Standing – Select intensity below:

• 21’s (7 reps bottom, middle & full)
• 15 reps (High: Strength & Build)
• 20 reps (Medium: Strength, Build & Low Endurance)
• 25 reps (Medium: Strength, Build, Endurance & Hard)
• 30 reps (Average: Strength & Build + Medium Endurance & Hard)
• 50 reps (Low: Strength & Build + High Endurance & Hard)

The barbell curl can help increase overall arm and grip strength and upper body mass for strength, power, and fitness athletes. In addition, the barbell curl can be done to offer added injury resilience and performance training for lifters who may be susceptible to bicep and elbow injuries.

Seated Bench or Machine – Select intensity below:

• 15 reps (High: Strength & Build)
• 20 reps (Medium: Strength, Build & Low Endurance)
• 25 reps (Medium: Strength, Build, Endurance & Hard)
• 30 reps (Average: Strength & Build + Medium Endurance & Hard)
• 50 reps (Low: Strength & Build + High Endurance & Hard)

When you perform the preacher curl, your arms move in front of your body. This causes slack on the long head of the biceps, which makes it the weaker biceps head during this exercise. Therefore, the short head of the biceps takes the majority of the load during the preacher curl.

Standing – Select intensity below:

• 15 reps (High: Strength & Build)
• 20 reps (Medium: Strength, Build & Low Endurance)
• 25 reps (Medium: Strength, Build, Endurance & Hard)
• 30 reps (Average: Strength & Build + Medium Endurance & Hard)
• 50 reps (Low: Strength & Build + High Endurance & Hard)

Hammer curls are an extremely popular exercise because, when the movement is done correctly, it: Increases bicep size and strength. Improves wrist stability. Boosts muscle endurance.

Seated Incline bench – Select intensity below:

• 15 reps (High: Strength & Build)
• 20 reps (Medium: Strength, Build & Low Endurance)
• 25 reps (Medium: Strength, Build, Endurance & Hard)
• 30 reps (Average: Strength & Build + Medium Endurance & Hard)
• 50 reps (Low: Strength & Build + High Endurance & Hard)

The incline dumbbell curl activates the muscles in your bicep more than any other exercise and this is why. While performing an incline dumbbell curl, your arms tend to move behind your body, which stretches the long head of the biceps.

Seated or Standing – Select intensity below:

• 15 reps (High: Strength & Build)
• 20 reps (Medium: Strength, Build & Low Endurance)
• 25 reps (Medium: Strength, Build, Endurance & Hard)
• 30 reps (Average: Strength & Build + Medium Endurance & Hard)
• 50 reps (Low: Strength & Build + High Endurance & Hard)

For example, the chief benefit of alternating curls is the ability to concentrate on one arm at a time. The primary benefit of standing while curling is a broader engagement of stabilizing muscles. Alternating curls performed while standing gives you both of these benefits simultaneously through every repetition.

Standing – Select intensity below:

• 15 reps (High: Strength & Build)
• 20 reps (Medium: Strength, Build & Low Endurance)
• 25 reps (Medium: Strength, Build, Endurance & Hard)
• 30 reps (Average: Strength & Build + Medium Endurance & Hard)
• 50 reps (Low: Strength & Build + High Endurance & Hard)

Along with the biceps, these two muscles work together to flex the arm at the elbow. Hammer Curls help build the brachialis and brachioradialis in a way other curl variations simply do not, allowing you to develop additional strength and size.

Standing – Select intensity below:

• 15 reps (High: Strength & Build)
• 20 reps (Medium: Strength, Build & Low Endurance)
• 25 reps (Medium: Strength, Build, Endurance & Hard)
• 30 reps (Average: Strength & Build + Medium Endurance & Hard)
• 50 reps (Low: Strength & Build + High Endurance & Hard)

Unlike standard curls, dumbbell concentration curls allow you to focus on contracting the biceps muscle without using body momentum, helping to maximize tension placed on the muscle. … This results is greater activation of the biceps, which is what helps build more strength.

Seated on preacher bench or Standing using incline bench – Select intensity below:

• 15 reps (High: Strength & Build)
• 20 reps (Medium: Strength, Build & Low Endurance)
• 25 reps (Medium: Strength, Build, Endurance & Hard)
• 30 reps (Average: Strength & Build + Medium Endurance & Hard)
• 50 reps (Low: Strength & Build + High Endurance & Hard)

The single–arm dumbbell preacher curl is an exercise that focuses on building the biceps, particularly the biceps peak. Most people will go light on this movement, performing it for moderate to high reps as part of an upper-body or arms-focused workout.

Standing – Select intensity below:

• • 21’s (7 reps bottom, middle & full)
  • 15 reps (High: Strength & Build)
  • 20 reps (Medium: Strength, Build & Low Endurance)
  • 25 reps (Medium: Strength, Build, Endurance & Hard)
  • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
  • 50 reps (Low: Strength & Build + High Endurance & Hard

So, rather than just working the main part of each muscle, the EZ curl bar allows you to work specific parts of your triceps and biceps. So, it’s much more well-rounded and ideal if you’re looking to maximise your gains. Accessibility – EZ curl bars can be used by pretty much any ability.

