🏋️‍♂️ this squat variation promises serious gains


Here’s what we have in store for you today:

  • 10 biceps curl variations to shake up your arm training

  • A new squat type for you to try

  • Mitchell Hooper talks about the pros and cons of deadlift accessories

Training Tips

The Spice of Life

Credit: BarBend

“The limits of my language mean the limits of my world.” That quote from philosopher Ludwig Wittgenstein applies just as well to natural philosophy as it does to blasting your biceps when arm day, mercifully, rolls back around into your gym rotation.

The 10 curl variations below will stretch the limits of your exercise vocabulary (not to mention the long head of your biceps) and allow you to have a more nuanced and illustrious peak-sculpting workout.

All curl variations do one basic thing: flex your elbow joint. The magic happens when that golf ball attached to the top of your arm starts to grow into a lacrosse ball and, finally, a softball until Big Poppa Pump himself looks on longingly with envy. Mix and match any of these curls to DIY your own workout, or follow along with the set and reps schemes interred within.

From Our Sponsor

Participate in Running Research with The RunDot Project

Dust off your running shoes — it’s time to get outside.

This annual research initiative includes 2 free months of run training for qualified participants and gives you an opportunity to reach your true athletic potential with optimized training protocols.

Exercise Guide

A Fresh Look at Your Legs

Credit: Jasminko Ibrakovic / Shutterstock

Sometimes simpler is better, and the simplest squat exercise in the world may be the exact thing that’s missing from your leg training. The dumbbell squat is as basic as it gets — which is to say, it basically takes everything out of you if you push it hard enough.

The recent profusion of power racks in all kinds of gyms has given rise to an increase in the barbell squat’s massive popularity. If you didn’t live through the dark days of every gym in town only having a single “curl rack,” you might never have felt the leg blast of grabbing some heavy dumbbells and sinking deep enough down into the hole until you wanted to explode. Get a new lease on squatting life with this classic leg builder.


BarBend v. Hooper

Credit: Mitchell Hooper / YouTube

According to Canadian Geographic, Canadian bull moose can grow up to 6’10” tall, weigh as much as 1,500 pounds, and have been known to charge pedestrians and vehicles alike. 

Similarly, Mitchell “the Moose” Hooper is 6’3”, has weighed as much as 320 pounds, deadlifts over 1,000 pounds, and has been known to win the World’s Strongest Man (WSM) competition. Frankly, we wouldn’t want to one-versus-one either of them. But that’s what we’re doing. 

On June 26, Hooper posted a video to his YouTube channel ranking popular deadlift accessory exercises on a tier list based on one of our training articles. Hooper wasn’t thrilled with some of our picks, so we emailed him to debate his points.

Hooper accepted our challenge — and here’s what the 2023 WSM winner had to say.

From Our Sponsor

Save up to 60% at NOBULL

NOBULL just added 1500+ new items to its sale so you can save up to 60% on a ton of shoes, shirts, shorts, and everything else.

Pick up a bargain and keep on taking life by the horns.

Everything Else

An Olympian Interview

Credit: USA Weightlifting