Biceps

The biceps are 2 muscles that work as a one on the front of the upper arm.

Other muscles

127 Exercises

Alternate Hammer Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
  • The palms of the hands should be facing your torso. This will be your starting position.
  • While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  • Slowly begin to bring the dumbbells back to starting position as your breathe in.
  • Repeat the movement with the left hand. This equals one repetition.
  • Continue alternating in this manner for the recommended amount of repetitions.

Alternate Incline Dumbbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
  • While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  • Slowly begin to bring the dumbbell back to starting position as your breathe in.
  • Repeat the movement with the left hand. This equals one repetition.
  • Continue alternating in this manner for the recommended amount of repetitions.

Alternating Hang Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • biceps
  • calves
  • forearms
  • glutes
  • lower back
  • traps
Instructions:
  • Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
  • Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
  • Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.

Alternating Kettlebell Row

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: kettlebells
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.
  • Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.
  • Lower the kettlebell in the working arm and repeat with your other arm.

Alternating Renegade Row

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • middle back
Secondary Muscles:
  • abdominals
  • biceps
  • chest
  • lats
  • triceps
Instructions:
  • Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
  • Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
  • Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.

Atlas Stone Trainer

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lower back
Secondary Muscles:
  • biceps
  • forearms
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • This trainer is effective for developing Atlas Stone strength for those who don't have access to stones, and are typically made from bar ends or heavy pipe.
  • Begin by loading the desired weight onto the bar. Straddle the weight, wrapping your arms around the implement, bending at the hips.
  • Begin by pulling the weight up past the knees, extending through the hips. As the weight clears the knees, it can be lapped by resting it on your thighs and sitting back, hugging it tightly to your chest.
  • Finish the movement by extending through your hips and knees to raise the weight as high as possible. The weight can be returned to the lap or to the ground for successive repetitions.

Atlas Stones

Category: strongman
Force: pull
Level: expert
Mechanic: compound
Equipment: other
Primary Muscles:
  • lower back
Secondary Muscles:
  • abdominals
  • adductors
  • biceps
  • calves
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • traps
Instructions:
  • Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold.
  • Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground.
  • As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs.
  • Sit low, getting the stone high onto your chest as you change your grip to reach over the stone. Stand, driving through with your hips. Close distance to the loading platform, and lean back, extending the hips to get the stone as high as possible.

Barbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
  • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Barbell Curls Lying Against An Incline

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Instructions:
  • Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
  • While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.
  • After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
  • Repeat for the recommended amount of repetitions.

Barbell Rear Delt Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • lats
  • middle back
Instructions:
  • Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
  • Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter "T". Now you are ready to begin the exercise.
  • While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out. Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.
  • Slowly go back to the initial position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Bent Over Barbell Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  • Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
  • Then inhale and slowly lower the barbell back to the starting position.
  • Repeat for the recommended amount of repetitions.

Bent Over One-Arm Long Bar Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • lower back
  • traps
Instructions:
  • Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
  • Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
  • Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
  • Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
  • Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
  • Repeat for the recommended amount of repetitions and switch arms.

Bent Over Two-Arm Long Bar Row

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
  • Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
  • Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
  • Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
  • Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
  • Repeat for the recommended amount of repetitions.

Bent Over Two-Dumbbell Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  • While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Bent Over Two-Dumbbell Row With Palms In

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  • While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades together. On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Bodyweight Mid Row

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position.
  • Beginning with your arms straight, flex the elbows and retract the shoulder blades to raise your body up until your legs contact the pull-up apparatus.
  • After a brief pause, return to the starting position.

Bottoms-Up Clean From The Hang Position

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • forearms
Secondary Muscles:
  • biceps
  • shoulders
Instructions:
  • Initiate the exercise by standing upright with a kettlebell in one hand.
  • Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.

Brachialis-SMR

Category: stretching
Force: static
Level: intermediate
Equipment: foam roll
Primary Muscles:
  • biceps
Instructions:
  • Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller.
  • Raise your hips off of the floor, supporting your weight on your arm and on your feet. Hold for 10-30 seconds, and then switch sides.

