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Biceps
Biceps brachii
brachialis
Triceps
Triceps lateral head
Triceps long head
Chest
Pectoralis major
Pectoralis minor
Thighs
Sartorius
Vastus medialis
Rectus femoris
Vastus lateralis
Tensor fasciae latae
Gracilis
Vastus intermedius
Adductus longus
Glutes
Gluteus medius
Gluteus maximus
Gluteus minimus
Hamstrings
Biceps femoris
Semitendinosus
Adductor magnus
Semimembranosus
Iliotibial band
Shoulders
Deltoid anterior Head
Deltoid middle Head
Deltoid posterior head
Forearms
Brachioradialis
Flexor carpi ulnaris
Flexor carpi radialis
Extensor carpi ulnaris
Palmaris longus
Abductor pollicis longus
Extensor pollicis brevis
Extensor digitorum
Upper back
Infraspinatus
Trapezius
Teres major
Teres minor
Rhomboid major
Latissimus dorsi
Lower back
Erector spinaei
Thoracolumbar fascia
Quadratus lumborum
Calves
Gastrocnemius soleus medial
Gastrocnemius soleus lateral
Tibialis
Flexor digitorum longus
Flexor hallucis longus
Peroneus brevis
Abdominals
Serratus anterior
External obliques
Rectus abdominis
Internal obliques
Transversus abdominis
Neck
Sternocleidomastoid
Scalenes
Lvator scapula
Splenius
Equipment
None
Dumbbell
Barbell
Machine
Cable
Band
Exercise ball
Kettlebell
Bench
TRX
Other
Mechanics
Compound
Isolation
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Barbell Preacher Curl
Muscles
Requires
Concentration Curls
Muscles
Requires
Variations
One Arm Dumbbell Preacher Curl -
Stabilizes your elbow in a similar way
Dumbbell Bicep Curl -
Allows better wrist position and requires more stabilization
Standing one-arm dumbbell curl over incline bench -
Another way to stabilize your elbow for more bicep isolation
Dumbbell Bicep Curl
Muscles
Requires
Variations
Reverse dummbell curl -
For more forearm activation
One Arm Dumbbell Preacher Curl -
Stabilizes your elbow in a similar way
Zottman Curl -
Builds more muscle in your forearms
Alternate Cross Body Hammer Curl
Muscles
Requires
Variations
Hammer curl -
Standard two arm hammer curl
Dumbbell Bicep Curl -
Allows better wrist position and requires more stabilization
Lying Dumbbell Triceps Extension
Muscles
Requires
Drag Curl
Muscles
Requires
Barbell Curl
Muscles
Requires
Variations
Barbell Preacher Curl -
Gives more isolation of the biceps
Drag Curl -
Allows more evenly trained biceps
Dumbbell Bicep Curl -
Allows better wrist position and requires more stabilization
Zottman Curl
Muscles
Requires
Biceps Curl To Shoulder Press
Muscles
Requires
Suspended biceps curl
Muscles
Requires
Skullcrusher
Muscles
Requires
Standing one-arm dumbbell curl over incline bench
Muscles
Requires
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