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5 Omega-3 & Mineral Rich Seafoods To Stuff Into Your Fitness DietImage: Shutterstock [F]or most of us who are starting a fitness routine, we know which exercises to start with but diet can be a little bit more confusing. We tend to forget to eat right even... -
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” —...
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The 30 Most Powerful Arm Exercises For Titanic, Toned Arms
Arms Exercise 16: Isometric Dumbbell Curls
How To:
Primary Muscles: Biceps
- Hold two dumbbells with an underhand grip and curl your left arm halfway up to 90°. This is starting position.
- While holding your left arm in place, perform a full set of curls with your right arm, squeezing the contraction for 1s. Return to full extension and complete the set without dropping your left arm.
- Repeat for the opposite side.
Video Demo — Isometric Dumbbell Curls
Arms Exercise 17: Prone Bench Curls (Spider Curls)
How To:
Primary Muscles: Biceps
- Lie on a 45° bench holding dumbbells with an underhand grip.
- Without shifting your upper arms forward/back, powerfully contract your biceps and curl upwards. Hold the contraction for 1s and return to full extension. Repeat
Video Demo — Prone Bench Curls
Arms Exercise 18: Front & Lateral Raises
Primary Muscles: Shoulders (Front/Medial Deltoids)
How to — Front Raises:
- Hold two dumbbells at your side with an overhand grip. Keep your arm straight and powerfully raise your right arm straight up to shoulder height.
- Hold for .5s, lower to start, and perform with your left arm. Repeat.
How to — Lateral Raises:
- Hold two dumbbells at your side with a neutral grip. Keep your arm straight and powerfully raise your right arm sideways until it reaches shoulder height.
- Hold for .5s, lower to start, and perform with your left arm. Repeat.
Arms Exercise 19: Standing Dumbbell Push Press
How To:
Primary Muscles: Shoulders, Triceps
- Stand holding two dumbbells with a neutral grip. Curl the dumbbells up to chest height — this is starting position.
- Bend your knees, dip down slightly, and powerfully press the weights overhead. Hold the weights up for 1s and return down to start. Repeat.
Video Demo — Standing Dumbbell Push Press
Arms Exercise 20: Bench Reverse Flies
How To:
Primary Muscles: Shoulders (Rear Deltoids)
- Set a bench to 60° and lie face down.
- Keep your chest in contact with the bench, contract your shoulders, bend your arms slightly, and powerfully raise the dumbbells laterally. You should form a T at the top.
- Squeeze your shoulder blades for .5s and return to full extension. Repeat.
Video Demo — Bench Reverse Flies
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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. 