Cable Hammer Curls - Rope Attachment

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • biceps
Instructions:
  • Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
  • Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
  • Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
  • Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
  • After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
  • Repeat for the recommended amount of repetitions.

Cable Preacher Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Place a preacher bench about 2 feet in front of a pulley machine.
  • Attach a straight bar to the low pulley.
  • Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.
  • Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.
  • Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.
  • Now slowly lower the weight to the starting position.
  • Repeat for the recommended amount of repetitions.

Cable Rope Rear-Delt Rows

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
  • Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
  • Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
  • Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
  • Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Chair Upper Body Stretch

Category: stretching
Force: static
Level: beginner
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • chest
Instructions:
  • Sit on the edge of a chair, gripping the back of it.
  • Straighten your arms, keeping your back straight, and pull your upper body forward so you feel a stretch. Hold for 20-30 seconds.

Chin-Up

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • forearms
  • middle back
Instructions:
  • Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
  • As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
  • Repeat this motion for the prescribed amount of repetitions.

Close-Grip EZ Bar Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
  • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Close-Grip EZ-Bar Curl with Band

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: e-z curl bar
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
  • While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Close-Grip Front Lat Pulldown

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  • As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.
  • After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
  • 6. Repeat this motion for the prescribed amount of repetitions.

Close-Grip Standing Barbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Hold a barbell with both hands, palms up and a few inches apart.
  • Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
  • Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
  • Slowly go back down to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Conan's Wheel

Category: strongman
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • biceps
  • calves
  • forearms
  • lower back
  • shoulders
  • traps
Instructions:
  • With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms.
  • Begin by lifting the weight from the ground. Keep a tight, upright posture as you being to walk, taking short, fast steps. Look up and away as you turn in a circle. Do not hold your breath during the event. Continue walking until you complete one or more complete turns.

Concentration Curls

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
  • Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
  • While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
  • Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
  • Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

Cross Body Hammer Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
  • While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
  • Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
  • Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Cross Over - With Bands

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • chest
Secondary Muscles:
  • biceps
  • shoulders
Instructions:
  • Secure an exercise band around a stationary post.
  • While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band.
  • Raise your arms to the sides, parallel to the floor, perpendicular to your torso (your torso and the arms should resemble the letter "T") and with the palms facing forward. Have them extended with a slight bend at the elbows. This will be your starting position.
  • While keeping your arms straight, bring them across your chest in a semicircular motion to the front as you exhale and flex your pecs. Hold the contraction for a second.
  • Slowly return to the starting position as you inhale.
  • Perform for the recommended amount of repetitions.

Double Kettlebell Alternating Hang Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • biceps
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • traps
Instructions:
  • Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
  • Clean one kettlebell to your shoulder and hold on to the other kettlebell.
  • With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.

Drag Curl

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
  • As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
  • Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
  • Repeat for the recommended amount of repetitions.

Dumbbell Alternate Bicep Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
  • While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  • Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
  • Repeat the movement with the left hand. This equals one repetition.
  • Continue alternating in this manner for the recommended amount of repetitions.

Dumbbell Bicep Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
  • Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
  • Then, inhale and slowly begin to lower the dumbbells back to the starting position.
  • Repeat for the recommended amount of repetitions.

Dumbbell Incline Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • forearms
  • lats
  • shoulders
Instructions:
  • Using a neutral grip, lean into an incline bench.
  • Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
  • Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
  • Pause at the top of the motion, and then return to the starting position.

Dumbbell One-Arm Upright Row

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • traps
Instructions:
  • Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
  • Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. This will be your starting position.
  • Use your side shoulders to lift the dumbbell as you exhale. The dumbbell should be close to the body as you move it up. Continue to lift it until the dumbbell is nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions and switch arms.

Dumbbell Prone Incline Curl

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).
  • Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
  • Now keep your elbows in by your side and face the palms forward. This will be your starting position.
  • Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. The upper arms should remain stationary at all times.
  • Lower the dumbbells until your arms are fully extended.
  • Repeat for the recommended amount of times.

