Better Grip, Bigger Gains
In this workout, you’ll hold a barbell in one hand as if it were a dumbbell. Staying balanced causes your core musculature to contract forcefully, so you’ll also build a stronger center. For each exercise, do three sets of six repetitions with each arm. Rest for 60 seconds between sets and rest at least a day between workouts.
Grasp a barbell with your right hand at your side. Move your hips back and bend your knees until your thighs are parallel to the floor. Pause for a second. Then, without rounding your back, drive your feet into the floor and stand. Do a set, then repeat with your left hand.
Unilateral Shoulder Press
Stand holding a barbell in the center with your right hand next to your face and the bar perpendicular to your shoulders. Press the bar up until your arm is straight, then lower it to the starting position. Repeat with your left hand.
Single-Arm Barbell Row
Holding a barbell with your right hand, place your left knee and left hand on a bench. Keeping your back straight, balance the bar as you pull your elbow up past your torso. Hold for a second, then lower. Finish the set, then switch positions and repeat with your left hand.