Published guides
The Alternate Hammer Curl is a dumbbell exercise that trains the biceps and forearms with the palms facing inward. One arm curls while the other remains at your side, allowing...
Read exercise guideThe Alternate Incline Dumbbell Curl is performed while sitting against an incline bench with the arms hanging beside the body. This position places the upper arms slightly beh...
Read exercise guideBarbell 21s are a biceps curl variation divided into three sections. You perform seven lower-half curls, seven upper-half curls, and seven full-range curls without setting the...
Read exercise guideThe Barbell Curl is a standing arm exercise that trains both biceps at the same time. The forearms help hold and control the bar while the elbows bend. Since both hands share...
Read exercise guideBarbell Curls Lying Against an Incline use a bench to support the torso while the arms hang downward. The supported position reduces the ability to swing the upper body and ke...
Read exercise guideBrachialis SMR is a self-massage position for the outer portion of the upper arm. The arm rests against a foam roller while body weight creates pressure through the area near...
Read exercise guideThe Cable Alternating Bicep Curl uses two low pulleys so one arm can curl while the other remains extended. The biceps perform the main movement and the forearms control the h...
Read exercise guideThe Cable Close-Grip EZ-Bar Curl trains the biceps with a narrow underhand grip on an EZ-bar attachment. The cable provides tension throughout the curl, while the angled bar c...
Read exercise guideThe Cable Close-Grip EZ-Bar Curl with Band combines cable resistance with additional tension from a resistance band. The biceps curl the bar while the forearms maintain the na...
Read exercise guideThe Cable EZ-Bar Curl trains the biceps with an angled bar attached to a low pulley. The cable provides resistance throughout the repetition, while the forearms stabilize the...
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