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Exercises

Biceps

23 movements Reckoner can prescribe for the biceps, across barbell, dumbbells, machines and cables and bodyweight. Every one carries the cue the watch shows you mid set.

Every one of them has a full page.

Vertical pull

Assisted pull-up

Palms away, wrists straight in the hang.

Machines and cables

 Arm isolation

Barbell curl

Elbows pinned, no swinging the bar.

Barbell

 Arm isolation

Bayesian cable curl

Arm behind you, curl forward.

Machines and cables

 Arm isolation

Cable curl

Elbows pinned, control the way down.

Machines and cables

 Arm isolation

Cable rope hammer curl

Thumbs up, elbows pinned.

Machines and cables

 Vertical pull

Chin-up

Palms toward you, shoulders down.

Bodyweight

 Vertical pull

Close-grip lat pull-down

Hands inside the shoulders, elbows down.

Machines and cables

 Arm isolation

Concentration curl

Elbow on the thigh, no swinging.

Dumbbells

 Arm isolation

Dumbbell biceps curl

Elbows still, no swinging the bells.

Dumbbells

 Arm isolation

Dumbbell hammer curl

Thumbs up, elbows pinned to the sides.

Dumbbells

 Arm isolation

Dumbbell preacher curl

Arm on the pad, curl and lower slow.

Dumbbells

 Arm isolation

EZ bar curl

Elbows pinned, curl without swinging.

Barbell

 Arm isolation

EZ bar preacher curl

Stop short of locking the elbow out.

Barbell

 Arm isolation

Incline dumbbell curl

Arms hang straight down, curl up.

Dumbbells

 Arm isolation

Inverted curl

Elbows stay at your sides, chest to hands.

Bodyweight

 Vertical pull

Lat pull-down

Lead with the elbows, bar to the chest.

Machines and cables

 Arm isolation

Machine biceps curl

Elbows at the pivot, lower all the way.

Machines and cables

 Vertical pull

Neutral-grip lat pull-down

Drive the elbows down to the ribs.

Machines and cables

 Vertical pull

Pull-up

Palms away, wrists straight in the hang.

Bodyweight

 Arm isolation

Reverse EZ bar curl

Palms down, curl with straight wrists.

Barbell

 Vertical pull

Vest pull-up

Palms away, wrists straight in the hang.

Bodyweight

 Vertical pull

Weighted chin-up

Palms toward you, shoulders down.

Bodyweight

 Vertical pull

Weighted pull-up

Palms away, wrists straight in the hang.

Bodyweight

Cardio machines that work the biceps

Information only. None of this counts toward your weekly sets for the biceps.

Rowing machineSecondary

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