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A bicep curl performed using a cable machine for constant tension throughout the movement. Unlike a dumbbell, the cable pulls on the biceps just as hard at the bottom and top of the rep as it does in the middle, which adds up to more total tension per set. That constant load makes it especially […]
A cable curl with a rope attachment using a neutral grip to target the brachialis and brachioradialis alongside the biceps. It combines the arm-thickening benefits of the hammer grip with the cable’s constant tension, so the forearms and brachialis stay loaded from the first inch of the rep to the last. The rope also lets […]
A compound bodyweight pull using an underhand grip that emphasizes the biceps and lats. The supinated grip puts the biceps in their strongest pulling position, which is why most people manage chin-ups before pull-ups, and why it doubles as serious arm training. It is the strength standard for underhand pulling, worth progressing with added weight […]
A bicep isolation exercise using a narrow grip on the barbell to emphasize the outer, long head of the biceps. Bringing the hands inside shoulder width biases the part of the biceps that builds visible peak, making this the go-to barbell curl variation for that goal. It behaves like a standard barbell curl in every […]
A bicep curl variation using the EZ bar’s angled grip to reduce wrist strain while targeting the biceps with a narrow hand position. The semi-supinated angle takes the joint stress out of narrow-grip curling, letting you train the long head hard without the wrist ache a straight bar can cause. For most lifters this is […]
A bicep and brachialis exercise curling a dumbbell across the body with a neutral grip to target different fibers than standard curls. The cross-body path emphasizes the brachialis, the muscle beneath the biceps that pushes the whole arm up and out as it grows. It rounds out a curl rotation nicely because the angle is […]
A bicep and brachialis exercise on an incline bench with a neutral grip, combining the stretch of incline curls with the thickness work of hammer curls. The lean-back position lengthens the arm flexors while the palms-in grip biases the brachialis, so one exercise covers the two best stimuli for overall arm size. It is the […]
A compound bodyweight pulling exercise using an overhand grip to target the lats, biceps, and upper back. It is the benchmark of relative pulling strength: nothing else demonstrates control of your own bodyweight as clearly, and nothing builds lat width more reliably. Full range from dead hang to chin over bar is the standard worth […]
A horizontal pulling exercise performed seated at a cable station, targeting the mid-back, lats, and biceps. With the lower back supported by an upright posture and the load stabilized by the machine, it lets you work the mid-back hard without the hinge-position demands of a bent over row. That makes it the highest-volume-friendly row in […]
A unilateral back exercise that addresses muscle imbalances by rowing one arm at a time on a seated cable station. The cable keeps tension through the full stretch and full squeeze on each side independently, so the stronger arm cannot quietly carry the weaker one. The single handle also allows a longer pull and more […]