Dumbbell Raise

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
Instructions:
  • Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
  • Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be to the side of the body as you move them up. Continue to lift it until the dumbbells are nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

EZ-Bar Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: e-z curl bar
Primary Muscles:
  • biceps
Instructions:
  • Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
  • Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
  • Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
  • Then inhale and slowly lower the bar back to the starting position.
  • Repeat for the recommended amount of repetitions.

Flexor Incline Dumbbell Curls

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.
  • Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.
  • Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body. Tip: You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up. This will be your starting position.
  • Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Tip: Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.
  • As you inhale, slowly go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Full Range-Of-Motion Lat Pulldown

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.
  • Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as if you were doing a regular pulldown. The range of motion will be more of an arc. During the movement, rotate your hands so that in the bottom position your palms face each other rather than forward. Return slowly to the starting position and repeat.

Gironda Sternum Chins

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Grasp the pull-up bar with a shoulder width underhand grip.
  • Now hang with your arms fully extended and stick your chest out and lean back. Tip: You will be leaning back throughout the entire movement. This will be your starting position.
  • Start pulling yourself towards the bar with your spine arched throughout the movement and your head leaning back as far away from the bar as possible. Exhale as you perform this portion of the movement. Tip: At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor.
  • Keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. Hold that contraction for a second. Tip: By the time you've completed this portion of the movement; your head will be parallel to the floor.
  • Slowly start going back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Gorilla Chin/Crunch

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
  • Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
  • As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
  • Slowly start to inhale as you return to the starting position.
  • Repeat for the recommended amount of repetitions.

Hammer Curls

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
  • The palms of the hands should be facing your torso. This will be your starting position.
  • Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
  • After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
  • Repeat for the recommended amount of repetitions.

High Cable Curls

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • biceps
Instructions:
  • Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.
  • Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale. The upper arms should remain stationary and only the forearms should move. Hold for a second in the contracted position as you squeeze the biceps.
  • Slowly bring back the arms to the starting position.
  • Repeat for the recommended amount of repetitions.

Incline Dumbbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
  • While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
  • Slowly begin to bring the dumbbells back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Incline Hammer Curls

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position.
  • Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary.
  • Continue to the top of the movement and pause, then slowly return to the start position.

Incline Inner Biceps Curl

Category: strength
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Hold a dumbbell in each hand and lie back on an incline bench.
  • The dumbbells should be at arm's length hanging at your sides and your palms should be facing out. This will be your starting position.
  • Now as you exhale curl the weight outward and up while keeping your forearms in line with your side deltoids. Continue the curl until the dumbbells are at shoulder height and to the sides of your deltoids. Tip: The end of the movement should look similar to a double biceps pose.
  • After a second contraction at the top of the movement, start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.
  • Repeat for the recommended amount of repetitions.

Inverted Row with Straps

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
  • Begin by flexing the elbow, pulling your chest to your hands. Retract your shoulder blades as you perform the movement.
  • Pause at the top of the motion, and return yourself to the start position.
  • Repeat for the desired number of repetitions.

Keg Load

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lower back
Secondary Muscles:
  • abdominals
  • biceps
  • calves
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
  • Begin by grabbing the close handle of the first keg, tilting it onto its side to grab the opposite edge of the bottom of the keg. Lift the keg up to your chest.
  • The higher you can place the keg, the faster you should be able to move to the platform. Shouldering is usually not allowed. Be sure to keep a firm hold on the keg. Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible.
  • Return to the starting position to retrieve the next keg, and repeat until the event is completed.

Kipping Muscle Up

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • biceps
  • forearms
  • middle back
  • shoulders
  • traps
  • triceps
Instructions:
  • Grip the rings using a false grip, with the base of your palms on top of the rings.
  • Begin with a movement swinging your legs backward slightly.
  • Counter that movement by swinging your legs forward and up, jerking your chin and chest back, pulling yourself up with both arms as you do so. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
  • Maintaining control and stability, extend through the elbow to complete the motion.
  • Use care when lowering yourself to the ground.

