In a groundbreaking announcement, the World Health Organization (WHO) has revealed its ambitious plan to eliminate malaria from the face of the earth by 2030. This monumental initiative marks a significant milestone in the global fight against one of humanity’s oldest and deadliest diseases.
The WHO’s Global Malaria Programme (GMP) has crafted a comprehensive operational strategy for the years 2024 to 2030, outlining strategic levers aimed at controlling and ultimately eradicating malaria. At the heart of this strategy are four key pillars: norms and standards, new tools and innovation, strategic information for impact, and leadership.
But what does this mean for the future of global health? It means a renewed commitment to saving lives and safeguarding communities from the devastating effects of malaria. It means harnessing the power of innovation and collaboration to develop new tools and strategies for prevention, diagnosis, and treatment. It means empowering communities with the knowledge and resources to combat malaria at every level.
The WHO’s plan doesn’t just stop at controlling malaria—it aims for nothing less than complete eradication. By leveraging lessons learned from past successes and failures, the GMP is poised to lead the charge towards a malaria-free world.
But the road ahead won’t be easy. Challenges such as drug resistance, insecticide resistance, and funding gaps remain formidable obstacles to overcome. However, with unwavering determination and global solidarity, the goal of malaria eradication is within reach.
Now is the time for action. Governments, organizations, and individuals must rally together to support the WHO’s bold vision and turn the tide against malaria once and for all. The opportunity to make history and save countless lives is within our grasp—let’s seize it together.
In today’s digital age, social media platforms like Facebook have become integral parts of our lives. From keeping up with friends to sharing life updates, it’s easy to fall into the trap of spending excessive time scrolling through endless feeds. But what if this addiction to Facebook is actually harming our real-life relationships?
Picture this: you’re out to dinner with your partner, but instead of engaging in meaningful conversation, you find yourself glued to your phone, mindlessly scrolling through Facebook. Sound familiar? If so, you’re not alone. Many of us are guilty of prioritizing our virtual lives over the connections that matter most.
But what are the consequences of this behavior? Research suggests that spending too much time on Facebook can lead to feelings of isolation and disconnect in our real-life relationships. Instead of cherishing moments with loved ones, we’re consumed by likes, comments, and shares.
Think about it: how many times have you missed out on quality time with family or friends because you were too busy checking your Facebook notifications? It’s a sobering reality that highlights the detrimental impact of social media addiction on our relationships.
But it’s not just about the time we waste scrolling through feeds. Facebook can also breed jealousy and insecurity, as we compare our lives to the curated highlight reels of others. This constant comparison can erode trust and intimacy in our relationships, leading to feelings of resentment and inadequacy.
So, what’s the solution? It’s time to take back control of our digital habits and prioritize real-life connections over virtual validation. Whether it’s setting boundaries for screen time or scheduling device-free quality time with loved ones, it’s essential to strike a balance between our online and offline worlds.
Remember, true happiness and fulfillment come from meaningful relationships and experiences, not from the number of likes on a Facebook post. It’s time to break free from the shackles of social media addiction and reclaim our lives – and our love – from the grips of Facebook.
Gold falls early Monday from near a record high above $2,400 an ounce as geopolitical tensions lessen and expectations grew that the Federal Reserve will delay the central bank’s planned interest rate cuts.
Gold came under pressure as Israel and Iran refrained from escalating their conflict following tit-for-tat air strikes last week. The prospect of high interest rates is also typically bearish for gold, making it a less attractive alternate investment to things like Treasurys and the dollar, which have been gaining.
Investors await the release of the Fed’s favorite inflation measure at the end of the week for further direction. The personal consumption expenditures price index comes out Friday with March data and is expected to confirm that inflation has remained stubbornly high.
Front-month gold futures gained 1.7% last week to settle at $2,413.80 an ounce on Comex after the most-active June contract advanced 0.7% Friday. Bullion is up 7.8% this month after rising 8.9% in March – the biggest monthly gain in more than three years – and dropping 0.6% in February. The metal rose 13% in 2023. The June contract is currently down $66.90 (-2.77%) an ounce to $2346.90 and the DG spot price is $2338.80.
Gold has also gotten a boost this year from “unrelenting Chinese demand” from retail shoppers, fund investors, futures traders and the central bank, Bloomberg reported.
But recent inflation reports topped investors’ forecasts, rather than declining toward the Fed’s 2% goal.
The PCE expected to have slightly accelerated to 2.6% on an annual basis amid rising energy costs. So-called core PCE, which excludes volatile food and energy prices, probably rose 0.3% from the prior month, similar to February’s gain.
The Fed closely watches both labor market conditions and inflation when determining monetary policy.
About 96.3% of the investors tracked by the CME FedWatch Tool are betting that the Fed will keep rates unchanged in May, while 3.7% expect a 25 basis point cut. The central bank has raised interest rates by 5.25 percentage points since March 2022 in an effort to cut inflation, but kept rates unchanged at 5.25% to 5.50% at its meeting last month. While 83% of investors expect the Fed to hold rates at current levels in June, and more than half anticipate rates holding steady in July. Most investors are now anticipating a rate cut in September.
