1
– Standing Barbell curl (standard, close grip, wide grip) – Standing EZ-bar curl (standard, close grip, wide grip) – Seated barbell curl (emphasizing top half of range of motion)
2
– Cable straight-bar biceps curl – Squatting cable EZ-bar biceps curl – Standing reverse-grip cable curl – Lying cable biceps curl
3
– Standing dumbbell curl (bilateral, alternating) – Seated dumbbell curl (bilateral, alternating) – Zottman curl
4
– Standard chin-up – Machine-assisted chin-up – Band-assisted chin-up – L-sit chin-up
5
– Reverse-grip bent-over row – Cable seated row (underhand grip) – Incline dumbbell row (underhand grip)
6
– Cable rope hammer curl – Dumbbell hammer curl (bilateral, alternating, seated) – Cable rope preacher hammer curl
7
– Incline dumbbell curl (bilateral, alternating) – Palms-out incline curl – Incline hammer curl
8
– Concentration curl (seated, standing) – Close-grip concentration curl – Cable concentration curl – Band concentration curl