Kneeling High Pulley Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
  • Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
  • After pausing briefly, slowly return to the starting position.

Kneeling Single-Arm High Pulley Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Attach a single handle to a high pulley and make your weight selection.
  • Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
  • Starting with your palm facing forward, pull the weight down to your torso by flexing the elbow and retract the shoulder blade. As you do so, rotate the wrist so that at the completion of the movement, your palm is now facing you.
  • After a brief pause, return to the starting position.

Leverage Iso Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.
  • Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
  • Pause at the bottom of the motion, and then slowly return the handles to the starting position. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.

London Bridges

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • forearms
  • middle back
Instructions:
  • Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.
  • Stand on the bar, using the rope to balance yourself. This will be your starting position.
  • Keeping your body straight, lean back and lower your body by slowly going hand over hand with the rope. Continue until you are perpendicular to the ground.
  • Keeping your body straight, reverse the motion, going hand over hand back to the starting position.

Low Pulley Row To Neck

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • middle back
  • traps
Instructions:
  • Sit on a low pulley row machine with a rope attachment.
  • Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. Tip: Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting position.
  • While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while exhaling. Throughout the movement your upper arms should remain parallel to the floor. Tip: Continue this motion until your hands are almost next to your ears (the forearms will not be parallel to the floor at the end of the movement as they will be angled a bit upwards) and your elbows are out away from your sides.
  • After holding for a second or so at the contracted position, come back slowly to the starting position as you inhale. Tip: Again, during no part of the movement should the torso move.
  • Repeat for the recommended amount of repetitions.

Lying Cable Curl

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • biceps
Instructions:
  • Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
  • Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight.
  • With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
  • While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.
  • After a second squeeze at the top of the movement, slowly return to the starting position.
  • Repeat for the recommended amount of repetitions.

Lying Cambered Barbell Row

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • traps
Instructions:
  • Place a cambered bar underneath an exercise bench.
  • Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width. This will be your starting position.
  • As you exhale row the bar up as you keep the elbows close to your body to either your chest, in order to target the upper mid back, or to your stomach if targeting the lats is your goal.
  • After a second hold at the top, lower back down to the starting position slowly as you inhale.

Lying Close-Grip Bar Curl On High Pulley

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • biceps
Instructions:
  • Place a flat bench in front of a high pulley or lat pulldown machine.
  • Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
  • Lie on your back with your head over the end of the bench.
  • Now extend your arms straight above your shoulders. Your torso and your arms should make a 90-degree angle and the elbows should be in. This will be your starting position.
  • As you breathe out, curl the bar down in a semicircular motion until it touches your chin. Squeeze the biceps for a second at the top contracted position. Tip: As you execute this motion only the forearms should move. At no time should the upper arms be moving at all. They are to remain perpendicular throughout the movement.
  • Return to starting position slowly.
  • Repeat for the recommended amount of repetitions.

Lying High Bench Barbell Curl

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Instructions:
  • Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. Your upper body should be positioned in a way that the upper chest is over the end of the bench and the barbell is hanging in front of you with the arms extended and perpendicular to the floor. This will be your starting position.
  • While keeping the elbows in and the upper arms stationary, curl the weight up in a semi-circular motion as you contract the biceps and exhale. Hold at the top of the movement for a second.
  • As you inhale, slowly go back to the starting position. Tip: Maintain full control of the weight at all times and avoid any swinging. Remember, only the forearms should move throughout the movement.
  • Repeat for the recommended amount of repetitions.

Lying Supine Dumbbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs.
  • Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip).
  • While keeping the arms close to your torso and elbows in, slowly lower your arms (as you keep them extended with a slight bend at the elbows) as far down towards the floor as you can go. Once you cannot go down any further, lock your upper arms in that position and that will be your starting position.
  • As you breathe out, slowly begin to curl the weights up as you simultaneously rotate your wrists so that the palms of the hands face up. Continue curling the weight until your biceps are fully contracted and squeeze hard at the top position for a second. Tip: Only the forearms should move. Upper arms should remain stationary and elbows should stay in throughout the movement.
  • Return back to the starting position very slowly.