In other economic news this week, U.S. GDP data, wholesale inventories and weekly initial jobless claims data are due out Thursday. Personal income and spending and University of Michigan consumer spending is due Friday.
Front-month silver futures, which rolled to July from May last week, increased 2.8% last week to settle at $29.13 an ounce on Comex after the July contract rallied 1.6% Friday. Silver is up 17% in April after gaining 8.9% in March and losing 1.2% in February. It ticked up 0.2% in 2023. The July contract is currently down $1.678 (-5.76%) an ounce to $27.45 and the DG spot price is $27.37.
Spot palladium decreased 3.7% last week to $1,030.00 an ounce after dropping 0.9% Friday. Palladium is up 0.2% this month after advancing 7.7% in March and falling 4.6% in February. Palladium plummeted 38% last year. Currently, the DG spot price is down $12.40 an ounce to $1019.00.
Spot platinum lost 5.4% last week to $938.60 an ounce after slipping 1.1% Friday. Platinum is up 2.7% in April after rising 3.3% in March and decreasing 4.9% in February. Platinum dropped 6.8% in 2023. The DG spot price is currently down $13.20 an ounce to $925.60.
Disclaimer: This editorial has been prepared by Dillon Gage Metals for information and thought-provoking purposes only and does not purport to predict or forecast actual results. This editorial opinion is not to be construed as investment advice or a recommendation regarding any particular security, commodity, or course of action. Opinions expressed herein cannot be attributable to Dillon Gage. Reasonable people may disagree about the events discussed or opinions expressed herein. In the event any of the assumptions used herein do not come to fruition, results are likely to vary substantially. It is not a solicitation or advice to make any exchange in commodities, securities, or other financial instruments. No part of this editorial may be reproduced in any manner, in whole or in part, without the prior written permission of Dillon Gage Metals. Dillon Gage Metals shall not have any liability for any damages of any kind whatsoever relating to this editorial. You should consult your advisers with respect to these areas. By posting this editorial, you acknowledge, understand, and accept this disclaimer.
Gold falls early Monday from near a record high above $2,400 an ounce as geopolitical tensions lessen and expectations grew that the Federal Reserve will delay the central bank’s planned interest rate cuts.
Gold came under pressure as Israel and Iran refrained from escalating their conflict following tit-for-tat air strikes last week. The prospect of high interest rates is also typically bearish for gold, making it a less attractive alternate investment to things like Treasurys and the dollar, which have been gaining.
Investors await the release of the Fed’s favorite inflation measure at the end of the week for further direction. The personal consumption expenditures price index comes out Friday with March data and is expected to confirm that inflation has remained stubbornly high.
Front-month gold futures gained 1.7% last week to settle at $2,413.80 an ounce on Comex after the most-active June contract advanced 0.7% Friday. Bullion is up 7.8% this month after rising 8.9% in March – the biggest monthly gain in more than three years – and dropping 0.6% in February. The metal rose 13% in 2023. The June contract is currently down $66.90 (-2.77%) an ounce to $2346.90 and the DG spot price is $2338.80.
Gold has also gotten a boost this year from “unrelenting Chinese demand” from retail shoppers, fund investors, futures traders and the central bank, Bloomberg reported.
But recent inflation reports topped investors’ forecasts, rather than declining toward the Fed’s 2% goal.
The PCE expected to have slightly accelerated to 2.6% on an annual basis amid rising energy costs. So-called core PCE, which excludes volatile food and energy prices, probably rose 0.3% from the prior month, similar to February’s gain.
The Fed closely watches both labor market conditions and inflation when determining monetary policy.
About 96.3% of the investors tracked by the CME FedWatch Tool are betting that the Fed will keep rates unchanged in May, while 3.7% expect a 25 basis point cut. The central bank has raised interest rates by 5.25 percentage points since March 2022 in an effort to cut inflation, but kept rates unchanged at 5.25% to 5.50% at its meeting last month. While 83% of investors expect the Fed to hold rates at current levels in June, and more than half anticipate rates holding steady in July. Most investors are now anticipating a rate cut in September.
In other economic news this week, U.S. GDP data, wholesale inventories and weekly initial jobless claims data are due out Thursday. Personal income and spending and University of Michigan consumer spending is due Friday.
Front-month silver futures, which rolled to July from May last week, increased 2.8% last week to settle at $29.13 an ounce on Comex after the July contract rallied 1.6% Friday. Silver is up 17% in April after gaining 8.9% in March and losing 1.2% in February. It ticked up 0.2% in 2023. The July contract is currently down $1.678 (-5.76%) an ounce to $27.45 and the DG spot price is $27.37.
Spot palladium decreased 3.7% last week to $1,030.00 an ounce after dropping 0.9% Friday. Palladium is up 0.2% this month after advancing 7.7% in March and falling 4.6% in February. Palladium plummeted 38% last year. Currently, the DG spot price is down $12.40 an ounce to $1019.00.
Spot platinum lost 5.4% last week to $938.60 an ounce after slipping 1.1% Friday. Platinum is up 2.7% in April after rising 3.3% in March and decreasing 4.9% in February. Platinum dropped 6.8% in 2023. The DG spot price is currently down $13.20 an ounce to $925.60.
