Βιβλιοθήκη Ασκήσεων

Alternating Dumbbell Curl focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells.

Barbell Curl focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Barbell.

Bayesian Cable Curl focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine, D-handle.

Bench Dip focuses on the arm musculature with controlled elbow flexion or extension. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Bench, optional weight.

Cable Curl (Straight Bar) focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine, straight bar.

Close-Grip Bench Press focuses on the arm musculature with controlled elbow flexion or extension. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell, bench, rack.

Concentration Curl focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbell, bench.

Dips (Triceps Emphasis) focuses on the arm musculature with controlled elbow flexion or extension. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dip bars or assisted machine.

Dumbbell Curl focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells.

EZ-Bar Curl focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: EZ-bar.

Farmer's Walk focuses on the arm musculature with controlled elbow flexion or extension. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Heavy dumbbells or farmer handles.

Hammer Curl focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells.

Incline Dumbbell Curl focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells, incline bench.

Kickback (Cable) focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine, D-handle.

Kickback (Dumbbell) focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbell, bench.

Overhead Cable Triceps Extension focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine, rope.

Overhead Triceps Extension (Dumbbell) focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbell.

Plate Pinch Hold focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Weight plates.

Preacher Curl (EZ-Bar) focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: EZ-bar, preacher bench.

Reverse Curl focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: EZ-bar or barbell.

Reverse Wrist Curl (Barbell) focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Barbell, bench.