Published guides
This Lying Close-Grip Bar Curl places a bench beneath a high pulley so the cable pulls upward as the bar curls toward the face. The biceps work while the upper arms remain app...
Read exercise guideThe Lying High Bench Barbell Curl is performed face down with the chest supported and arms hanging over the end of a tall bench. The biceps curl the bar while the bench remove...
Read exercise guideThe Lying Supine Dumbbell Curl places the upper arms slightly behind the torso while the athlete lies face up. This position lengthens the biceps near the bottom and removes m...
Read exercise guideThe Machine Bicep Curl isolates elbow flexion with the upper arms supported against a pad. The fixed setup limits body movement and allows the biceps to work through a repeata...
Read exercise guideThe Machine Preacher Curl supports the upper arms on an angled pad while the biceps bend the elbows. The machine creates a consistent path and limits help from the torso.
Read exercise guideThe One Arm Dumbbell Preacher Curl supports one upper arm on a preacher or incline pad while the biceps bends the elbow. The unilateral setup makes it easy to focus on one sid...
Read exercise guideThe Overhead Cable Curl is a bilateral biceps exercise performed between two high pulleys. The upper arms remain near shoulder height while the elbows bend to bring the handle...
Read exercise guideThe Preacher Curl uses an angled pad to support the upper arms while the elbows bend against an EZ-bar. The fixed upper-arm position reduces the opportunity to swing the weigh...
Read exercise guideThe Preacher Hammer Dumbbell Curl combines a preacher-bench setup with a neutral grip. The biceps and brachialis bend the elbows while the forearms help maintain the hammer-st...
Read exercise guideThe Reverse Barbell Curl uses a pronated grip to bend the elbows. The biceps assist, but the brachialis, brachioradialis, and forearm muscles often receive substantial emphasi...
Read exercise guideBuild your routine
Use GMLYFT to organize the exercises you choose, log each working set, and keep the useful details connected to your training history.