Disclaimer: This editorial has been prepared by Dillon Gage Metals for information and thought-provoking purposes only and does not purport to predict or forecast actual results. This editorial opinion is not to be construed as investment advice or a recommendation regarding any particular security, commodity, or course of action. Opinions expressed herein cannot be attributable to Dillon Gage. Reasonable people may disagree about the events discussed or opinions expressed herein. In the event any of the assumptions used herein do not come to fruition, results are likely to vary substantially. It is not a solicitation or advice to make any exchange in commodities, securities, or other financial instruments. No part of this editorial may be reproduced in any manner, in whole or in part, without the prior written permission of Dillon Gage Metals. Dillon Gage Metals shall not have any liability for any damages of any kind whatsoever relating to this editorial. You should consult your advisers with respect to these areas. By posting this editorial, you acknowledge, understand, and accept this disclaimer.
UTC-7 and Indian Standard Time (IST) represent two distinct temporal frameworks that shape the rhythm of life for millions across the globe. Let’s delve into the differences and similarities between these two time zones, exploring how they influence daily life, culture, and societal norms.
1. Geographic Location:
UTC-7: This time zone predominantly covers regions in North America, including parts of the United States and Canada, such as the Mountain Time Zone.
Indian Standard Time (IST): IST is the time standard for India and Sri Lanka, as well as neighboring countries such as Bangladesh and Nepal.
2. Time Offset:
UTC-7: Being seven hours behind Coordinated Universal Time (UTC), UTC-7 operates during daylight saving time, advancing its clocks by one hour to maintain consistent daylight hours during summer months.
IST: UTC+5:30, IST is ahead of Coordinated Universal Time by 5 hours and 30 minutes throughout the year, with no adjustments for daylight saving time.
3. Cultural Significance:
UTC-7: Influences the daily routines, work schedules, and social activities of individuals residing in regions such as Arizona, which may or may not observe daylight saving time.
IST: Embedded deeply within the cultural fabric of India, IST structures societal norms, religious practices, and economic activities across the vast expanse of the Indian subcontinent.
4. Impact on Global Connectivity:
UTC-7: Acts as a crucial link in global communications, particularly in sectors such as finance, technology, and entertainment, connecting North American markets with Asia and beyond.
IST: Serves as a pivotal time reference for international businesses, facilitating collaboration and coordination between Indian companies and their counterparts across different time zones.
5. Time Zone Challenges:
UTC-7: Negotiates challenges related to coordinating meetings, scheduling international flights, and conducting cross-border transactions with regions operating in significantly different time zones.
IST: Faces similar challenges when engaging in global interactions, necessitating efficient time management strategies to bridge temporal disparities and ensure seamless communication.
6. Cultural Exchange and Collaboration:
UTC-7: Encourages cultural exchange and collaboration between North American and Asian communities, fostering connections through shared interests, initiatives, and digital platforms.
IST: Facilitates cultural diplomacy and economic partnerships between India and other nations, promoting cross-cultural understanding, trade agreements, and collaborative ventures on the global stage.
Conclusion:
Despite the geographical and temporal distance between UTC-7 and IST, these two time zones play integral roles in shaping the interconnected tapestry of our world. Whether bridging continents through commerce or fostering cultural exchange through shared experiences, the convergence of UTC-7 and IST highlights the universal nature of time as a unifying force in our diverse and interconnected world.
When it comes to building impressive biceps, nothing beats the effectiveness of barbell exercises. Barbell movements allow you to lift heavy weights, targeting the biceps from various angles for optimal muscle growth. Whether you’re a seasoned lifter or a beginner looking to sculpt stronger arms, incorporating these five best barbell bicep exercises into your routine can help you pack on mass and achieve those coveted gains.
1. Barbell Curl: The barbell curl is a classic bicep exercise that primarily targets the biceps brachii muscle. To perform this exercise, stand with your feet shoulder-width apart, grip a barbell with an underhand grip (palms facing upwards), and curl the barbell towards your shoulders while keeping your elbows stationary. Lower the weight back down under control to complete one repetition. Aim for 3-4 sets of 8-12 reps to stimulate muscle growth effectively.
2. Reverse Grip Barbell Curl: The reverse grip barbell curl shifts the focus onto the brachialis muscle, which lies underneath the biceps. This variation helps add thickness to your arms, contributing to a more aesthetic appearance. To execute the reverse grip curl, grab the barbell with an overhand grip (palms facing downwards), and curl the weight towards your shoulders while maintaining proper form. Perform 3-4 sets of 8-12 reps with moderate to heavy weights to maximize muscle stimulation.
3. Standing Barbell Preacher Curl: The standing barbell preacher curl isolates the biceps by eliminating any momentum or cheating movements, making it an excellent exercise for targeting the peak of the biceps. Set up a preacher bench or use a squat rack with an adjustable safety bar. Position yourself against the angled pad, grip the barbell with an underhand grip, and curl the weight upwards, focusing on squeezing the biceps at the top of the movement. Aim for 3-4 sets of 8-12 reps with controlled movements to feel the burn in your biceps.
