Smart Workout Diary
Browse exercises with step-by-step instructions, technique tips and demonstrations.
Exercises: 1221
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The Dumbbell One-Arm Bicep Curl on Stability Ball is a seated single-arm curl performed while balancing on a stability ball. It primarily trains the biceps while the forearm assists with gripping and…
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The prone one-arm dumbbell hammer curl is an isolation exercise performed face down on an incline bench while holding a dumbbell with a neutral grip. It primarily trains the biceps and brachialis, wi…
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The dumbbell one-arm incline curl is a single-arm biceps exercise performed while seated on an incline bench. The angled bench position places the arm behind the torso, emphasizing the biceps through…
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The dumbbell one-arm preacher curl is an isolation exercise performed with one upper arm supported on a preacher bench. It primarily targets the biceps through controlled elbow flexion while limiting…
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The dumbbell one-arm reverse spider curl is an isolation exercise performed chest-supported on an incline bench with an overhand grip. It primarily trains the elbow flexors, with strong emphasis on t…
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The dumbbell one-arm seated curl is an isolation exercise in which one arm curls a dumbbell while seated. It primarily trains the biceps, with the forearm assisting in gripping and controlling the we…
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The dumbbell one-arm Zottman preacher curl is an isolation exercise performed with the upper arm supported on a preacher bench. You curl the dumbbell up with a supinated grip, rotate to a pronated gr…
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The dumbbell stability ball preacher curl is an isolation exercise in which the upper arm is supported against a stability ball while the elbow flexes to lift a dumbbell. It primarily targets the bic…
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The dumbbell preacher hammer curl is an arm isolation exercise performed with the upper arm supported on a preacher bench and a neutral grip. It primarily trains the biceps and brachialis while also…
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The dumbbell reverse bicep curl is a standing curl performed with an overhand grip. It primarily trains the forearms and brachioradialis while also working the biceps, helping build arm strength and…
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The dumbbell reverse spider curl is an incline-bench curl performed with an overhand grip while the chest is supported against the bench. It primarily trains the forearms, especially the brachioradia…
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The dumbbell rotational curl is a biceps curl in which the forearms rotate from a neutral grip toward a palm-up position as the weights are lifted. It primarily trains the biceps and also involves th…
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The Dumbbell Seated Alternating Hammer Curl is a seated single-arm curl performed with a neutral, palms-facing grip. It primarily trains the biceps and brachialis, with meaningful involvement from th…
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The dumbbell seated bicep curl is an isolation exercise performed while seated, curling dumbbells toward the shoulders. It primarily trains the biceps, with assistance from the forearms. The seated p…
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The seated dumbbell curl is an isolation exercise in which you curl dumbbells while seated. It primarily trains the biceps, with the forearms assisting grip and elbow flexion. It supports arm strengt…
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The dumbbell spider curl is an isolation exercise performed face-down on an incline bench, with the arms hanging vertically. It primarily trains the biceps through a controlled curl while limiting mo…
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The dumbbell Zottman curl combines a supinated curl on the way up with a pronated lowering phase. It primarily trains the biceps while placing substantial controlled work on the forearms and grip, su…
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The EZ Bar Close-Grip Curl is a standing elbow-flexion exercise performed with a narrow grip on an EZ bar. It primarily trains the biceps, while the forearms assist with gripping and control. It supp…
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The close-grip seated EZ-bar curl is an isolation exercise performed while seated, using a narrow grip on an EZ-bar to train the biceps. The seated position helps limit body momentum, while the forea…
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The reverse grip machine bicep curl is an isolation exercise performed on a curl machine with the palms facing down. It trains the biceps while placing added emphasis on the brachialis and forearm mu…
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The machine hammer curl is an isolation exercise performed on a strength machine with a neutral, palms-facing grip. It primarily trains the biceps and brachialis, with meaningful involvement from the…
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The Smith Machine Bicep Curl is a standing curl performed with the guided bar of a Smith machine using an underhand grip. It primarily trains the biceps while the forearms assist with gripping and el…
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The abdominal draw-in leg slide is a low-impact core-stability exercise performed lying on your back while sliding one heel along the floor. It emphasizes the deep abdominal muscles and helps build t…
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The abdominal hip roll is a bodyweight core exercise performed lying on your back while rolling bent legs from side to side. It primarily trains the obliques and abdominal muscles while teaching cont…
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