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Kneel while holding a rope attachment on a pulley at eye-level. With the sides of the rope held next to your head, push your hips forward, extending your hips and stretching your abs at the top of the movement before flexing at the waist, squeezing your abs as hard as possible at the bottom of the movement. Return to the starting position. – Eric Bach

As you press the barbell, the weight load actually gets lighter. Since you're getting stronger as you extend your arm (due to creating a shorter lever arm), it makes sense to add a band for accommodating resistance: the band creates a continually greater resistance challenge as you continually gain a mechanical advantage. If you're in a split-stance, then you'd anchor the band underneath your front leg. If you're in a parallel stance, you'd anchor the band underneath the same-side foot as the arm you're pressing with. Sure, in a parallel stance you can anchor the band underneath both feet, but doing this pulls the bar more towards the midline of the body, which can make it harder to control. – Nick Tumminello

The explosive pushover makes you generate maximum force, stabilize, and continue to generate power under fatigue. These are a great finisher for two or three sets to failure at the end of your workout. – Eric Bach

For this triceps exercise, tighten up and set your ego aside. Drop down to the tall kneeling position, and use a slightly longer rope. (If you don’t have access to a long rope, place two ropes on the same cable setup.) From the tall kneeling position, your torso angle will stay constant and your range of motion and tension at the bottom is increased to contract harder. Harder, more calculated contractions lead to gains. – Dr. John Rusin

This is a great biceps and biceps brachialis exercise. It provides plenty of work for the forearms, as well as smaller muscles around the hands and wrists. It finishes with the kettlebells in an extended lever-arm position, allowing you to place constant tension on the arms throughout the movement. You'll need to drop the weight by about half of what you'd typically use for hammer curls. But the combination of lighter loads and constant tension will leave your biceps screaming at the end of each set, producing muscular pumps and cellular swelling that's harder to get with other exercises. Because of the lighter loads, kettlebell hammer curls work well with moderate and higher rep ranges of 8-15 reps for 2-3 sets. Just remember to keep your wrists locked in neutral position throughout. – Dr. Joel Seedman

Dumbbell incline curls are a bodybuilding staple. The simultaneous stretch and overload they provide has been scientifically shown to maximize micro-trauma and muscle damage, causing significant levels of hypertrophy. Unfortunately, when doing this exercise with dumbbells, there's very little tension above the bottom half of the movement. The biceps relax at the top of the curl. Due to their unique loading mechanism created from the hanging weight, kettlebells provide adequate tension and stimulation not only in the bottom and mid-range positions, but also in the top contracted position. In fact, this incline kettlebell curl variation exploits all three major mechanisms of muscle growth:

• They emphasize the elongated eccentric and stretched position, which produces muscle damage and micro trauma that's critical for growth.

• Their semi-awkward nature and hanging position requires high levels of muscle activation, which produces significant amounts of mechanical tension and muscle fiber recruitment.

• Because of the constant tension throughout the movement with little relaxation of the biceps, this exercise creates an occlusion-effect to the surrounding musculature. As a result, there's an incredible amount of blood flow, muscular pump, intramuscular volumization, cellular swelling, and metabolic stress, all of which have been linked to muscle growth.

Do incline kettlebell curls at a 45-degree bench angle using a variety of loads and rep ranges including heavy weights (4-6 reps), moderate loads (8-10 reps), and lighter loads (12-15 reps). One to two sets in each rep range will lead to incredible gains in biceps size. – Dr. Joel Seedman

There comes a certain point when pull-ups and dips just won't get you the gains they used to. Once that happens adding more and more reps won't build strength or muscle. But these two training methods will. When this happens, the first thing to do is manipulate tempo. This method works with standard parallel bar dips or ring dips. – Tom Morrison