4. Wide-Grip Barbell Curl: The wide-grip barbell curl emphasizes the outer portion of the biceps, helping to create width and thickness in your arms. Grab the barbell with a grip slightly wider than shoulder-width apart, and perform curls while keeping your elbows tucked in and your upper arms stationary. Focus on contracting the biceps throughout the movement to maximize muscle engagement. Incorporate 3-4 sets of 8-12 reps into your workout routine for well-rounded bicep development.
5. Zottman Curl: The Zottman curl is a versatile exercise that targets both the biceps and forearms, promoting balanced muscle growth and forearm strength. Begin by holding a barbell with an underhand grip (palms facing upwards), curl the weight towards your shoulders, then rotate your wrists at the top of the movement to switch to an overhand grip (palms facing downwards), and lower the weight back down. Perform 3-4 sets of 8-12 reps to challenge your biceps and forearms effectively.
Conclusion: Incorporating these five best barbell bicep exercises into your workout routine can significantly enhance your arm development and help you achieve your muscle-building goals. Remember to maintain proper form, focus on the mind-muscle connection, and progressively overload your muscles with heavier weights over time. With dedication and consistency, you’ll be on your way to packing on mass and sculpting impressive biceps that command attention.
Aside from chest day, is there any day better than arm day? Sure, it’s great to bench press, but little can compare to a nice arm pump. The bicep muscles are arguably the most important muscle group for aesthetics, as nothing beats pumped-up bicep muscles bulging out of your tee shirt. One of the best ways to gain size and strength in the biceps is with barbell exercises. Science has shown that free weights are more effective than machines for muscle growth, so barbells are essential, regardless of the muscle group or workout routine. In this article, we will teach you the five best biceps exercises using a barbell, which are all bicep curl variations.
In this section, we will explain the best biceps exercises to take your bicep workout to the next level and help those arm muscles grow to another level. For all of the exercises, you can use a regular barbell and add weight or a fixed-weight barbell.
1. Standing Barbell Curl
Just as the squat is the king of leg exercises and bench press is the king of chest exercises, the barbell biceps curl is the king of biceps exercises. The barbell bicep curl is a variation of the classic dumbbell curl, primarily targeting the biceps brachii. It also involves the brachialis, brachioradialis, and various forearm muscles. The forearm muscles include the flexor and extensor muscles to help stabilize the wrist and maintain a strong grip.
Instructions:
Stand tall with your feet shoulder-width apart.
Grab the barbell with an underhand (palms facing out) grip, hands slightly wider than shoulder-width apart. Keep your arms straightened so the barbell hangs near your thighs.
To help keep the body stable, keep your elbows close to your body, shoulder blades pulled back, and core engaged.
Exhale your breath and slowly curl the barbell upward towards your chest by flexing the elbow. Keep your entire body and upper arms steady, moving only your forearms.
Squeeze the biceps as much as possible at the top of the lift to feel the contraction. Be sure to maintain control of the weight without using your body for momentum, like by swaying the back.
Inhale while slowly lowering the barbell back down to the starting position. Focus on the stretch of this negative portion of the lift as well. Ensure you fully extend your arms to get the maximum range of motion.
Repeat for reps anywhere in the five to twelve range.
2. Barbell Preacher Curl
Another excellent barbell biceps exercise is the barbell preacher curl. The barbell preacher curl primarily targets the biceps brachii, with secondary work to the brachialis, brachioradialis, and forearm muscles. The exercise requires a preacher bench, or you can create one using an incline bench.
Instructions:
Adjust the preacher bench so your body fits, so your chest is pushed against the top of the pad, and your triceps are firmly placed on the angled pad.
While sitting (or kneeling), grab the barbell with an underhand or supinated grip and hands slightly wider than shoulder-width apart. Your arms should be fully extended.
Exhale and slowly curl the weight toward your forehead by flexing your elbows. Focus on squeezing the muscle at the top of the contraction. Keep your upper arms still, and only use your forearms during the lift.
Keep your shoulders pulled back, core tight, and elbows planted against the pad throughout the motion.
Inhale and slowly lower the weight as far as possible without locking out our elbows. Focus on feeling the negative portion while you lower the barbell.
Repeat for desired reps.
3. Barbell Drag Curl
The barbell drag curl is a lesser-known movement than the standard or preacher curl, but it is just as effective at building biceps muscle. The barbell drag curl is a variation of the straight barbell curl, where the barbell is dragged along the torso rather than being curled upward in a linear motion like a normal barbell curl. Even though it is a shorter range of motion, it removes momentum from other muscles like the shoulders to place more time under tension on the biceps. It also primarily targets the biceps brachii, with secondary work to the brachialis, brachioradialis, and forearm muscles.
Instructions:
Stand tall with your feet shoulder-width apart.
Grab the barbell with a supinated grip, with your hands against your upper thighs, slightly closer than a regular curl. Keep your arms straightened so the barbell hangs near your thighs.
You can also use an overhand grip, but underhand is the standard and more comfortable.
Keep your elbows close to your body, shoulders pulled back, and core engaged to help keep the body stable.
Exhale and slowly start the curl by flexing your elbows and dragging the barbell along your torso upwards toward your shoulders. The bar should be touching your body throughout.
Squeeze the biceps at the top of the curl to feel the contraction. The lift should be controlled, so avoid swinging the body or other movements to generate momentum.
