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 […]
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 […]
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 […]
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 […]
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 […]
Exercise details Target muscle: Triceps Brachii Synergists: None Mechanics: Isolation Force: Push Starting position Grasp a loaded barbell using a shoulder-width, pronated (overhand) grip. Lie supine (on your back) on a flat bench. Press the barbell upward until your arms are fully extended and hold it over your forehead. Execution Inhale as you flex your […]
Exercise details Target muscle: Triceps Brachii Synergists: None Mechanics: Isolation Force: Push Starting position Lie on your back (supine) on a flat bench. Dismount the barbell using a pronated (overhand), shoulder-width grip and hold the barbell over your forehead so that your arms are slightly slanted backwards. Execution Keeping your upper arms still, inhale as […]
Exercise details Target muscle: Triceps Brachii Synergists: None Mechanics: Isolation Force: Push Starting position Holding a loaded EZ bar using a narrow pronated (overhand) grip, sit on a bench or a chair that supports your back. Press the EZ bar over your head. Execution Keeping your upper arms fixed and your elbows close to your […]
Exercise details Target muscle: Brachioradialis Synergists: Biceps Brachii, Brachialis Mechanics: Isolation Force: Pull Starting position Holding a pair of dumbbells, sit on the preacher bench. Keeping your elbows flexed and your palms facing each other (neutral or hammer grip), place the backs of your upper arms flat on the arm rest. Execution Inhale as you […]
Exercise details Target muscle: Biceps Brachii Synergists: Brachioradialis, Brachialis Mechanics: Isolation Force: Pull Starting position Stand holding an EZ-curl bar using a shoulder-width supinated grip (palms facing upward). Your elbows should be almost fully extended, and the bar should be resting against your thighs. Execution Keeping your upper arms fixed by your sides, exhale as […]
