How to perform seven underrated gym exercises for gains

TL;DR

The video introduces seven less common exercises that are science-supported and worth adding to a routine. It starts with a dead hang to improve shoulder health and spinal decompression, then covers Zapman hammer curls, incline dumbbell Y raises, sideways facing rear delt fly, dragon flags, and two more movements. The host emphasizes training hard and consistently over the exact exercise choice.

Transcript

Most people do the same few exercises over and over again, and there's nothing wrong with that, but it can make your workouts feel stale. So, today, I'm going to share seven exercises that you've probably never heard of. They aren't gimmicky optimal tricks, either. These are time-t tested movements with scientific support that I personally do every... Read More

Key Insights

• Dead hangs improve shoulder health, forearm grip, core strength, spinal decompression, and can be tested as a max time to gauge progress.
• Zapman hammer curls overload the negative by changing grip during lowering, engaging brachialis and brachioradialis on the positive and biceps on the negative.
• Incline dumbbell Y raises modify tension through a 20 to 30 degree incline, targeting side delts and adding muscle fiber engagement between front and side heads.
• The side-facing rear delt fly on a pec deck machine provides a full rear delt stretch by changing body orientation, avoiding shortened range reps.
• Dragon flags hit the entire core with emphasis on lower abs while maintaining spine extension and stabilizing obliques and serratus for full integration.
• The exercises emphasize tempo and control, with guidance on range of motion, grip, and scapular plane to reduce joint stress and maximize muscle activation.
• The sequence moves from more common to obscure, encouraging experimentation and adaptation across resistance training routines.
• Consistency and progressive overload are presented as more important than chasing perfect exercise selection.
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• More from this channel: Jeff Nippard

Questions & Answers

Q: What is the purpose of starting with a dead hang in this routine?

The dead hang serves multiple purposes: it promotes shoulder joint decompression and improves the mobility of rotator cuff tendons, which can alleviate shoulder pain and improve posture from daily sitting. It also engages the forearm grip and core endurance, providing a practical benchmark for max hang time and a foundation for other pulling movements. Regular testing of max hang time creates measurable progress and reinforces consistency in training.

Q: How does the Zapman hammer curl differ from a standard curl in terms of loading?

The Zapman hammer curl differs by using a hammer grip on the positive portion of the lift and a supinated grip on the negative. This sequence leverages the brachialis and brachioradialis to assist the positive while forcing the biceps to take on more load during the negative. The biomechanical change increases time under tension on the negative, which is important for muscle growth, and changes the mechanical advantage throughout the rep.

Q: Why is the incline dumbbell Y raise beneficial for the side delts?

The incline dumbbell Y raise alters the tension profile by positioning the arms in a way that maintains tension through a greater range of motion. By leaning back on a 20 to 30 degree incline, you avoid the bottom of the range where delts receive little stimulation and you engage fibers between the front and side heads. This creates better shoulder shaping and more complete delt development while reducing joint stress for some lifters.

Q: What makes the sideways facing rear delt fly on the PC deck machine unique?

This variation provides a full rear delt stretch by allowing the arm to sweep across the body rather than staying in a shortened position. Turning sideways and sweeping across the body increases range of motion for the rear delts, encouraging better extension and activation of posterior shoulder muscles. If a pec deck isn’t available, cables or dumbbells can replicate the stretch by crossing the body and lifting with controlled tempo.

Q: What role do dragon flags play in core development according to the video?

Dragon flags recruit the entire core with strong emphasis on the lower abs because the legs are lifted to create a challenging hip to shoulder alignment while the spine remains extended. The movement also engages obliques and serratus to stabilize the torso and maintain posture, offering a demanding isometric and dynamic core stimulus that translates to overall abdominal strength and functional athletic performance.

Q: How should one perform the incline Y raise to maximize results and safety?

Perform the move with a light to moderate weight and a controlled tempo to keep tension on the targeted deltoid fibers. Maintain a slight scapular pack and avoid overreaching or arching the back. Focus on lifting the dumbbells up and out in a Y shape, stopping at side height and not letting the weights swing back past the torso. This preserves tension and reduces momentum, promoting better muscle activation.

Q: What is the overarching message about exercise choice in the video?

The host emphasizes that training hard and training consistently matters more than the exact exercise selection. While the seven moves are underrated, they are supported by biomechanics and scientific references. The main takeaway is to incorporate these movements into a regular program, progressively overload them, and maintain consistent effort over time to achieve meaningful gains.

Q: How does the video suggest handling progression if you can't perform a move with body weight yet?

If body weight is too challenging, the video suggests using assistance such as resistance bands or an assisted pull-up machine to complete the movements. This approach allows you to work through the required ranges of motion, build strength progressively, and eventually perform the exercise unassisted. The key is to maintain proper form and gradually increase difficulty as strength improves.

Summary & Key Takeaways

• The seven exercises range from accessible moves like dead hangs to more obscure ones such as sideways facing rear delt flys and dragon flags, each chosen for a specific benefit like shoulder health, deltoid development, or core strength.

• The explanation highlights biomechanics and tension profiles, such as negative loading in curls and muscle stretch in rear delt work, to maximize gains without gimmicks.

• Overall, the video blends practical technique with a science-informed rationale, encouraging weekly consistency and progressive challenge across all seven movements.