Stand with your feet about shoulder width apart holding the weights with your hands in a pronated (overhand) position. Squeeze your glutes, abs, and shoulder blades to create tension. Lift the weight ...

The Arm Curl and Reverse Lunge work your biceps, quadriceps, hamstrings and glutes. By lunging backward instead of forward with proper alignment, you're less likely to strain your knees or shins.

Hold dumbbells at your sides with your feet hip-width apart. Step back with your left foot, and bend both knees to lower until your right knee is bent at least 90°. At the same time curl the dumbbells ...

If your arm day consists of bicep curls on bicep curls, it might be time to switch things up and throw some bicep curl variations into the mix. Doing slightly different takes on the staple exercise ...

This weekend's workout comes from Ally at F45 Training. This reverse lunge with a bicep curl is unique in that you are stepping back first, holding your lunge and then curling your weights. Switch ...

The reverse Nordic curl might be the best exercise you're not doing—here's how to do them for strong quads and even stronger tendons. If you hear the name “Nordic” and your mind instantly conjures up ...