Lying T-Bar Row

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: machine
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. Tip: In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper chest at the top of the pad.
  • Lay face down on the pad and grab the handles. You can either use a palms down, palms up, or palms in position depending on what part of your back you want to emphasize.
  • Lift the bar off the rack and extend your arms in front of you. This will be your starting position.
  • As you exhale slowly pull the weight up and squeeze your back at the top of the movement. Tip: Keep the upper arms as close to the torso as possible throughout the movement in order to better engage the back muscles. Also, do not lift your body off of the pad at any time and refrain from using the biceps to lift the weight.
  • After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting position.
  • Repeat for the recommended amount of repetitions.

Machine Bicep Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • biceps
Instructions:
  • Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
  • Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
  • Pause at the top of the movement, and then slowly return the weight to the starting position.
  • Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Machine Preacher Curls

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • biceps
Instructions:
  • Sit down on the Preacher Curl Machine and select the weight.
  • Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up). Tip: Make sure that when you place the arms on the pad you keep the elbows in. This will be your starting position.
  • Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the contraction for a second. Tip: Only the forearms should move. The upper arms should remain stationary and on the pad at all times.
  • Lower the handles slowly back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Mixed Grip Chin

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: other
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you. This will be your starting position.
  • Now start to pull yourself up as you exhale. Tip: With the arm that has the palms facing up concentrate on using the back muscles in order to perform the movement. The elbow of that arm should remain close to the torso. With the other arm that has the palms facing forward, the elbows will be away but in line with the torso. You will concentrate on using the lats to pull your body up.
  • After a second contraction at the top, start to slowly come down as you inhale.
  • Repeat for the recommended amount of repetitions.
  • On the following set, switch grips; so if you had the right hand with the palms facing you and the left one with the palms facing forward, on the next set you will have the palms facing forward for the right hand and facing you for the left.

Muscle Up

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • biceps
  • forearms
  • middle back
  • shoulders
  • traps
  • triceps
Instructions:
  • Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
  • As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
  • Maintaining control and stability, extend through the elbow to complete the motion.
  • Use care when lowering yourself to the ground.

One Arm Chin-Up

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: other
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • forearms
  • lats
Instructions:
  • For this exercise, start out by placing a towel around a chin up bar.
  • Grab the chin-up bar with your palm facing you. One hand will be grabbing the chin-up bar and the other will be grabbing the towel.
  • Bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.v
  • Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Repeat this motion for the prescribed amount of repetitions.
  • Switch arms and repeat the movement.

One Arm Dumbbell Preacher Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
  • As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
  • As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
  • Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
  • Switch arms and repeat the movement.

One Arm Lat Pulldown

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
  • Pull the handle down, squeezing your elbow to your side as you flex the elbow.
  • Pause at the bottom of the motion, and then slowly return the handle to the starting position.
  • For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.

One Half Locust

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • biceps
  • chest
Instructions:
  • Lie facedown on the floor.
  • Put your left hand under your left hipbone to pad your hip and pubic bone.
  • Bend your right knee so you can hold the foot in your right hand.
  • Lift the foot in the air and simultaneously lift your shoulders off the floor. This also stretches the right hip flexor and the chest and shoulders. Switch sides. If it doesn't bother your back, you can try it with both arms and legs at the same time.

One Handed Hang

Category: stretching
Force: static
Level: beginner
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
Instructions:
  • Grab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10-20 seconds and switch sides.

One-Arm Dumbbell Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • Choose a flat bench and place a dumbbell on each side of it.
  • Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
  • Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
  • Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
  • Lower the resistance straight down to the starting position. Breathe in as you perform this step.
  • Repeat the movement for the specified amount of repetitions.
  • Switch sides and repeat again with the other arm.

One-Arm Kettlebell Row

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.

One-Arm Long Bar Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  • Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
  • Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
  • Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
  • After a brief pause, return to the starting position.