Seated or Standing Bend Over with elbow on knees – Select intensity below:

• • 15 reps (High: Strength & Build)
  • 20 reps (Medium: Strength, Build & Low Endurance)
  • 25 reps (Medium: Strength, Build, Endurance & Hard)
  • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
  • 50 reps (Low: Strength & Build + High Endurance & Hard

Arguably the most efficient exercise in yielding maximum bicep growth, a recent study by the American Council on Exercise found that the seated concentration curl yielded 97% bicep activity in contrast to EZ-bar curls (wide grip 75%; narrow grip, 71%), incline curls (70%), and preacher curls (69%).

On Bench or Station Dips – Select intensity below:

• • 25 reps (Medium: Strength, Build, Endurance & Hard)
  • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
  • 50 reps (Low: Strength & Build + High Endurance & Hard

A dip is an upper-body strength exercise. Narrow, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order).

Standing with Straight or Curved Bar – Select intensity below:

• • 15 reps (High: Strength & Build)
  • 20 reps (Medium: Strength, Build & Low Endurance)
  • 25 reps (Medium: Strength, Build, Endurance & Hard)
  • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
  • 50 reps (Low: Strength & Build + High Endurance & Hard

The primary muscle group worked by the triceps pushdown is, as you may have guessed, your triceps. The scientific term for the muscle is tricep brachii (Latin for “three-headed muscles of the arm”). The lateral, medial and long head of the triceps all operate together whenever you extend your arm.0

Standing with Rope – Select intensity below:

• • 15 reps (High: Strength & Build)
  • 20 reps (Medium: Strength, Build & Low Endurance)
  • 25 reps (Medium: Strength, Build, Endurance & Hard)
  • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
  • 50 reps (Low: Strength & Build + High Endurance & Hard

The cable pulldown exercise uses a weighted cable system to target the back, arms, and abdominal muscles.

The latissimus dorsi muscle, which runs the length of your back, is the primary target of the cable pulldown. …

Make sure to brace the abdominals and feel the squeeze when you pull down.

Standing Bend Over or Upright with Rope – Select intensity below:

• • 15 reps (High: Strength & Build)
  • 20 reps (Medium: Strength, Build & Low Endurance)
  • 25 reps (Medium: Strength, Build, Endurance & Hard)
  • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
  • 50 reps (Low: Strength & Build + High Endurance & Hard

The overhead triceps extension is the fourth most effective triceps exercise, coming in at about 76% of muscle activation. The key to this exercise is to keep the arms next to the ears as you lower the weight behind you. Make sure you can contract the abs to keep your back from arching.

Standing Cable Machine or Overhead Dumbbell – Select intensity below:

• 15 reps (High: Strength & Build)
• 20 reps (Medium: Strength, Build & Low Endurance)
• 25 reps (Medium: Strength, Build, Endurance & Hard)
• 30 reps (Average: Strength & Build + Medium Endurance & Hard)
• 50 reps (Low: Strength & Build + High Endurance & Hard

The overhead triceps extension is a strength move that targets the back of your upper arm, where your triceps brachii muscles are located. The three heads of the triceps muscles all come together to help extend the elbow, so it’s a really effective move

Standing Bend Over with Dumbbell – Select intensity below:

• • 15 reps (High: Strength & Build)
  • 20 reps (Medium: Strength, Build & Low Endurance)
  • 25 reps (Medium: Strength, Build, Endurance & Hard)
  • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
  • 50 reps (Low: Strength & Build + High Endurance & Hard

Kickbacks. The kickback is the second most effective triceps exercise and not far behind diamond push-ups, coming in at about 88% of muscle activation.

Lying flat with barbell – Select intensity below:

• • 15 reps (High: Strength & Build)
  • 20 reps (Medium: Strength, Build & Low Endurance)
  • 25 reps (Medium: Strength, Build, Endurance & Hard)
  • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
  • 50 reps (Low: Strength & Build + High Endurance & Hard

The close grip bench press is an upper body compound exercise that targets the triceps muscles. The secondary muscles involved are your chest and shoulders. … The narrow grip places most of the workload on the triceps for maximum muscle development.

Lying flat with EZ Barbell – Select intensity below:

• • 15 reps (High: Strength & Build)
  • 20 reps (Medium: Strength, Build & Low Endurance)
  • 25 reps (Medium: Strength, Build, Endurance & Hard)
  • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
  • 50 reps (Low: Strength & Build + High Endurance & Hard

Lying triceps extensions, also known as skull crushers and French extensions or French presses, are a strength exercise used in many different forms of strength training. Lying triceps extensions are one of the most stimulating exercises to the entire triceps muscle group in the upper arm.

Press down on machine – Select intensity below:

• • 15 reps (High: Strength & Build)
  • 20 reps (Medium: Strength, Build & Low Endurance)
  • 25 reps (Medium: Strength, Build, Endurance & Hard)
  • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
  • 50 reps (Low: Strength & Build + High Endurance & Hard

A dip is an upper-body strength exercise. Narrow, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order).

Close grip push-ups – Select intensity below:

• • 25 reps (Medium: Strength, Build, Endurance & Hard)
  • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
  • 50 reps (Low: Strength & Build + High Endurance & Hard

The Diamond Push up primarily targets the chest, shoulder, and triceps muscles. It is a great upper body exercise that requires strength and stability from other muscle groups including the core and back muscles.