Close-Grip Bench Press
triceps
chest
shoulders
A bench press variation where you place your hands closer together to emphasize triceps activation.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
barbell
bench
Incline Dumbbell Curl
biceps
A dumbbell curl performed while lying on an incline bench, increasing the range of motion for 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
dumbbells
incline bench
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
Reverse Curl
forearm extensors
biceps
A biceps curl variation where you grip the barbell with palms facing down to engage the 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
barbell
dumbbells