one arm then the other. Each rep isolates your triceps and pushes you to contract it without the aid of any momentum. Aim for 6-8 reps per arm.   2B) JM Press When you can’t do any more alternating skullcrushers, shift the weights directly over your shoulders. Keeping your arms close to your torso, lower your elbows toward your ribcage and try to touch the tips of the bells to your shoulders. Press back up. You isolated your tris on the skullcrusher; now you’re allowing your shoulder and chest muscles to help just a bit. Fight for 4- 6 reps (or push for more if you can again!).   Download Workouts As PDF Ebenezer Samuel, C.S.C.S. Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes. His current training regimen includes weight training, HIIT conditioning, and yoga. Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.

Curated By Ebenezer Samuel, C.S.C.S. Some exercises should always be in your routine. Sure, there are plenty of exercises and exercise variations on Instagram and TikTok, and it’s easy to do different movements every workout. But a handful of exercises are fundamental. They teach your body to move the way it’s supposed to move, and they reinforce good posture and build critical muscle where you need it for long-term strength and health. They’re movements that will let you go heavy, too, which is key to building the size and muscle you want. These four dumbbell moves fall into that category; they’re the indispensable moves that should always be in your routine in some form or other. Do them at least every other week, and you’ll watch your muscle, strength, and durability gradually improve. The best part: They’ll ready you for all those other exercises on TikTok and Instagram, too. 1. ROMANIAN DEADLIFT   If you do only one exercise, let it be the Romanian deadlift. The most basic human act you can do is picking something up from the ground, and the RDL prepares you for that. To bend down safely to pick anything up, you need to do something called a hip hinge, pushing your butt backwards. The RDL teaches you to do this, and in doing so, it strengthens your lower back, hamstrings and glutes. Take your time on each rep and don’t rush; as you lower with control you’re building eccentric hamstring strength. Start with 3 sets of 8-10 reps, and don’t be afraid to train this move heavy. 2. INCLINE DUMBBELL ROW   Strengthening your back muscles is critical to your posture. It also protects your shoulders in the long-term. From sitting to playing on our phones to driving, our back muscles very often wind up weak, or overly relaxed. Row movements teach your midback muscles to contract, and the incline row is the best way to start rowing. You’ll be able to go heavy on this row while never stressing your lower back or spine. That makes this another great chance to move heavy weight. Do 3 sets of 8-10 reps. 3. SINGLE-ARM HALF-KNEELING PRESS   A strong core and strong shoulders set the stage for you to do everything from bench presses to powerful squats, and they let you get more out of moves like biceps curls, too. You can train both areas with the half-kneeling overhead press. To do it, set up in a half-kneeling stance, right knee on the ground. Hold a dumbbell at your shoulder in your left hand. Tighten your abs and squeeze your shoulder blades. Then, without arching your back, drive the dumbbell overhead; lower back to your shoulder. Do 3 sets of 10-12 reps per side. 4. REVERSE LUNGE   Life very often happens from a staggered stance, one foot in front of the other. That’s something you can’t train with squats or deadlifts, so spend a bit of time in the offset position instead. As a bonus, the reverse lunge also lets you squeeze your glutes as you stand, and glute strength is something that protects your lower back. Start with 3 sets of 8-10 reps per side, and it doesn’t matter where you hold the dumbbell. Holding it at your sides will be easiest; holding it at your shoulders or overhead will add difficulty.   Download Workouts As PDF Ebenezer Samuel, C.S.C.S. Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes. His current training regimen includes weight training, HIIT conditioning, and yoga. Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.

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