Instructions
Key Points & Tips
Benefits
Muscle Action & Joint Action
Concentric (Lifting):
Eccentric (Lowering):
Form Focus
Exercise: Barbell Curls (Standard Grip)
Type: Isolation Exercise
Primary Muscles Targeted: Biceps Brachii
Secondary Muscles Targeted: Brachialis, Brachioradialis
Equipment: Barbell
Level: Beginner to Intermediate
Muscle Roles:
Instructions
facing up), wider than shoulder-width.
Key Points & Tips
Benefits
Muscle Action & Joint Action
Concentric (Lifting):
Eccentric (Lowering):
Form Focus
Exercise: Barbell Curls (Wide Grip)
Type: Isolation Exercise
Primary Muscles Targeted: Biceps Brachii (Short Head/Inner Biceps)
Secondary Muscles Targeted: Brachialis, Brachioradialis
Equipment: Barbell
Level: Beginner to Intermediate
Muscle Roles:
Instructions
Key Points & Tips
Benefits
Muscle Action & Joint Action
Concentric (Lifting):
Eccentric (Lowering):
Form Focus
Exercise: Barbell Curls (Close Grip)
Type: Isolation Exercise
Primary Muscles Targeted: Biceps Brachii (Long Head/Outer Biceps)
Secondary Muscles Targeted: Brachialis, Brachioradialis
Equipment: Barbell
Level: Beginner to Intermediate
Muscle Roles:
Instructions:
(neutral grip).
your palm faces upward at the top of the movement.
Key Points & Tips:
Benefits:
Muscle Action & Joint Action:
Concentric (Lifting):
○ Elbow: Flexion
○ Forearm: Supination
Eccentric (Lowering):
○ Elbow: Extension
○ Forearm: Controlled Pronation
Form Focus:
Exercise: Alternating Dumbbell Curls
Type: Isolation Exercise
Primary Muscles Targeted: Biceps Brachii
Secondary Muscles Targeted: Brachialis, Brachioradialis
Equipment: Dumbbells
Level: Beginner to Advanced
Muscle Roles:
Instructions:
(neutral grip).
Key Points & Tips:
Benefits:
Muscle Action & Joint Action:
Concentric (Lifting):
Eccentric (Lowering):
○ Elbow: Extension
Form Focus:
Exercise: Hammer Curls
Type: Isolation Exercise
Primary Muscles Targeted: Brachialis, Brachioradialis
Secondary Muscles Targeted: Biceps Brachii
Equipment: Dumbbells
Level: Beginner to Advanced
Muscle Roles:
Instructions:
bench.
hang straight down.
close to your torso.
Key Points & Tips:
Benefits:
Muscle Action & Joint Action:
Concentric (Lifting):
○ Elbow: Flexion
Eccentric (Lowering):
○ Elbow: Extension
Form Focus:
Exercise: Incline Curls
Type: Isolation Exercise
Primary Muscles Targeted: Biceps Brachii (Long Head/Outer Biceps)
Secondary Muscles Targeted: Brachialis, Brachioradialis
Equipment: Dumbbells, Incline Bench
Level: Beginner to Advanced
Muscle Roles:
Instructions:
pronated grip (palms facing downward).
Key Points & Tips:
Benefits:
Muscle Action & Joint Action:
Concentric (Lifting):
○ Elbow: Flexion
Eccentric (Lowering):
○ Elbow: Extension
Form Focus:
Exercise: Reverse Curls
Type: Isolation Exercise
Primary Muscles Targeted: Brachialis, Brachioradialis
Secondary Muscles Targeted: Biceps Brachii
Equipment: Barbell, Dumbbells, or EZ Bar
Level: Beginner to Advanced
Muscle Roles:
Instructions:
extending just beyond your knees.
as possible.
Key Points & Tips:
Benefits:
Muscle Action & Joint Action:
Concentric (Curling Up):
○ Wrist: Flexion
Eccentric (Lowering):
○ Wrist: Extension
Form Focus:
Exercise: Wrist Curls
Type: Isolation Exercise
Primary Muscles Targeted: Flexor Carpi Radialis, Flexor Carpi Ulnaris, Palmaris Longus
Secondary Muscles Targeted: Finger Flexors (Flexor Digitorum Superficialis and Profundus), Pronator
Teres
Equipment: Barbell, Dumbbells, or EZ Bar
Level: Beginner to Advanced
Muscle Roles:
Instructions:
extending just beyond your knees.
