The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. Primary Muscles Worked: Wrist Extensors (Forearm Extensor…
The Reverse Curl is a forearm and biceps exercise that strengthens the upper arms while emphasizing the brachioradialis, the large muscle on the top of the forearm. By using an overhand (pronated) grip, this curl variation reduces direct biceps involvement and targets the muscles responsible for grip strength and arm thickness. It’s a great accessory…
The Preacher Curl is a strict, isolation exercise that targets the biceps while minimizing shoulder and momentum involvement. Performed on a preacher bench, it locks the upper arm in place, allowing you to focus entirely on the biceps through a full range of motion. This movement is excellent for building both size and definition in…
The Cable Curl is a classic arm exercise that builds strength and size in the biceps while keeping constant tension throughout the entire range of motion. Using a cable machine allows for smooth resistance and better control compared to free weights, making it great for muscle activation and isolation. Primary Muscles Worked: Biceps BrachiiSecondary Muscles…
Seated Alternating Dumbbell Curls is one of the most popular biceps curl exercises and for good reason. This movement emphasizes flexion and pronation of the arm and supination. It works all parts of the biceps – the biceps, brachialis and even the brachioradialis. And it generates a sick biceps pump that will have you leaving…
Skull Crushers are a triceps isolation exercise usually performed with an EZ-bar, barbell, or dumbbells while lying on a bench. By bending and extending at the elbows, you directly target the triceps, making this one of the most effective accessory lifts for building pressing strength and arm size. Primary Muscles Worked: Triceps BrachiiSecondary Muscles Worked:…
Dips are a foundational upper-body push exercise that target the triceps, chest, and shoulders using only your bodyweight. Performed on parallel bars, they build pressing strength, arm size, and overall upper-body control. With variations in body angle, dips can emphasize the chest or triceps, making them a versatile tool for strength and hypertrophy. Primary Muscles…
21s are a classic biceps training method that use partial and full ranges of motion in one extended set to maximize pump, tension, and muscle growth. The most common version is done with an EZ curl bar, performing 7 reps in the bottom half of the movement, 7 reps in the top half, and 7…
The Concentration Curl is a focused, isolation exercise for the biceps that minimizes body movement and maximizes muscle contraction. By curling a dumbbell while seated with your elbow braced against your inner thigh, you remove momentum and place all the tension directly on the working arm. It’s one of the most effective movements for improving…
Seated Dumbbell Curls are a great finisher at the end of a tough workout. Of course, almost any biceps exercise is a great finisher at the end of a workout. In this guide, I’m going to teach you how to do Seated Dumbbell Curls, what muscle groups they work and a few alternatives in case…