Inhale and slowly lower the barbell to the starting position. During the negative portion, focus on keeping the tension in the biceps.
Repeat for desired reps.
4. Barbell Spider Curl:
Another great barbell biceps exercise is the barbell spider curl, a unique variation with a preacher-like movement. Like all the other curl variations, spider curls primarily work the biceps, with accessory work to the brachialis, brachioradialis, and forearm muscles. The angle of the body allows for a greater range of motion and creates shoulder flexion. Exercises like this with shoulder flexion put more emphasis on the short head of the biceps. The shoulder flexion puts the long head in a disadvantageous position, so the short head takes the bulk of the lift.
Instructions:
Set up an incline bench to either 30 or 45 degrees.
Stand so that you are facing the inclined bench, with one foot on each side of the seat on the bench. Lean forward so that your chest is against the inclined padded bench.
Have someone hand you the barbell, or take your set-up position holding the barbell with an underhand grip, hands slightly outside your shoulders. Your arms should be fully extended straight down so that the barbell is below your shoulders, but keep a slight bend in the elbows to avoid locking them out.
Keep your chest against the bench pad at all times and your feet flat on the floor. Exhale and slowly curl the bar upwards towards your shoulders by flexing the elbow. Make sure you keep your elbows and triceps against the pad throughout.
Squeeze the biceps at the top of the curl to get the maximum muscle contraction.
Inhale and slowly lower the barbell back down to the starting position, but avoid locking out your elbows. Focus on the biceps time under tension as you slowly lower the bar.
Repeat for reps.
5. Reverse Barbell Curl:
The reverse barbell curl is a bicep curl variation where you use a reverse grip so that your palms are facing the ground while performing barbell curls. The barbell reverse curl primarily targets the brachioradialis, which is technically not part of the biceps muscles but is important for building biceps strength. It also works the biceps, the brachialis, and other forearm muscles secondarily. This exercise should be done towards the end of the biceps workout, after the straight barbell curl and other bicep exercises, since it primarily focuses on the forearms. If your forearms and brachioradialis are pre-exhausted, your biceps training will suffer because they will give out, even though you have the biceps strength.
Instructions:
Stand tall with your feet shoulder-width apart.
Grab the barbell with an underhand grip, with your hands in line with your feet and shoulders. Keep your arms straightened so the barbell hangs near your thighs.
Keep your elbows tight next to your body, shoulder back, and core engaged.
Exhale and curl the barbell upward towards your shoulders by flexing the elbow. Focus on squeezing the brachioradialis to lift the weight.
Just like a normal biceps curl, maintain control of the weight without using your body.
Inhale and slowly lower the barbell back down to the starting position. Fully extend your elbows without locking them.
Repeat for reps.
Other Biceps Exercises
The five barbell bicep exercises above should be the staple of all biceps workouts, but it’s important to use isolation exercises to maximize biceps muscle growth.
Some great bicep isolation exercises include:
Isolation bicep exercises should be performed at the end of the workout as a way to target a specific head of the biceps, upper arms, or forearms, especially if you are doing a complete arm workout (rather than just biceps). These types of bicep exercises should be done at a higher repetition range, ideally in the ten to fifteen range, using a moderate weight that can be completed in a controlled manner with a full range of motion.
Anatomy of the Biceps
The biceps brachii is one of the two main muscles of the upper arm along with the triceps. The origin of the word is derived from the Latin words “bi” and “ceps,” which means “two heads.” This is because there are two biceps heads, the long head and the short head.
Long head– The long head of the biceps starts from the supraglenoid tubercle of the scapula (shoulder blade), which is just above the shoulder joint. The long head is the top portion of the biceps that someone might touch as you flex or the peak of the muscle.
Short head– The short head of the biceps starts from the coracoid process of the shoulder blade, which is on the front of the scapula close to the shoulder joint. The short head is the portion you see below the long head, which runs in towards the armpit.
The two heads combine to form the biceps brachii, connecting the upper arm to the radius bone on the forearm.
Functions:
Elbow flexion: The main purpose of the biceps is literally flexing…of the elbow joint. The bicep’s primary function is flexion of the elbow joint to allow the hands to move closer to the shoulders.
Forearm rotation: The biceps also assist in the rotation of the palm upward or forward, which is called forearm supination.
Stabilizer: The last primary purpose of the biceps is to stabilize the shoulder joint. This mainly applies to the long head of the biceps because it starts at the scapula. Stabilization is especially important for overhead movements or lifting heavy items.
Accessory Muscles
Every exercise that targets the biceps also involves the brachialis and brachioradialis because these muscles work in unison with the biceps during elbow flexion. Although they aren’t technically part of the same muscle group, they are closely related.
Brachialis: The brachialis, a muscle under the biceps, is the strongest elbow flexor. It starts at the bottom of the humerus (upper arm bone) and connects to the ulna bone of the forearm.
Brachioradialis: The brachioradialis is the long muscle on the lateral (outer) side of the forearms that helps flex the elbow, especially from a semi-pronated or neutral grip. You can see this muscle flexed during any curling exercise.
