Tap a muscle

The staple bilateral biceps builder.

Behind-the-body cable curl for a long stretch.

Curl with constant tension from a low pulley.

Strict single-arm curl for a peak contraction.

Bar stays close to the body, biasing the long head.

Allows supination for a strong biceps peak.

Wrist-friendly barbell curl variation.

Neutral-grip curl for brachialis and forearms.

Stretched-position curl on an incline bench.

Guided preacher curl for easy progressive overload.

Removes cheating by locking the upper arms.

Chest-supported curl that isolates the short head.

Palms-up row under a table or bar, biased toward the biceps.

Supinated curl up, pronated lower for extra forearm work.

Heavy horizontal row for mid-back thickness.

Removes lower-back stress from the row.

Supinated pull-up that also hammers the biceps.

Horizontal bodyweight row, scalable by foot position.

Machine alternative to pull-ups for lat development.

Landmine row with a huge stretch on the lats.

Unilateral row that trains each lat independently.

Vertical pull for lat width and upper-back strength.

Pronated curl that overloads the brachioradialis.

Chest-supported-feel row with constant cable tension.

Allows rotation and a long lat stretch.

Chest-over-bar row that is easy to overload.

Pull-up on towels for crushing grip strength.

Vertical pull that loads the side delts and traps.