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The Workout Music Friday Five-Pack, V30 — Drake, Audien, Lady Antebellum, and Tove Lo[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
[WOTM, 08/2015] Chisel Out Your Abs With The Oblique Obliterator Workout Gauntlet[C]hip, chip, chip away. When people think of gorgeous, tight, lickable abs, the six-pack muscles (aka the rectus abdominis) immediately jump into mind. They're glamorized by every Hollywood... -
Olivia Munn Is An Absolute BEAST In Combat Training Video For X-Men: Apocalypse [Video]A video posted by Olivia Munn (@oliviamunn) on Aug 1, 2015 at 11:15am PDT [Y]ou should be VERY, very scared of Olivia Munn. At least while she's training for her role as Psylocke—a... -
The Coke Effect: What Happens In Your Body After Chugging A Can Of Coke [Infographic][P]ssssssssh, how bad can an itty, bitty 140 calories really be? Not that it's mind-blowing whatsoever—we've been hating on soda hardcore for years—but if that 140 comes straight from a... -
The Workout Music Friday Five-Pack, V29 — Kaskade, Meek Mill, Major Lazer, & Martin Garrix[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
Upgrade Your Lettuce Game — Boost Your Nutrient Intake 3000% With This Two Second Salad HackImage: Epicurious [W]hat if we told you one mindless—and laughably easy—nutrition hack could boost your vitamin K, vitamin A, and vitamin C intake by over 3000%, and your potassium, calcium,... -
The Degree #GetMoving Challenge Week 4 — Push Yourself To Exhaustion With Crunch-Jump Rope Uber Supersets*This article originally appeared in Men's Health and was adapted for Lean It UP. [D]IPSET, DIPSET, DIPSET. We're halfway there. If you've been moving vigorously and maxing out over the... -
10 Naked World Class Athletes Dish On Body Image & Feeling Awesome In Your Own Skin [PHOTOS][O]ne size doesn't fit all. Want a little explosive inspiration to light up your week? Look no further than the lineup of world class athletes gracing the pages—completely au naturel—of... -
The Degree #GetMoving Challenge Week 2 — MAX OUT Your Body With Explosive Lunges, Push Ups, & Squats*This article originally appeared in Men's Health and was adapted for Lean It UP. [A]aaaaaaaaaaaand we're off. After a relatively simple week one—walk 12,500 steps/day—the Degree... -
[WOTM, 07/2015] SHRED UP Your Body Outdoors With The Bodyweight Hyperburner Workout Circuit[G]ET OUTSIDE. We adore the gym and love crushing weights just as much as anyone. It's basically a second home. But let's get serious for a second — it's July and it's GORGEOUS outside.... -
Washington Nationals' OF Bryce Harper Is Straight SHREDDED In ESPN's 2015 Body IssueImage: ESPN “You’re growing up and you go, ‘I want to be on the front of a Wheaties box, I want to be on the front of a Topps card, you want to be on the Body Issue” —... -
The Workout Music Friday Five-Pack, V28 — Flo Rida, Drake, Afrojack, & Dillon Francis[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the...
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The 30 Most Powerful Arm Exercises For Titanic, Toned Arms
Arms Exercise 11: Lying Dumbbell Triceps Extension
How To:
Primary Muscles: Triceps
- Lie on a bench and hold two dumbbells straight above your chest. Your palms should face inwards.
- Without shifting your upper arms forward or back, bend your elbows and slowly lower the dumbbells down towards the side of your head. Stop when your forearms are below parallel.
- Powerfully contract your triceps and raise the dumbbells back to start. Squeeze your triceps at the top for 1 second and repeat.
Video Demo — Lying Dumbbell Triceps Extensions
Arms Exercise 12: Chin Ups
How To:
Primary Muscles: Biceps, Back
- Hang from a pull up bar with an underhand grip (palms facing up) shoulder width apart.
- Contract your biceps and powerfully pull your chest up to the bar.
- Lower to full extension and repeat.
Arms Exercise 13: Bent Over Barbell Rows
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
Image: WorkoutLabs.com
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
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
Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Latest posts by Bryan DiSanto (see all)
- The Workout Music Friday Five-Pack, V30 — Drake, Audien, Lady Antebellum, and Tove Lo - August 14, 2015
- [WOTM, 08/2015] Chisel Out Your Abs With The Oblique Obliterator Workout Gauntlet - August 13, 2015
- Olivia Munn Is An Absolute BEAST In Combat Training Video For X-Men: Apocalypse [Video] - August 3, 2015
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Lean It UP is a web community that touches all ends of the fitness spectrum. We regularly publish workout plans, nutritional analysis, product reviews, supplement advice, recipes, and other related content that can help inform and educate on the most effective, practical ways to improve fitness levels, aesthetics, and overall health. We want to help YOU build your own perfect body -- hop on for the ride. 
