Exercise Database

Preacher curl with an EZ bar over a fixed pad. Removes momentum and isolates the lower biceps.

Curl with an overhand grip on an EZ bar. Targets the brachioradialis and forearm extensors.

Curl with the chest against an incline bench and the arms hanging. Strict peak contraction work.

Curl where the bar is dragged up along the torso with the elbows pulled back. Emphasizes the long head.

Curl with dumbbells and a supinating wrist. Works each arm independently through a full range.

Dumbbell curl performed seated. The stable position removes body English from the movement.

Curl on an inclined bench with the arms behind the body. Stretches and loads the long head of the biceps.

Seated one-arm curl with the elbow braced on the thigh. Maximum isolation and peak contraction.

Curl on a low pulley. Constant cable tension keeps the biceps loaded through the entire range.

Cable curl with a rope and a neutral grip. Builds the brachialis and forearm thickness.

Curl with an overhand grip. Shifts the work to the forearm extensors and brachioradialis.

Curl up with a supinated grip and lower with a pronated one. Trains the biceps and forearms in one rep.

Dumbbell curl face down on an incline bench. Strict work with no help from the shoulders.

Machine curl with the upper arms fixed on a pad. A safe way to push the biceps to failure.

Curl of the wrists with the forearms resting on a bench. Builds the forearm flexors and grip.

Wrist extension with an overhand grip. Strengthens the forearm extensors and balances grip training.

Lying elbow extension with an EZ bar toward the forehead. A staple triceps mass builder.

Overhead extension with an EZ bar. Stretches and loads the long head of the triceps.

Lying extension with dumbbells or a bar. Isolates the triceps through a strict elbow path.

Cable extension with the arms overhead. Constant tension on the stretched long head.

Cable pushdown with a rope and a spread at the bottom. Emphasizes the lateral head of the triceps.

Dip with the hands on a bench behind the body. A simple bodyweight triceps exercise.

Elbow extension with the torso bent forward and the upper arm fixed. Finishing work for the triceps.

Squat with the bar racked on the front delts. Keeps the torso upright and loads the quads hard.