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Here’s what’s in store for you today:

• 4 new arm exercises you’ve never tried

• Can you row your way to more muscle?

• The top HIIT workouts for your goals

Exercise Selection

Join the Arms Race

One of the greatest paradoxes in gym culture is this: People love to train arms, but they never seem to train arms differently.

The arm exercises we’ve compiled below are seen about as rarely as a Sasquatch on a Bigfoot hunters show on cable. That said, they might be just the kind of paranormal activity needed to make cryptozoologists turn their heads when you walk by them in a tank top.

Ben Pollack, a world record-setting raw powerlifter with a PhD, recommends some slightly out-there ideas to help with arm development. In addition to some rarely seen gems, he has a small tweak to turn one of the most belittled arm exercises into a muscle-amassing savior. 

If you can’t even begin to imagine a one-arm Tate press taking over for your steady diet of pushdowns, you need to open your mind and repeat to yourself, “I want to believe.”

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Exercise Science

Must ERG Raiders Attack Muscle?

Rowing machines have long been established as one of the most intense pieces of cardio equipment on the market. They let you dial in a sweat-inducing workout that swells your legs, pumps your back, and gets your heart racing in a surprisingly short amount of time.

Since you get such a massive full-body training effect, does it then stand to reason that the rower is all you need to build muscle and get ripped like the models in all the ads?

As you might suspect, the answer is “not really, but kinda.” If you are new to training, then the rower may be a great starting place to develop muscle. Even if you are a hardened iron convict, having been sentenced to a lifetime of muscular development, rowers can have some unique benefits as an adjunct to your traditional weight-pumping incarceration. 

See how the rower can help change your physique no matter where you stand in relation to the scales of justice.

Workouts

HIIT, as easy as 1, 2, 3

High-intensity interval training (HIIT for the hip crowd) is a popular workout model for many reasons. Scientifically proven to (probably) burn more fat than slow cardio, HIIT workouts can let you build muscle and incinerate calories while taking up less time than watching an episode of Mama's Family.

The five HIIT workouts below provide you with pretty much everything you need to get started with this system of short, brutal workouts. While HIIT sessions pretty much drain every resource the body has, you can still play around with exercise selection, rest times, and total volume to dial in an approach that more explicitly targets your individual goals. So whether you want to shed weight or amass some bulk, we’ve got you covered.

Not including any HIIT work in your training plan is a mistake you can’t afford to make, so get reading, then get sweating.

Everything Else

Lateral Move

• According to hypertrophy coach Joe Bennett, bodybuilders who don’t prioritize their shoulder training by starting with some kind of lateral raise variant are leaving serious gainz on the table.

• Changing up your normal two-handed lat pulldown workout into a unilateral movement can help you create a greater stretch, find new angles to attack the mid-back, and help find that sometimes elusive lat “feeling” everyone online is telling you to look for.

• What’s the best pre-workout for all of your CrossFit needs? We found 11 that should be on your radar.