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Exercise

Arms

Six-move biceps workout
2. Incline seated curl

This trains the biceps across their whole range of motion for balanced results
Sets: 2 / Reps: 10 / Target: Biceps



1. Rotate your wrists as you curl to bring your palms towards you. Lower under control to avoid overextending your arms.

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SIX-MOVE BICEPS WORKOUT

BACK

1. Chin-up

Trigger your muscle-building system by firing up more than one muscle group
Sets: 10 / Reps: 2 / Target: Biceps, Lats

View 1. Chin-up

2. Incline seated curl

This trains the biceps across their whole range of motion for balanced results
Sets: 2 / Reps: 10 / Target: Biceps

View 2. Incline seated curl

3. EZ-bar curl

Using the EZ-bar puts less pressure on wrists and elbows than a straight bar
Sets: 2 / Reps: 10 / Target: Biceps

View 3. EZ-bar curl

4. EZ-bar reverse curl

Turn the focus to the forearm to make sure your strength gains are balanced
Sets: 2 / Reps: 10 / Target: Forearm (brachioradialis)

View 4. EZ-bar reverse curl

5. One-arm gym ball preacher curl

The muscles of each arm are isolated to remove any stronger-arm bias
Sets: 2 / Reps: 8 Each Side / Target: Biceps

View 5. One-arm gym ball preacher curl

6. Standing dumb-bell curl to Arnold press

The move lets you go lighter at the end of the workout to exhaust the biceps
Sets: 2 / Reps: 10 / Target: Biceps, Shoulders

View 6. Standing dumb-bell curl to Arnold press

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