Forearm muscles are divided into two categories:
Anterior forearm flexors
Posterior forearm extensors
Forearm flexors are on the palm side (anterior) of the arm and help to flex the wrist and fingers, as well as forearm pronation. The forearm extensors are on the back of the forearm (posterior) and help to extend the wrist and fingers, as well as forearm supination. All of these forearm muscles play a key role in maintaining grip strength and stabilizing the wrists during the barbell curl and other curl variations.
Programming Tips
Barbell exercises first: Research has shown that training large muscle groups with compound movements is more effective first, then progressing to smaller muscles.¹ An example is training the forearms last after your biceps workout. This is also why you should do barbell exercises first, then progress to machines or isolation movements, like the dumbbell curl. You want your muscles to be fresh for the most important exercises.
Form > Weight: While true for any muscle group, it’s especially important when training biceps to focus on form rather than heavy weights. You will make significantly better progress if you use lighter weights with a full range of motion in a controlled manner rather than using heavier weights with bad form. The biceps are small muscles; they don’t need extreme resistance to grow.
Hand position: Hand positioning is crucial when training any muscle group, especially for a bicep exercise. Studies have shown significantly more muscular activity of the brachioradialis during elbow flexion with an overhand (pronated) grip compared to a neutral or underhand (supinated) grip.² Any bicep curl with an overhand (pronated) grip primarily works the short head, while underhand targets the long head of the biceps. Exercises like the hammer curl that utilize a neutral grip (palms facing each other) primarily hit the brachialis.
Outro
Biceps training is essential for building arm muscles and overall upper-body development. Depending on your routine split, you likely do the bicep workout as part of an arm workout or upper body day. Regardless of when you train, your bicep workout should be centered around the barbell curl and other barbell workouts. Some of the most effective biceps exercises include the barbell curl, preacher curl, drag curl, spider curl, and reverse barbell curl.
If you want bigger biceps, add these exercises to your biceps workout and perform the compound barbell lifts first, then isolation exercises at the end to sculpt lacking areas of the upper arms. Focus on having perfect form with a full range of motion where you can squeeze the contraction as much as possible rather than ego lifting with bad form. Lastly, pay attention to your hand positions and change them occasionally to build a complete bicep muscle.
Conclusion: Incorporating these five best barbell bicep exercises into your workout routine can significantly enhance your arm development and help you achieve your muscle-building goals. Remember to maintain proper form, focus on the mind-muscle connection, and progressively overload your muscles with heavier weights over time. With dedication and consistency, you’ll be on your way to packing on mass and sculpting impressive biceps that command attention.
Top References
Sheikholeslami-Vatani, Dariush, et al. “Comparison of the Effects of Resistance Exercise Orders on Number of Repetitions, Serum IGF-1, Testosterone and Cortisol Levels in Normal-Weight and Obese Men.” Asian Journal of Sports Medicine, vol. 7, no. 1, 1 Mar. 2016, https://doi.org/10.5812/asjsm.30503.
The posterior, or rear, delts don’t seem to get much love among gymgoers. They’re often trained as an afterthought, with a few sets of rear delt raises thrown in at the end of a grueling shoulder pressing and side raise session to hit the more showy front and side delts.
Yet, you will never get a truly impressive upper body unless you give the rear delts the attention they deserve. This muscle completes the rounded cap of your delts and ties into your traps and lats. Guys who ignore it look much narrower and thinner than the ones who do it justice.
But to grow impressive rear delts, you must do the right exercises the right way. In this article, I’ll lay out the three best exercises (spoiler: Rear delt cable fly, lying supine cable crossover, and bent over one arm cable rear delt raise) for the rear delts, explaining the physics of why they’re all you need and putting them together into a workout that works.
The best rear delt exercise will have you holding resistance in each hand with your hands together in front of your scapula. You then move your arms down and back in an upside-down ‘V’ motion, ending with your hands out to the sides of your waist.
You will need a double pulley machine to perform the rear delt cable fly. If you only have access to a single pulley machine, you can do the exercise on it one side at a time.
Step-by-Step
Set the pulleys on a double pulley cable machine to their highest setting. Remove the handles from the ends of the cables.
Stand facing the machine about three feet in front of it and grab the ends of the cable crossover so your right hand is holding the left cable and vice versa.
In the starting position, your hands should be crossed over at the level of your sternum.
Extend your arms down and slightly back in an upside-down ‘V’ motion until fully extended to the sides of your waist.
Contract your rear delts in this position.
Return to the start position under control. Do not bring your hands higher than your sternum.
It should be noted that the rear deltoids are a relatively small muscle. As a result, it doesn’t need a lot of weight to be maximally stimulated. I recommend using just a single plate on the pin weight stack for your first set and adjusting from there. I use fractional plates that can be added to the weight stack to get the right weight for the number of reps I’m doing.
The Second Best Rear Delt Exercise: Lying Supine Cable Crossover
The lying supine cable crossover is similar to the previous exercise, except it involves lying on a bench placed in the middle of the cable crossover machine. This makes for a stricter exercise, as you cannot use back-swing to introduce momentum to the movement. It also reduces strain on the lower back. This might be a tough exercise to pull off in a crowded gym, so I’ve also provided some alternate exercises further down in the article.
Step-by-Step
Place a flat bench in the center of the cable crossover machine. Set the pulleys at your shoulder level when standing.
