Exercise details Target muscle: Brachialis Synergists: Biceps Brachii (long or outer head), Brachioradialis Mechanics: Isolation Force: Pull Starting position Sit on the preacher bench with a dumbbell in your hand. Supinate your forearm (turn your palm upward), bend your elbow so that the dumbbell faces your shoulder, and rest your upper arm flat on the […]
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Exercise details Target muscles: Wrist extensors Synergists: None Mechanics: Isolation Force: Pull Starting position Holding a dumbbell in one hand, kneel by the side of a flat bench. Turn your palm downward (pronate your wrist) and place your forearm flat on the bench, with your wrist and the dumbbell extending off the edge. Execution Exhale […]
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Exercise details Target muscles: Wrist Flexors Synergists: None Mechanics: Isolation Force: Pull Starting position Set a loaded barbell on a squat rack at glute height. Stand with your back to the rack and grasp the barbell using a shoulder-width pronated (overhand) grip. Dismount the barbell and take a few steps forward. Allow the barbell to […]
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Exercise details Target muscles: Wrist Flexors Synergists: None Mechanics: Isolation Force: Pull Starting position Holding a barbell with both hands using a supinated (underhand) grip, sit on a bench or chair. Rest the backs of your forearms on your thighs, with your wrists extending off your knees. Open your hands a little and allow the […]
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Exercise details Target muscle: Biceps Brachii Synergists: Brachialis, Brachioradialis Mechanics: Isolation Force: Pull Starting position Attach a bar to a low cable pulley. Grasp the bar using a shoulder-width supinated (underhand) grip. Stand approximately one foot away from the pulley and lean backward a little. Your elbows should be by your sides, your arms should […]
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Exercise details Target muscle: Biceps Brachii Synergists: Brachialis, Brachioradialis Mechanics: Isolation Force: Pull Starting position Stand holding a pair of dumbbells by your sides using a neutral grip (palms facing in). Pull your shoulders back. Execution Exhale as you slowly curl one dumbbell up towards your shoulder. As the dumbbell rises, supinate your forearm gradually […]
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Exercise details Target muscle: Brachioradialis Synergists: Biceps Brachii, Brachialis Mechanics: Isolation Force: Pull Starting position Stand with a dumbbell in each hand. Pronate your wrists into a shoulder-width reverse (overhand) grip. Execution Keeping your elbows by your sides, exhale as you curl the dumbbells toward your shoulders until your forearms are nearly vertical. Hold for […]
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Exercise details Target muscle: Brachioradialis Synergists: Biceps Brachii, Brachialis Important stabilizers: Wrist Extensors Mechanics: Isolation Force: Pull Starting position Stand holding a barbell using a shoulder-width pronated (overhand) grip. Execution Keeping your elbows by your sides, exhale as you curl the barbell up until your forearms are nearly vertical. Inhale as you lower the barbell […]
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Exercise details Target muscle: Brachioradialis Synergists: Biceps Brachii, Brachialis Mechanics: Isolation Force: Pull Starting position Stand holding an EZ curl bar using a shoulder-width pronated (overhand) grip. Your knees should be slightly flexed, your arms should be almost fully extended, and the bar should be resting against your thighs. Execution Keeping your elbows against your […]
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Exercise details Target muscle: Triceps Brachii Synergists: Sternal (Lower) Pectoralis Major, Clavicular (Upper) Pectoralis Major, Anterior Deltoid Dynamic stabilizer: Biceps Brachii (short head only) Mechanics: Compound Force: Push Starting position Lie supine (on your back) on a flat bench, spread your legs, and plant your feet flat on the floor for stability. Dismount the barbell […]
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