An auxiliary upper-arm isolation exercise, the prone incline barbell curl (aka barbell spider curl) targets your brachialis, not your biceps brachii.
Invented by 6-time Mr. Olympia Dorian Yates, the underhand Yates row is a modified barbell row with an upright posture and shorter range of motion.
Targeting your pecs, anterior deltoids, triceps, and elbow flexors, the isometric wiper is a compound bodyweight exercise, good for burning out your chest.
The incline dumbbell curl targets your biceps brachii, emphasizing the long (or outer) head. Your brachialis and brachioradialis act as synergists.
The medium-grip lat pull-down is great for strengthening and building your back and arms, and developing upper-body strength.
The assisted pull-up machine and exercise are very useful in helping you to build enough upper-body strength to be able to perform pull-ups unassisted.
The dumbbell hammer preacher curl is an isolation exercise that targets your brachioradialis, not your biceps brachii, which acts as a synergist.
The cable one-arm reverse-grip triceps push-down is an isolation exercise that targets your triceps brachii, emphasizing all three heads of the muscle.
The one-arm bench dip targets your triceps brachii. If your supporting leg makes a significant contribution, your glutes and quads also become targets.
The decline skull crusher is an isolation exercise that targets your triceps brachii, especially the long head, which is the largest of the three triceps heads.
The seated bent-over two-arm dumbbell kickback is an isolation and push exercise that targets your triceps brachii. There are no synergistic muscles.
Improve your bench press with the Tate press, a popular triceps exercise amongst powerlifters! Learn how to perform the exercise with proper form.