Explore Biceps Workout, Forearm Workout, and more!

Dumbbell reverse preacher curl exercise

Target your brachioradialis with the dumbbell reverse preacher curl! The other elbow flexors, your biceps brachii and brachialis, assist as synergists.


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Incline dumbbell triceps extension. An isolation exercise. Target muscle: Triceps Brachii. Synergists: None.

Incline dumbbell triceps extension. An isolation exercise. Target muscle: Triceps Brachii. Synergists: None.

Weight plate reverse curl exercise

Main muscles worked: Brachioradialis, Biceps Brachii, and Brachialis. Also known as a weight plate overhand curl.

Incline dumbbell curl exercise

The incline dumbbell curl targets your biceps brachii, emphasizing the long (or outer) head. Your brachialis and brachioradialis act as synergists. All the guys wear this too.

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Use the dumbbell reverse curl, an isolation exercise, to build your forearms and elbow flexors. It targets your brachioradialis, not your biceps brachii.

Triceps rope pushdown. An isolation exercise. Target muscle: Triceps Brachii. Synergists: None. See "Comments and tips" on site to learn which triceps exercises were found in one study to be the most effective.

The triceps rope push-down was found in one study to be significantly more effective than the triceps bar push-down at activating the triceps brachii.

Dumbbell sumo squat exercise

The dumbbell sumo squat (aka dumbbell plie squat) is great for learning squat form, especially how to keep your knees out and torso upright as you squat.


DUMBBELL PULLOVER - Lower the dumbbell slowly behind your head in a arc, keeping the arms stretched. When you feel your chest completely stretched, bring the arms back to the starting position.


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Standing dumbbell preacher curl. An isolation exercise. Target muscle: Brachialis. Synergists: Biceps Brachii and Brachioradialis.

Target and build your brachialis with the standing dumbbell preacher curl, an isolation pull exercise. Your biceps brachii acts as a synergist.

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