3. Barbell high pulls High pulls combine a partial deadlift and upright row, but often (wrongly) get taught as an upright row. The move relies on power as you drive the barbell toward your face ...

Israetel recommends: Performing barbell rows with the back horizontal to the floor, or slightly lower. Between each rep, the barbell makes contact with the floor and the torso lifts slightly with each ...

Both the benefit to the forearms and the traps can translate into other, bigger lifts, like the rack pull and the barbell deadlift ... Go heavy, but keep it high rep to ensure proper hypertrophy.

Push-pull training consists of ... shrug your shoulders as high as possible, and then relax them back down. Bicep curls: Grasp a barbell or dumbbell with a shoulder-width underhand grip.