The BJ Gaddour Podcast | Men's Health Fitness Workout Nutrition Lifestyle Business · BJ Gaddour

Ep. 286: Best Exercise By Body Part

·1 hr 3 min·4 clips

For biceps, BJ Gaddour chooses a close-grip supinated chin-up and a curl as the two essentials.

BJ Gador opens with a quick intro and a reminder that members can jump into the chat. He frames the episode around the best exercise or exercises by body part. The list covers biceps, triceps, calves, shoulders, back, chest, quads, hammies, glutes, and abs. Home training sits at the center of the discussion. Gym access and higher end home gym options show up as useful extras, not requirements. The delivery is loose and conversational, which fits the subject just fine. Once the biceps section starts, the episode gets more direct. Supinated close-grip chin-ups get the strongest endorsement. He likes them because they let the biceps do most of the work while keeping the back from taking over too much. He also notes that they are more demanding than a basic dumbbell curl. That extra demand is part of the appeal. When time is short, one movement that can be loaded in several ways matters more. He talks through adding weight, slowing the eccentric, pausing at the top, and pulsing through the middle range. He also suggests pairing heavier sets with lighter bodyweight or assisted back-off work to build both strength and a pump. Dumbbell twisting curls stay in the mix as a favorite single-joint option. Grip changes matter. He walks through how hand position shifts emphasis across the biceps, brachialis, and forearms. Bands and cables come up as other ways to keep the movement honest. The point is steady progression, not novelty for its own sake. The episode keeps circling back to the listener’s real constraints. Limited equipment is fine. Limited time is fine. A good exercise is one that can be overloaded cleanly and revisited often. The closing section shifts back to the channel’s broader membership push. He points listeners toward early access content, the member tiers, the farmer’s walk guide, the stick mobility work for abs and low back pain, the band pull apart video, and the hangs challenge. The whole thing lands as a practical, coach to listener training debrief.

As heard by us

A practical body-part guide focused on home-friendly training and steady overload.

BJ Gador spends the episode laying out the best exercises by body part, starting with movements that work at home and then moving up to gym or higher-end home-gym options.

Read the full review in PlayNext →

Why you'd press play

Need a no-fuss map from body part to the best lift?

Read the full recommendation in PlayNext →

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