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The 40 Best Body Weight Exercises To Build Muscle & Blast Fat ANYWHERE [Exercise Lists][N]ow we're talking body. The world is your body-blasting battleground. Whether you're rendezvousing to a tropical island for a sultry, sun-soaked vacation, looking to squeeze in a quickie... -
The Elite Six — 6 Advanced Six-Pack Ab Exercises To Build An HD, Razor Sharp Core[U]p your ab game. We're gunning for cover model status. Elite, exceptional six-pack abs require a MASSIVE amount of work and dedication. It's a hardcore commitment. But if your diet is on... -
[Workout Plans] Limber Up For Battle With Our 5 Minute Foam Rolling Repertoire*The 5 Minute Foam Rolling Repertoire is part 2 in our series on foam rolling. Before jumping in, read through part 1, which provides a FULL-blown primer on all-things foam rolling. [I]t's... -
How To Foam Roll Your Way To Reduced Pain, Regenerated Muscles, And Improved Mobility [Infographic][W]elcome to a brave new world. Whether you're a world-class athlete, running aficionado, or lifting legionnaire, foam rolling is an absolute must-do for anyone that exercises regularly. If... -
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...
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The 30 Most Powerful Arm Exercises For Titanic, Toned Arms
Arms Exercise 21: Push Ups with Torso Rotation
How To:
Primary Muscles: Chest, Shoulders, Triceps
- Start in push up position with two light dumbbells (A).
- Complete a full push up (B) and on the way up powerfully rotate your torso and feet, raising your right arm upwards into a full extension (C). Your body should form a sideways “T” — keep your abs and obliques tight and hold a straight torso for 1s.
- Lower the weight, complete a push up, and repeat for the left arm.
Arms Exercise 22: Dumbbell Snatch
How To:
Primary Muscles: Shoulders, Triceps
- Place a dumbbell in between your feet and stand with your legs slightly wider than shoulder width. This is starting position.
- Tighten your core and maintain strong posture, explode upwards, and powerfully pull the weight up and overhead.
- Hold 1s at the top and return down to start. Immediately repeat.
Video Demo — Dumbbell Snatch
Arms Exercise 23: Kettlebell Swings
How To:
Primary Muscles: Shoulders
- Bend down and hold a kettlebell in between your legs. This is starting position.
- Powerfully explode through your legs and swing the kettlebell up to eye level.
- Slowly return to center and repeat.
Video Demo — Kettlebell Swings
Arms Exercise 24: Dumbbell Renegade Rows
How To:
Primary Muscles: Back, Biceps
- Assume push up position with two dumbbells (neutral grip).
- While keeping your core tight and back flat, powerfully row your right arm up until it’s slightly above your torso. Don’t rotate your body.
- Hold the contraction for 1s, return to the bottom, and repeat for the opposite arm.
Video Demo — Dumbbell Renegade Rows
Arms Exercise 25: Horizontal Cable Row
How To:
Primary Muscles: Back, Biceps
- Sit at a cable station with a narrow-grip attachment. Lean back slightly with bent knees.
- Maintain a flat back and tight core, contract your biceps, and pull the cable into your chest. Don’t swing or use momentum.
- Hold 1s, return to full extension, and repeat.
Video Demo — Horizontal Cable Row
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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 40 Best Body Weight Exercises To Build Muscle & Blast Fat ANYWHERE [Exercise Lists] - September 1, 2015
- The Elite Six — 6 Advanced Six-Pack Ab Exercises To Build An HD, Razor Sharp Core - August 31, 2015
- [Workout Plans] Limber Up For Battle With Our 5 Minute Foam Rolling Repertoire - August 26, 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. 
