Dads Who Lift

Dads Who Lift Our Online Coaching Program helps busy Dads fight the fear of failure on their journey to bigger arms and a slimmer waist. A few rules of this group:

1.

This group is for busy Dads who are trying to look better in a T-shirt. They are trying to improve their lives through healthy fitness and nutritional habits and be role models for their children to follow. We all support each other as we strive to reach our fitness goals and start looking like a Dad Who Lifts! This page is from the Owner of Dads Who Lift, Coach Ryan Collins. DWL is a company that

provides Online Coaching Programs to Dads who want to look, move, and feel better. Programs and Services are only offered to guys who have at least 1 child, are wanting to add muscle mass, and/or have more than 5-10 lbs of fat to lose.
2. If you are not a father, then this group is not a good fit for you as topics discussed on this page will only relate to fathers.
3. No Spammers allowed. If you have a product or a service you wish to promote, please get it cleared with Coach or it will be removed from the page.
4. If you have a friend, neighbor, or someone else you know who is a father struggling with keeping up with their fitness regimen because their life is busy and overwhelming, please share this group with them. The purpose of this page is to help Dads get their time and energy back and to enjoy life with their growing family!
5. If you have a specific question you would like addressed, please title every post "ASK" so it is clear to anyone who sees your post that you need help with something in particular.
6. Do not bash other people on this page. We are here to support each other. It doesn’t matter how much you can squat or what your percentage of body fat is: what matter is that we all have the same goal of being healthy, strong fathers to our children.
7. Any outside links must first be approved of by Coach before it can be posted on this page. Not doing this will get your post deleted.
8. This page is for Dads looking for guidance with their fitness and nutritional goals. All topics discussed should be related on how to improve the mental, physical, and spiritual health of the busy father. Any topic that does not relate to this will be removed. For more information on getting started with your very own customized training program, check out www.dadswholift.com and come see how you can start your journey to get your shirts looser around the stomach and tighter around the arms!

07/28/2026

You want thicker biceps and forearms? Here’s one exercise that trains both. 💪

The Hybrid Reverse Zottman Curl combines two powerful arm-building techniques into one exercise.

⬆️ Curl the weight up with a hammer grip to target the brachialis and brachioradialis- two muscles that help make your arms look thicker.

🔄 At the top, rotate into a supinated grip.

⬇️ Then lower the weight slowly to overload your biceps during the eccentric- the part of the lift where your muscles can handle the greatest load.

One rep. Two growth opportunities.

Try adding these to the end of your pull day or upper body workout:

✅ 3-4 sets
✅ 8-12 reps
✅ Twice per week
✅ 3-4 second lowering phase

Save this post so you can try it on your next arm day.

And if you want to stop guessing yourself and have a Coach tell you directly how to build bigger, stronger arms while actually getting results, DM me “Hey Coach” and I’ll fill you in on the details. 💪

07/27/2026

When my client’s say “do you stay up all night thinking of new ways to torture us?”- this is one those moments where they are right.

I’m calling these split-stance assisted dips.

Think of your legs as a kickstand: they support some of your body weight, making each dip easier to control. That lets you get more quality reps for your chest and triceps while also stretching the hip flexor of the back leg.

If regular dips don’t feel great or you just want a high-rep finisher, give these a try.

💾 Save this one for your next upper-body workout.

07/21/2026

Steal my lower-body workout 🦵

It’s just 5 exercises with not many sets. But I make every working set count by training hard, controlling each rep, and pushing close to failure.

You don’t need endless volume to grow. You need enough hard, high-quality work to create a reason for your body to adapt.

💾 Save this for your next lower-body day.

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1915 Eastridge Road
Lutherville, MD
21093

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Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
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