While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Slowly bring the weight back down to the starting position.

Barbell Curl

pull-up

Position your thighs on the padding and hook your feet on the platform supports. Keeping your back straight, slowly bend at your waist until your legs and back are at a 45° angle. Slowly raise your body to the starting position.

Machine 45 Degree Back Extension

Machine Cable-Style Curl

ISO-Lateral Front Lat Pulldown

Sit at the bench and rest the back of your arms on the preacher bench. Grab the handles. Curl the weight up until your elbows are fully flexed. Lower until the point just before the weight rests at the bottom.

Machine Seated Plate Loaded Preacher Curl

Lay on the chest pad and grab the handles. Lift the bar out of the holding hook. Pull the bar to your chest and then fully extend your elbows at the bottom of each rep.

Baccula X Biception