Overhead Cable Curl

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • biceps
Instructions:
  • To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.
  • Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
  • Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
  • While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
  • While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
  • Repeat for the recommended amount of repetitions prescribed in your program.

Preacher Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Instructions:
  • To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
  • With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
  • As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
  • As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
  • Repeat for the recommended amount of repetitions.

Preacher Hammer Dumbbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
  • As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
  • As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
  • Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Pullups

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Repeat this motion for the prescribed amount of repetitions.

Reverse Barbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
  • While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Reverse Barbell Preacher Curls

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: e-z curl bar
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
  • Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
  • As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.
  • As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
  • Repeat for the recommended amount of repetitions.

Reverse Cable Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position.
  • While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Reverse Grip Bent-Over Rows

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • Stand erect while holding a barbell with a supinated grip (palms facing up).
  • Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  • While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Reverse Plate Curls

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side. Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.
  • Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area. This is the starting position.
  • Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling. The plate should be evenly aligned with your torso at this point.
  • Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling
  • Repeat for the recommended amount of repetitions.

Rocky Pull-Ups/Pulldowns

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Grab the pull-up bar with the palms facing forward using a wide grip.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Now repeat the same movements as described above except this time your torso will remain straight as you go up and the bar will touch the back of the neck instead of the upper chest. Tip: Use the head to lean forward slightly as it will help you properly execute this portion of the exercise.
  • Once you have lowered yourself back down to the starting position, repeat the exercise for the prescribed amount of repetitions in your program.

Rope Climb

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • forearms
  • middle back
  • shoulders
Instructions:
  • Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
  • Wrap the rope around one leg, using your feet to pinch the rope. Reach up as high as possible with your arms, gripping the rope tightly.
  • Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
  • Resecure your feet on the rope, and then stand up to take another high hold on the rope. Continue until you reach the top of the rope.
  • To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.

Round The World Shoulder Stretch

Category: stretching
Force: static
Level: beginner
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • chest
Instructions:
  • Stand up straight with your legs together, holding a bodybar or broomstick.
  • Hold the pole behind your hips with a wider than shoulder width grip. Your palms should be down and your thumbs facing out.
  • Slowly lift your arms up behind your head. Don't force it if it gets hard to lift further.

Rowing, Stationary

Category: cardio
Level: intermediate
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • biceps
  • calves
  • glutes
  • hamstrings
  • lower back
  • middle back
Instructions:
  • To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
  • There are three phases of movement when using a rower. The first phase is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture. Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so. To avoid straining your back, use primarily your leg and hip muscles.
  • The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase.

Sandbag Load

Category: strongman
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • biceps
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • middle back
  • shoulders
  • traps
Instructions:
  • To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
  • Begin by lifting the sandbag. Sandbags are extremely awkward, and the manner of lifting them can vary depending on the particular sandbag used. Reach as far around it as possible, extending through the hips and knees to pull it up high. Shouldering is usually not allowed.
  • Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible. Place it onto the platform, ensuring it doesn't fall off.
  • Return to the starting position to retrieve the next sandbag, and repeat until the event is completed.

Seated Biceps

Category: stretching
Force: static
Level: expert
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • biceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This will be the starting position.
  • Attempt to flex your elbows, while your partner prevents any actual movement.
  • After 10-20 seconds, relax your arms while your partner gently pulls your wrists up to stretch your biceps. Be sure to let your partner know when the stretch is appropriate to prevent injury or overstretching.

Seated Cable Rows

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  • Lean over as you keep the natural alignment of your back and grab the V-bar handles.
  • With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
  • Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
  • Repeat for the recommended amount of repetitions.

Seated Close-Grip Concentration Barbell Curl

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Instructions:
  • Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.
  • Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs (around three and a half inches away from the front of the knee). A supinated grip closer than shoulder width is needed to perform this exercise. Tip: Your arm should be extended at arms length and the barbell should be above the floor. This will be your starting position.
  • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
  • Slowly begin to bring the barbell back to starting position as your breathe in. Tip: Avoid swinging motions at any time.
  • Repeat for the recommended amount of repetitions.

