Strength Conditioning - Weight Training Chart
 
Biceps
EXERCISE
MUSCLE GROUP
TYPE
FOCUS
EXECUTION
EQUIPMENT
          * Use Caution/Supervision
** Not Recommended
Barbell Curl Biceps Free Weights
Open Chain
Isolated
Pull
Builds bicep mass and overall arm strength. Curl while using a barbell. Barbell
Cable Curl Biceps Machine
Open Chain
Isolated
Pull
Used to chisel the biceps. Similar to a normal curl, you do this exercise with a cable Machine . Cable
Concentration Curl Biceps Free Weights
Open Chain
Isolated
Pull
Will give your biceps a peak. While sitting and your one arm laying across both legs, hold a dumbell in the other hand and bend over so its perpendicular to the ground and resting against your other arm, then curl it up and back down again. Dumbell
Dumbell Curl Biceps Free Weights
Open Chain
Isolated
Pull
An excellent bicep builder. Similar to a barbell curl, you do this exercise with dumbells while standing or sitting. Dumbell
Hammer Curl Biceps Machine
Open Chain
Isolated
Pull
Works the brachialis muscle. Similar to a normal curl, you hold the dumbell like you would a hammer, with the bar verticle. Dumbell
Machine Curl Biceps Machine
Open Chain
Isolated
Pull
Simulates a free weight barbell curl. Similar to a normal curl, you do this exercise with a Machine instead of a dumbell. Machine
Preacher Curl Biceps Free Weights
Open Chain
Isolated
Pull
Places emphasis on the lower section of your biceps. While sitting and your arms laying top down, grip the handle and curl it towards your body. Preacher Bench
Standing Alternate Dumbell Curls Biceps Free Weights
Open Chain
Isolated
Pull
Works the both heads of bicep Hold dumbell in each hand with a supinated grip and elbows full extended in front of you. Keep elbows by your waist and curl weight (one arm at a time) while using elbow as pivot point. Do not move arm (humerus) Dumbell
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