The cable curl is the gym-machine version of biceps isolation — and like the cable lateral raise and cable triceps pressdown, it has one specific advantage over the dumbbell version that matters: constant tension throughout the rep. Dumbbells produce maximum tension when the forearm is parallel to the floor (mid-rep) and almost zero tension at … Read more
The cable triceps pressdown is the gym-machine version of triceps isolation — and for men over 50 specifically, it’s the most elbow-friendly triceps exercise in any standard gym. Unlike overhead triceps extensions (which stress the shoulder joint in the overhead position) or skull crushers (which load the elbow joint in a vulnerable position), the cable … Read more
The dumbbell skull crusher has an alarming name and a sensible purpose. It’s a bench-based triceps isolation exercise that lets you load the triceps heavier than any other isolation movement — and trains them in a position that’s surprisingly shoulder-friendly when done with proper form. The “skull crusher” name comes from the obvious risk of … Read more
The resistance band curl is the band-based companion to the dumbbell biceps curl — and for many men over 50, it’s actually the better choice. Bands deliver smooth, variable resistance that’s gentler on the elbow and wrist tendons than dumbbells. They’re cheap, portable, and scale by simply changing your foot position on the band. And … Read more
The reverse curl completes the three-grip arm training trilogy — and it’s the only exercise of the three that directly trains the wrist extensor muscles on the top of your forearm. Those muscles are commonly weak in men over 50, and that weakness is one of the biggest contributors to tennis elbow (lateral epicondylitis) — … Read more
The band triceps pressdown is the joint-friendly cousin of the overhead triceps extension. With the upper arms held at your sides (rather than overhead), the shoulder joint stays in a comfortable, neutral position throughout the entire exercise. For men over 50 with any shoulder history — impingement, rotator cuff irritation, frozen shoulder — this is … Read more
The overhead triceps extension is the most direct way to train the back of your arms. And here’s a fact most men over 50 don’t know: the triceps actually makes up about two-thirds of the upper arm, which means if your arms feel small or weak, the issue is more likely the triceps than the … Read more
The hammer curl is the more functional cousin of the standard biceps curl — and for many men over 50, the better choice. The neutral grip (palms facing in) shifts the work away from the biceps brachii and onto the brachialis (the muscle underneath the biceps) and the brachioradialis (the top of the forearm). It’s … Read more
The dumbbell biceps curl gets dismissed as “vanity exercise” more often than any other movement in the gym. That’s wrong for men over 50. The biceps is one of the muscles that loses strength fastest after 50 if not trained, and you use it every time you carry shopping, lift a suitcase, pick up a … Read more