Grab the opposite cable handles and lie on the bench.
In the starting position, your arms should be extended directly above your chest with your hands together.
Bring your arms down and out without bending your elbows.
In the bottom position, your hands should be in line with your ribcage.
Return to the start position under control.
The Third Best Rear Delt Exercise: Bent Over One Arm Cable Rear Delt Raise
The bent-over-one-arm cable rear delt raise allows you to focus on each side of the rear delts. Even though the action is opposite to the previous two exercises, with the arm coming up diagonally, it still follows the ideal angle of resistance because the cable pulley is set low.
Step-by-Step
Set the pulley on a cable pulley machine to its lowest position.
Stand side-on to the machine, about a foot away from it.
Bend over so your torso is parallel to the floor.
Grab the cable with your outside arm.
In the start position, your outside arm should be reaching across so that it is just in front of your opposite shin.
Pivot from the shoulder joint to extend your arm back and slightly outward in a diagonal action.
Lower under control and repeat.
Rear Delt Anatomy
The rear delt muscle originates on the upper ridge of the scapula and inserts at the top of the upper arm (humerus), right behind the insertion of the lateral delts. The muscle’s main job is to pull the upper arm back and down. It also assists in the external rotation of the upper arm.
The rear delt muscle fibers run diagonally from the origin to the insertion point. The ideal exercise for this muscle will simulate this muscle fiber direction. That direction causes the upper arm to move down and back when you are in a standing position. In the top position, your hands would be together at sternum level; in the bottom position, they would be extended to your sides at waist level. The arm movement would be down and slightly back.
That is not what you see with most conventional rear delt exercises. Instead, they emphasize having the arms either coming up from a low position, as in the rear delt raise, or perpendicular to the body, as on the rear delt machine. Those movements do not allow you to perform the natural action of the rear delts through its full range of motion, which is to extend the upper arms down and back in a diagonal sweeping motion.
Why The Cable Pulley is Best for Rear Delts
We have established that the best exercises to target the rear delts will involve a direction of resistance that aligns with the direction of movement of the muscle in its natural function. It should also align with the direction of the muscle fibers. In each case, that direction is diagonally down.
When you use a free weight, such as a dumbbell or a barbell, the direction of resistance is only ever straight down, in accordance with gravity. So, there is no way you can effectively work your rear delts with free weights.
When you use a cable pulley machine, however, you are able to set the direction of cable resistance. By setting the pulleys at their highest position and then grabbing the opposite cable ends so that your left hand is grabbing the right cable and your right hand is holding the left cable, you are able to create resistance through the ideal downward diagonal range of motion.
We love the cable machine for rear delts so much that we dedicated an entire article to the Best Cable Rear Delt Exercises.
Rear Deltoid Workout
I recommend working your posterior deltoids along with your front and side delts. Each of these three segments of your deltoid is a relatively small muscle, so they do not require a huge volume of work. I have found that around six sets for each head is ideal, giving you a total of 18 sets for your shoulders.
As we have identified, the rear delt cable fly is the single best exercise to work your rear delts. As a result, this exercise should be done for all six sets.
The rear delts respond best to higher reps. I have been using the following rep scheme with my bodybuilding personal training clients for decades with great results:
Each time you decrease the reps, you should slightly increase the resistance. Make use of fractional plates if your gym has them.
The other two cable exercises are not as good as the rear delt cable fly because they do not allow for as natural a range of motion. However, they are useful if you want to inject some variety into your workout. I recommend throwing one or the other in every fourth workout.
What if you Don’t Have a Cable Machine?
So far, I’ve laid out the three best rear delt exercises in terms of muscle hypertrophy and strength development. But what if you don’t have access to a cable pulley machine? Maybe you’re working out in your home gym and need to do dumbbell rear delt exercises. Or it could be that your gym doesn’t have a double pulley machine. Perhaps it’s got one, but the time you visit the gym, it’s almost impossible to find it available.
The following exercises are not as good as the three cable moves in the last section. However, they will still work your rear delts, just not as effectively. They make good alternatives for people who do not have access to a cable pulley machine.
Reverse Pec Deck Machine
The reverse pec deck machine moves your arms perpendicularly to your torso, which, as we have seen, is not the ideal direction of movement to hit the rear delts. However, it does activate the rear deltoid through the top half of its range of motion. Also, the fact that you are seated takes all the pressure off your lower back.
Step-by-Step
Set the seat height so that your arms are moving horizontally.
Sit on the reverse pec dec machine facing into it, and grab the handles.
Push back with your delts to move handles together and contract your shoulder blades.
Slowly return and repeat.
Incline Rear Delt Raises
The incline rear delt raise starts low and ends high and, because it uses dumbbells, has a direction of straight down resistance. This means you’re fighting gravity as well as the weight.
Step-by-Step
Set an incline bench to a 45-degree angle.
Grab a pair of dumbbells and lie face down on the bench so your arms are hanging over the edge with your palms facing each other. Plant your feet firmly on the floor and press your lower back into the spine.
With your elbows slightly bent, pivot from the shoulder joint to bring your arms back and out.
Pause for a moment in the top position as you squeeze the posterior deltoid head.
Lower under control and repeat.
