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
Triceps Pushdown
triceps
A cable exercise where you push a bar or rope attachment down to extend your arms fully, isolating the triceps.
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
Hand Gripper
forearms
grip strength
A simple grip-strengthening exercise using a hand gripper to improve forearm endurance and strength.
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
hand gripper
Hammer Curl
biceps
brachialis
A variation of the bicep curl where the palms face each other, targeting both the biceps and brachialis.
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