triceps / biceps
Body Heatmap
Target Muscles
Hammer Curl (Dumbbell)
15 reps1
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
7
5
Bicep Curl (Dumbbell)
15 reps1
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
7
5
Seated Incline Curl
15 reps1
Biceps
Seated Incline Curl
Biceps
Set
KG
Reps
1
7
5
Bicep Curl (Barbell)
15 reps1
Biceps
Bicep Curl (Barbell)
Biceps
Set
KG
Reps
1
12
5
Cross Body Hammer Curl
15 reps1
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
1
7
5
EZ Bar Biceps Curl
15 reps1
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Reps
1
12
5
Alternate Biceps Curl
15 reps1
Biceps
Alternate Biceps Curl
Biceps
Set
KG
Reps
1
7
5
Preacher Curl (Dumbbell)
15 reps1
25 reps2
30 reps3
Biceps
Preacher Curl (Dumbbell)
Biceps
Set
KG
Reps
1
7
5
2
7
5
3
-
-
Preacher Curl (Barbell)
15 reps1
Biceps
Preacher Curl (Barbell)
Biceps
Set
KG
Reps
1
12
5
21s Bicep Curl
15 reps1
Biceps
21s Bicep Curl
Biceps
Set
KG
Reps
1
12
5
EZ Barbell Preacher Curl
15 reps1
Biceps
EZ Barbell Preacher Curl
Biceps
Set
KG
Reps
1
12
5
Zottman Curl (Dumbbell)
15 reps1
BicepsForearms
Zottman Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
7
5
Dumbbell Preacher Curl (Turned Torso)
15 reps1
25 reps2
Biceps
Dumbbell Preacher Curl (Turned Torso)
Biceps
Set
KG
Reps
1
7
5
2
7
5
Dumbbell One Arm Hammer Preacher Curl
15 reps1
25 reps2
BicepsForearms
Dumbbell One Arm Hammer Preacher Curl
BicepsForearms
Set
KG
Reps
1
7
5
2
7
5
Concentration Curl
15 reps1
25 reps2
Biceps
Concentration Curl
Biceps
Set
KG
Reps
1
7
5
2
7
5
Reverse Grip Concentration Curl
15 reps1
BicepsForearms
Reverse Grip Concentration Curl
BicepsForearms
Set
KG
Reps
1
7
5
Pinwheel Curl (Dumbbell)
15 reps1
25 reps2
BicepsForearms
Pinwheel Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
7
5
2
7
5
Waiter Curl (Dumbbell)
15 reps1
25 reps2
BicepsForearms
Waiter Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
7
5
2
7
5
Drag Curl
15 reps1
Biceps
Drag Curl
Biceps
Set
KG
Reps
1
12
5
Plate Curl
15 reps1
BicepsForearms
Plate Curl
BicepsForearms
Set
KG
Reps
1
10
5
Reverse Curl (Barbell)
15 reps1
ForearmsBiceps
Reverse Curl (Barbell)
ForearmsBiceps
Set
KG
Reps
1
12
5
Reverse Curl (Dumbbell)
15 reps1
ForearmsBiceps
Reverse Curl (Dumbbell)
ForearmsBiceps
Set
KG
Reps
1
7
5
Dumbbell Standing Reverse Curl Rotate
15 reps1
ForearmsBiceps
Dumbbell Standing Reverse Curl Rotate
ForearmsBiceps
Set
KG
Reps
1
7
5
Standing Military Press (Barbell)
15 reps1
Front DeltsSide DeltsTriceps
Standing Military Press (Barbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
12
5
Overhead Press (Dumbbell)
15 reps1
25 reps2
Front DeltsSide DeltsTriceps
Overhead Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
7
5
2
7
5
Bench Press (Dumbbell)
15 reps1
25 reps2
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
7
5
2
7
5
Shoulder Press (Dumbbell)
15 reps1
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
7
5
Incline Bench Press (Dumbbell)
15 reps1
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
7
5
Bench Press (Barbell)
15 reps1
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
12
5
Wide-Elbow Triceps Press (Dumbbell)
15 reps1
TricepsChest
Wide-Elbow Triceps Press (Dumbbell)
TricepsChest
Set
KG
Reps
1
7
5
Dumbbell Lying Floor Skull Crusher
15 reps1
Triceps
Dumbbell Lying Floor Skull Crusher
Triceps
Set
KG
Reps
1
7
5
Skullcrusher (Barbell)
15 reps1
Triceps
Skullcrusher (Barbell)
Triceps
Set
KG
Reps
1
12
5
Triceps Extension (Dumbbell)
15 reps1
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
7
5