Seated Dumbbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
  • Rotate the palms of the hands so that they are facing your torso. This will be your starting position.
  • While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
  • Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip.
  • Repeat for the recommended amount of repetitions.

Seated Dumbbell Inner Biceps Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
  • Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
  • While holding the upper arms stationary, curl the dumbbells out and up, turning the palms out as you lift and keeping your forearms in line with your outer deltoids. Tips:
  • Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
  • Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate your arms as you lower the dumbbells so that you can switch back to a neutral grip.
  • Repeat for the recommended amount of repetitions.

Seated One-arm Cable Pulley Rows

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • traps
Instructions:
  • To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  • Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.
  • With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise.
  • Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
  • Hold that contraction for a second and slowly go back to the original position while breathing in. Tip: Remember to rotate the wrist as you go back to the starting position so that the palms are facing down again.
  • Repeat for the recommended amount of repetitions and then perform the same movement with the right hand.

Shotgun Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Attach a single handle to a low cable.
  • After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position.
  • Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
  • After a brief pause, return to the starting position.

Side To Side Chins

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • forearms
  • middle back
  • shoulders
Instructions:
  • Grab the pull-up bar with the palms facing forward using a wide grip.
  • As you have both arms extended in front of you holding the bar at a wide grip, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • Pull your torso up while leaning to the left hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space (no swinging) and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second of contraction, inhale as you go back to the starting position.
  • Now, pull your torso up while leaning to the right hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second of contraction, inhale as you go back to the starting position.
  • Repeat steps 3-6 until you have performed the prescribed amount of repetitions for each side.

Sled Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
  • With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
  • To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
  • Take a step or two back to get tension in the line and repeat.

Smith Machine Bent Over Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
  • Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.
  • Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.
  • While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Smith Machine One-Arm Upright Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • traps
Instructions:
  • With the bar at thigh level, load an appropriate weight.
  • Take a wide grip on the bar and unhook the weight, removing your off hand from the bar. Your arm should be extended as you stand up straight with your head and chest up. This will be your starting position.
  • Begin the movement by flexing the elbow, raising the upper arm with the elbow pointed out. Continue until your upper arm is parallel to the floor.
  • After a brief pause, return the weight to the starting position.
  • Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

Smith Machine Upright Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • traps
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
  • Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.
  • Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Snatch

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • biceps
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
  • triceps
Instructions:
  • Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.
  • With a palms facing down grip, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair. This will be your starting position.
  • Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it close to your legs.
  • As the bar reaches the middle of your thighs, push the floor with your legs and lift your body to a complete extension in an explosive motion.
  • Lift your shoulders back in a shrugging movement as you bring the bar up while lifting your elbows out to the side and keeping them above the bar for as long as possible.
  • Now in a very quick but powerful motion, you have to get your body under the barbell when it has reached a high enough point where it can be controlled and drop while locking your arms and holding the barbell overhead as you assume a squat position.
  • Finalize the movement by rising up out of the squat position to finish the lift. At the end of the lift both feet should be on line and the arms fully extended holding the barbell overhead.

Spider Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: e-z curl bar
Primary Muscles:
  • biceps
Instructions:
  • Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
  • Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
  • Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
  • Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
  • Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
  • Slowly begin to bring the barbell back to the starting position as your breathe in. .
  • Repeat for the recommended amount of repetitions.

Standing Biceps Cable Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • biceps
Instructions:
  • Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.
  • While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
  • Slowly begin to bring the curl bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Standing Biceps Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • biceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.
  • Raise your arms up and hold until you feel a stretch in your biceps.

Standing Concentration Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position.
  • Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
  • Lower the dumbbell back to the starting position.
  • Repeat the movement for the prescribed amount of repetitions.

