| Alternating Dumbbell Curl |
Biceps, Forearms |
Enhances bicep size and strength, improves forearm endurance |
| Band-Assisted Chin-Up |
Biceps, Back |
Improves upper body strength and assists in mastering chin-ups |
| Band-Assisted Inverted Row |
Upper Back, Biceps |
Enhances back and bicep strength, helps improve rowing form |
| Band-Assisted Neutral-Grip Pull-Up |
Biceps, Back |
Supports learning pull-ups with neutral grip, improves upper body strength |
| Band-Assisted Pull-Up |
Biceps, Back |
Helps build pull-up strength, supports form and technique |
| Band-Resisted Pull-Up |
Biceps, Back |
Increases resistance for advanced pull-up training, enhances muscle activation |
| Banded Curl |
Biceps |
Improves bicep strength and endurance, enhances resistance throughout movement |
| Barbell Curl |
Biceps, Forearms |
Enhances bicep size and strength, improves forearm stability |
| Bent-Over Dumbbell Row |
Back, Biceps |
Enhances back strength and bicep definition, improves rowing form |
| Chest-Supported Dumbbell Row |
Back, Biceps |
Improves back and bicep strength with reduced lower back strain |
| Chest-Supported Dumbbell Row Iso |
Back, Biceps |
Enhances isometric strength and muscle endurance in back and biceps |
| Chin-Up |
Back, Biceps |
Improves upper body strength, particularly in biceps and back |
| Dumbbell Curl |
Biceps |
Increases bicep strength and size, enhances arm aesthetics |
| Dumbbell Hammer Curl |
Biceps |
Improves bicep and forearm strength, enhances grip strength |
| Single-Arm Plate Curl |
Biceps |
Targets bicep peak, improves unilateral strength and symmetry |