Key Points & Tips:
Benefits:
Muscle Action & Joint Action:
Concentric (Curling Up):
○ Wrist: Extension
Eccentric (Lowering):
○ Wrist: Flexion
Form Focus:
Exercise: Reverse Wrist Curls
Type: Isolation Exercise
Primary Muscles Targeted: Extensor Carpi Radialis Longus, Extensor Carpi Radialis Brevis, Extensor
Carpi Ulnaris
Secondary Muscles Targeted: Finger Extensors (Extensor Digitorum), Brachioradialis
Equipment: Barbell, Dumbbells, or EZ Bar
Level: Beginner to Advanced
Muscle Roles:
Instructions:
apart.
opposite thigh for support.
grip.
your thigh.
maximum contraction.
Key Points & Tips:
Benefits:
Muscle Action & Joint Action:
Concentric (Lifting):
Eccentric (Lowering):
Form Focus:
Exercise: Concentration Curls
Type: Isolation Exercise
Primary Muscles Targeted: Biceps Brachii (Short Head emphasis)
Secondary Muscles Targeted: Brachialis, Brachioradialis
Equipment: Dumbbell
Level: Beginner to Advanced
Muscle Roles:
Instructions:
dumbbells/EZ-curl bar) with your palms facing upward.
against the pad.
Key Points & Tips:
Benefits:
Muscle Action & Joint Action:
Concentric (Lifting):
Eccentric (Lowering):
Form Focus:
Exercise: Preacher Bench Curls
Type: Isolation Exercise
Primary Muscles Targeted: Biceps Brachii
Secondary Muscles Targeted: Brachialis, Brachioradialis
Equipment: Barbell, Dumbbells, or EZ-Curl Bar
Level: Beginner to Advanced
Muscle Roles:
Instructions:
Key Points & Tips:
Benefits:
Muscle Action & Joint Action:
Concentric (Lifting):
Eccentric (Lowering):
Form Focus:
Exercise: Spider Curls
Type: Isolation Exercise
Primary Muscles Targeted: Biceps Brachii
Secondary Muscles Targeted: Brachialis, Brachioradialis
Equipment: Barbell, Dumbbells, or EZ-Curl Bar
Level: Beginner to Advanced
Muscle Roles:
Instructions:
Key Points & Tips:
Benefits:
Muscle Action & Joint Action:
Concentric (Lifting):
Form Focus:
Exercise: Cable Biceps Curls
Type: Isolation Exercise
Primary Muscles Targeted: Biceps Brachii
Secondary Muscles Targeted: Brachialis, Brachioradialis
Equipment: Cable Machine with Straight Bar or EZ-Curl Bar Attachment
Level: Beginner to Advanced
Muscle Roles:
Instructions:
underhand (supinated) grip.
Phase 1 (Lower Half Reps):
Phase 2 (Upper Half Reps):
Phase 3 (Full Range Reps):
Key Points & Tips:
Benefits:
Muscle Action & Joint Action:
Concentric (Lifting):
Eccentric (Lowering):
Form Focus:
Exercise: 21s (Biceps)
Type: Isolation Exercise
Primary Muscles Targeted: Biceps Brachii
Secondary Muscles Targeted: Brachialis, Brachioradialis
Equipment: Barbell or EZ-Curl Bar
Level: Intermediate to Advanced
Muscle Roles:
Instructions:
Key Points & Tips:
Muscle Action & Joint Action:
Concentric (Pulling Up):
○ Elbow: Flexion
○ Shoulder: Extension
Eccentric (Lowering Down):
lengthening)
○ Elbow: Extension
○ Shoulder: Flexion
Form Focus:
Exercise: Chin-Ups (Underhand Grip)
Type: Compound Exercise
Primary Muscles Targeted: Biceps Brachii, Latissimus Dorsi
Secondary Muscles Targeted: Rhomboids, Trapezius, Brachialis, Brachioradialis
Equipment: Pull-Up Bar
Level: Intermediate
Muscle Roles: