Tag: biceps brachii

Exercise Guide Chest

Bodyweight fly

An advanced bodyweight exercise, the bodyweight fly (aka rollout fly) can be an isolation or compound exercise depending on whether you extend your elbows.

Exercise Guide Arms

Prone incline barbell curl

An auxiliary upper-arm isolation exercise, the prone incline barbell curl (aka barbell spider curl) targets your brachialis, not your biceps brachii.

Exercise Guide Back Arms

Underhand Yates row

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.

Exercise Guide Chest Arms

Isometric wiper

Targeting your pecs, anterior deltoids, triceps, and elbow flexors, the isometric wiper is a compound bodyweight exercise, good for burning out your chest.

Exercise Guide Arms

Incline dumbbell curl

The incline dumbbell curl targets your biceps brachii, emphasizing the long (or outer) head. Your brachialis and brachioradialis act as synergists.

Exercise Guide Back Arms

Assisted pull-up

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.

Exercise Guide Chest

Machine fly

The machine fly is an isolation exercise for your lower pectoralis major. Use it to warm up your pecs, pre-exhaust them, or flush them at the end of a chest...

Exercise Guide Arms

Overhead cable curl

An auxiliary arm exercise, the overhead cable curl targets your brachialis. Your biceps brachii, especially the short (inner) head, and brachioradialis act as...

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