Arnold Curl
biceps
forearms
A combination curl where you lift the dumbbells with a standard grip and lower them with a reverse grip, targeting both biceps and forearms.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells
Cable Bicep Curl
biceps
A controlled bicep curl using a cable machine to maintain constant tension on the muscles.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
cable machine
Preacher Curl
biceps
A bicep curl performed with the arms resting on a preacher bench to eliminate momentum and isolate the biceps.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
EZ curl bar
preacher bench
EZ Bar Curl
biceps
A curl performed with an EZ curl bar, reducing wrist strain while targeting the biceps.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
EZ curl bar