Standing Dumbbell Reverse Curl

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.
  • While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
  • Slowly begin to bring the dumbbells back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Standing Dumbbell Upright Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • traps
Secondary Muscles:
  • biceps
  • shoulders
Instructions:
  • Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  • Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Standing Inner-Biceps Curl

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other.
  • Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
  • While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up).
  • Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: Keep the forearms aligned with your outer deltoids.
  • Hold the contracted position for a second as you squeeze the biceps.
  • Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate the wrists as you lower the weight in order to switch back to a neutral grip.
  • Repeat for the recommended amount of repetitions.

Standing Olympic Plate Hand Squeeze

Category: strength
Force: static
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • forearms
Secondary Muscles:
  • biceps
Instructions:
  • To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position.
  • Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
  • Now raise the plates back to the starting position as you exhale by closing your hands.
  • Repeat for the recommended amount of repetitions prescribed in your program.

Standing One-Arm Cable Curl

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • biceps
Instructions:
  • Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
  • Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
  • Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.
  • Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.
  • Switch arms while performing this exercise.

Standing One-Arm Dumbbell Curl Over Incline Bench

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.
  • Position your non lifting hand at the corner or side of the incline bench. The chest should be pressed against the top part of the incline and your feet should be pressed against the floor at a wide stance. This is the starting position.
  • While holding the upper arm stationary, curl the dumbbell upward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second.
  • Slowly begin to bring the dumbbells back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.
  • Switch arms while performing this exercise.

Straight Bar Bench Mid Rows

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
  • Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
  • After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.

Suspended Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Suspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting position.
  • Begin by flexing the elbow to initiate the movement. Protract your shoulder blades as you do so.
  • At the completion of the motion pause, and then return to the starting position.

T-Bar Row with Handle

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  • Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
  • Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
  • Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
  • After a brief pause, return to the starting position.

Two-Arm Dumbbell Preacher Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Instructions:
  • Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
  • As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
  • As you exhale, use the biceps to curl the weights up until your biceps is fully contracted and the dumbbells are at shoulder height.
  • Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Two-Arm Kettlebell Row

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.
  • Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat.

Underhand Cable Pulldowns

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Repeat this motion for the prescribed amount of repetitions.

V-Bar Pulldown

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a V-Bar attached to the top pulley.
  • Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats. This will be your starting position.
  • Using your lats, pull the bar down as you squeeze your shoulder blades. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion. Tip: Keep the torso stationary throughout the movement.
  • After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.
  • Repeat for the prescribed number of repetitions.

V-Bar Pullup

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
  • Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
  • Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
  • After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
  • Repeat for the prescribed number of repetitions.

Weighted Pull Ups

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.
  • You’ll want to bring your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out. This will be your starting position.
  • Now, exhale and pull your torso up until your head is above your hands. Concentrate on squeezing yourshoulder blades back and down as you reach the top contracted position.
  • After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched.

Wide-Grip Lat Pulldown

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
  • After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
  • Repeat this motion for the prescribed amount of repetitions.

Wide-Grip Pulldown Behind The Neck

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso and head forward. Think of an imaginary line from the center of the bar down to the back of your neck. This is your starting position.
  • As you breathe out, bring the bar down until it touches the back of your neck by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
  • After a second on the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
  • Repeat this motion for the prescribed amount of repetitions.

Wide-Grip Rear Pull-Up

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Grab the pull-up bar with the palms facing forward using a wide grip.
  • As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position.
  • Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back while slightly leaning your head forward. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Repeat this motion for the prescribed amount of repetitions.

Wide-Grip Standing Barbell Curl

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • biceps
Instructions:
  • Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
  • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  • Slowly begin to bring the bar back to starting position as your breathe in.
  • Repeat for the recommended amount of repetitions.

Zottman Curl

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
  • Make sure the palms of the hands are facing each other. This will be your starting position.
  • While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
  • Hold the contracted position for a second as you squeeze the biceps.
  • Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
  • Slowly begin to bring the dumbbells back down using the pronated grip.
  • As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
  • Repeat for the recommended amount of repetitions.

Zottman Preacher Curl

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
  • As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
  • Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
  • As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
  • Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
  • Repeat for the recommended amount of repetitions.