Chest press to lat roll over: 1.) Keep your butt on the floor and press the bar straight up. 2.) Roll the bar straight ahead as far as you can bracing your core. Roll back to the starting position ...

Most guys have a hard enough time just finding a few minutes in the day to work out, let alone making time for exercises, like the arm bar, that essentially just make you better at other exercises.

Ditch the dumbbells and barbell once in a while. Incorporating a mix of training tools into your arm workouts provides a unique stimulus to spur muscle growth and makes tough training more fun. Try it ...