Bent Over Rear Delt Raise
The bent-over rear delt raise is similar to the previous exercise, with the difference that it doesn’t provide the same level of protection for your lower back. Nor does it ensure that you can’t use momentum to lift the weight.
However, the bent-over rear delt raise is probably the most convenient posterior deltoid exercise. All you have to do is grab a pair of dumbbells and start repping out.
Step-by-Step
Grab a pair of dumbbells and stand with your feet shoulder-width apart.
Bend at the hips so your torso is parallel to the floor.
Hang your arms in front of you with your palms facing each other. Your elbows should be slightly bent but locked in position.
Pivot from the shoulder joint to bring your arms back and out (rather than directly up to shoulder level).
Lower under control and repeat.
Lying One-Arm Delt Raise
The lying one-arm delt raise does a good job of isolating each side of the rear deltoid muscle. This is also a strict movement that prevents momentum.
Step-by-Step
Lie on a bench on your side with your legs stacked upon each other and a dumbbell-free weight in your top hand. The other hand should be supporting your head or body if you’re positioned at the top of the bench.
Start with the dumbbell extended parallel to your shoulder.
Without bending at the elbow, raise the dumbbell until it points to the ceiling. Bring the weight up in a diagonal movement rather than straight up.
Slowly lower & repeat.
Benefits of Rear Delt Work
We’ve talked about how important it is for upper-body muscular development to work your rear deltoid muscle. But there’s more to it than that. Here are four ways that strengthening your posterior delts will improve your health:
1. Improved Posture
The stronger your rear delts are, the better able they are to pull your shoulders back and down. This helps to overcome the hunched shoulder look that is so common today as a result of our screen obsession.
2. Greater Shoulder Stability
Shoulder stability is crucial when you’re performing compound exercises like the clean and press. The stronger your rear delts are, the more solid your shoulder’s base will be. That will make you far less likely to suffer injury when performing those heavy overhead exercises.
3. Balanced Muscle Development
The overemphasis on training the front and side delts and neglecting the muscle’s rear head will result in muscle imbalances. The disproportionate strength and size between the heads that result make a person more susceptible to problems resulting from shoulder instability.
4. Enhanced Functional Movement
Virtually every functional movement of the upper body involves your shoulders. Having strong rear delts that are evenly developed in relation to the front and side heads will allow you to perform those functional movements with greater ease. Whether you’re carrying groceries, hauling a suitcase, or using a wheelbarrow, you’ll have greater shoulder strength and endurance to help you perform longer with less discomfort.
Looking for some shoulder inspiration? Discover how Arnold Schwarzenegger built his Olympia-winning shouldershere.
Rear Deltoid Training FAQ
Why should I train the rear delts separately?
The deltoids are a unique muscle group because each of the three heads has different muscle origin and insertion points. As a result, each head is able to move independently. That means that you need to do separate rear, lateral and front delt exercises to move each head through its full range of motion.
The range of movement of the front and side delts is different from the rear delts. So, when you are working your front and side delts, your rear delts are getting a free ride. This part of the deltoid will be underdeveloped unless you perform dedicated exercises for the rear delts.
How often should I train my rear delts?
You should train your rear delts, along with the front and side deltoids, once or twice per week. Ensure that you allow at least 48 hours between workouts to ensure the muscle recovers fully from the previous workout.
If you are working your shoulders along with another upper body muscle, hit the other muscle first. If you work your delts first, you’ll exhaust them, providing a weak link when training the second body part.
Should I go heavy when training my rear delts?
No, you should not use a weight that is too heavy when training the rear delts. This relatively small muscle head responds best to a lighter resistance with higher reps. You will probably compromise your form if you try to go too heavy.
You should use a weight on your rear deltoid exercises that allow you to train in the 15-30 rep range. I recommend using fractional weight plates on your cable weight stack if your gym has them available.
Can I train my rear delts with bodyweight exercises?
Bodyweight exercises are not enough to specifically target the rear deltoid muscles. However, there are a number of bodyweight moves that effectively work the entire deltoid muscle. These include handstand push-ups, shoulder tap push-ups, and inverted rows. I recommend investing in a set of resistance bands if you don’t have any equipment. This will allow you to replicate the rear delt cable fly exercise.
How can I prevent shoulder injuries when training my rear deltoids?
To prevent shoulder injuries when performing rear delt exercises, it is vital that you prioritize proper form. Do not swing or use momentum when doing rear delt exercises. Make sure that you are using a weight that allows you to do the movement without compromising your technique.
Wrap Up
The rear deltoid is a muscle head that often gets overlooked. As a result, a lot of people are walking around with only partially developed shoulders. By including dedicated rear delt exercises in your routine, you’ll be able to produce fully capped delts with the mass and detail that marks a superior physique.
The three best rear delt exercises are all done on a cable machine, with the best of all being the rear delt cable fly. This should be your preferred posterior deltoid exercise if you have access to a double cable pulley machine. If not, choose one of the alternative exercises I’ve outlined in this article.
Train your rear delts, along with your front and side delts, once or twice per week. I recommend performing six sets, with a descending pyramid rep scheme from 30 down to 15 reps. Avoid going too heavy and keep your form strict for the best results.
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