Barbell Curl
4 sets · 8–10 reps · 75s rest
All videosBiceps (short head)Curl up · lower slow Biceps (long head)Curl up · lower slow Biceps (short head)Curl up · lower slow BicepsCurl up · lower slow Triceps (all heads)Press · control down Triceps (long head)Lift · slow negative Triceps (lateral head)Lift · slow negative Triceps (long head)Press · control down Brachialis / forearmsCurl up · lower slow Forearm extensorsCurl up · lower slow Forearm flexorsCurl up · lower slow
Form & Technique
Arms
11 exercises · 3 muscle areas · AI voice
Biceps
4 videosIncline Dumbbell Curl
3 sets · 10–12 reps · 60s rest
Preacher Curl
3 sets · 10–12 reps · 60s rest
Cable Curl
3 sets · 12–15 reps · 60s rest
Triceps
4 videosClose-grip Bench Press
4 sets · 8–10 reps · 90s rest
Overhead Rope Extension
3 sets · 12–15 reps · 60s rest
Tricep Pushdown
3 sets · 12–15 reps · 60s rest
Skull Crusher
3 sets · 10–12 reps · 75s rest
Forearms
3 videosHammer Curl
3 sets · 10–12 reps · 60s rest
Reverse Curl
3 sets · 12–15 reps · 60s rest
Wrist Curl
3 sets · 15–20 reps · 45s rest