| Single-Arm Dumbbell Row: Knee On Bench |
Pull |
Dumbbell |
Beginner |
Dumbbells, Flat Bench, Fat Gripz |
Back, Lower, Lats |
| Incline Bench Press |
Push |
Bodybuilding |
Intermediate |
Incline Bench, Fat Gripz, Barbell Bar |
Chest, Arms, Shoulders, Upper, Triceps, Anterior |
| Upright Rows: Dumbbell |
Pull |
Bodybuilding |
Beginner |
Dumbbells, Fat Gripz |
Back, Shoulders, Traps, Anterior, Lateral |
| Bicep Curls: Standing, E-Z curl bar, Wide-Grip |
Pull |
Bodybuilding |
Intermediate |
Cable Crossover Machine, Fat Gripz, EZ Curl Bar |
Arms, Biceps, Triceps |
| Drag Curls: Barbell, Wide-Grip |
Pull |
Bodybuilding |
Intermediate |
Barbell Bar, Fat Gripz |
Arms, Biceps, Triceps |
| Seated Rows: Pronated-Grip, Single-Arm, D-Handle |
Pull |
Bodybuilding |
Intermediate |
Fat Gripz, Single D Handle Attachment, Row Machine |
Back, Arms, Lats, Upper, Biceps |
| Seated Rows: Close-Grip |
Pull |
Bodybuilding |
Intermediate |
Row Machine, Fat Gripz, Double D Handle Attachment |
Back, Arms, Lats, Lower, Biceps |
| Upright Rows: Barbell, Close-Grip |
Pull |
Bodybuilding |
Intermediate |
Barbell Bar, Fat Gripz |
Back, Shoulders, Traps, Lateral, Anterior |
| Smith-Machine Shoulder Press: Behind The Neck |
Push |
Bodybuilding |
Intermediate |
Fat Gripz, Smith Machine, Flat Bench |
Shoulders, Back, Arms, Upper, Triceps |
| Concentration Curls: Standing, Off The Rack |
Pull |
Dumbbell |
Intermediate |
Dumbbells, Fat Gripz |
Arms, Biceps, Forearms |
| Lat Pull-Downs: Neutral-Grip |
Pull |
Bodybuilding |
Intermediate |
Fat Gripz, Lifting Straps, Lat Bar Attachment |
Back, Arms, Lats, Upper, Biceps |
| Dumbbell Front Raise: Supinated-Grip |
Pull |
Dumbbell |
Intermediate |
Fat Gripz, Dumbbells |
Shoulders, Arms, Anterior |
| Lat Pull-Downs: Neutral-Grip, Single-Arm, D-Handle |
Pull |
Bodyweight |
Intermediate |
Single D Handle Attachment, Fat Gripz, Lat / Mid Row Machine |
Back, Arms, Lats, Biceps |
| Dumbbell Front Raise: Supinated-Grip, Alternating |
Pull |
Dumbbell |
Intermediate |
Fat Gripz, Dumbbells |
Shoulders, Arms, Anterior |
| Dumbbell Military Press: Seated, All On One Arm, Then The Other |
Push |
Dumbbell |
Beginner |
Fat Gripz, Flat Bench, Dumbbells |
Shoulders, Chest, Arms, Upper, Triceps |
| Lat Pull-Downs: Pronated-Grip, Single-Arm, D-Handle |
Pull |
Bodybuilding |
Intermediate |
Single D Handle Attachment, Fat Gripz, Lat / Mid Row Machine |
Back, Arms, Lats, Upper, Triceps |
| Upright Rows: Barbell, Behind Back |
Pull |
Bodybuilding |
Intermediate |
Barbell Bar, Fat Gripz |
Back, Shoulders, Upper, Posterior |
| Lat Pull-Downs: Wide-Grip |
Pull |
Bodybuilding |
Intermediate |
Lifting Straps, Fat Gripz, Lat Bar Attachment |
Back, Arms, Lats, Triceps |
| Dumbbell Curls: Hammer Grip, Two-Arm |
Pull |
Dumbbell |
Beginner |
Fat Gripz, Dumbbells |
Arms, Biceps, Triceps, Forearms |
| Seated Rows: Neutral-Grip, Single-Arm, D-Handle |
Pull |
Bodybuilding |
Intermediate |
Single D Handle Attachment, Fat Gripz, Lifting Straps, Row Machine |
Back, Arms, Lats, Lower, Biceps |
| Bent-Over Dumbbell Row: Neutral-Grip |
Pull |
Dumbbell |
Intermediate |
Dumbbells, Fat Gripz |
Back, Arms, Lower |
| Rear Rows: Prone On Incline Bench, Dumbbell |
Pull |
Dumbbell |
Intermediate |
Incline Bench, Fat Gripz, Dumbbells |
Shoulders, Back, Posterior, Upper |
| Barbell Shoulder Press: Seated |
Push |
Bodybuilding |
Intermediate |
Flat Bench, Barbell Bar, Fat Gripz |
Shoulders, Chest, Arms, Upper, Triceps |
| Dumbbell Curls: Supinated-Grip, Two-Arm |
Pull |
Dumbbell |
Beginner |
Fat Gripz, Dumbbells |
Arms, Biceps, Triceps, Forearms |
| Barbell Shoulder Push Press: Standing, Split Stance |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Fat Gripz, Squat Rack |
Shoulders, Chest, Arms, Upper, Triceps |