Bicep
Curling movements that build arm size and grip strength.
Barbell Curl
BeginnerThe standard curl for building baseline bicep strength.
Hammer Curl
BeginnerA neutral-grip curl that also builds forearm size.
Incline Dumbbell Curl
IntermediateAn incline bench position that increases the stretch on the bicep.
Cable Curl
BeginnerConstant-tension curling without the grip limitations of free weights.
Concentration Curl
IntermediateA seated, single-arm curl that isolates the bicep fully.
Chin-Up
AdvancedA bodyweight pull that loads the biceps heavily alongside the back.
Dumbbell Curl
BeginnerA standard two-arm curl using dumbbells, simple and effective for building baseline bicep strength.
Resistance Band Curl
BeginnerA portable curl variation using a resistance band, useful for home training or travel.
EZ-Bar Curl
BeginnerA curl performed with an angled EZ-bar instead of a straight barbell, offering a more comfortable wrist position.
Zottman Curl
BeginnerA curl that combines an underhand lift with an overhand lowering phase, training the biceps and forearms together.
Drag Curl
BeginnerA curl variation where the bar drags up along the torso rather than arcing away from the body, changing the muscle emphasis.
Preacher Curl
IntermediateA curl performed with the upper arms supported on an angled pad, isolating the biceps and removing momentum.
Spider Curl
IntermediateA curl performed lying face-down on an incline bench, placing constant tension on the biceps throughout the range.
21s
IntermediateA curl variation combining partial and full reps in a structured sequence, building both strength and endurance in one set.
Cross-Body Hammer Curl
IntermediateA hammer curl variation curling the dumbbell across the body toward the opposite shoulder, changing the angle of resistance.
Waiter Curl
IntermediateA curl performed holding a dumbbell horizontally with both hands, like balancing a tray, isolating the long head of the bicep.
Weighted Chin-Up
AdvancedA loaded version of the chin-up, adding external weight once bodyweight reps stop being challenging.
Bayesian Curl
AdvancedA cable curl performed standing in front of the machine with the arm pulled slightly behind the body, maximizing the stretch.
One-Arm Pull-Up Negative
AdvancedA controlled, slow lowering from a one-arm hold, building toward the demanding full one-arm pull-up.
Iso-Hold Curl
AdvancedA curl variation incorporating a sustained isometric hold at the point of peak contraction, increasing time under tension significantly.
Log it the moment you finish the set.
Every exercise here is built into FitForgeFlow's logging flow.