Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Seated Rows: Pronated-Grip, Single-Arm, D-Handle	Pull	Bodybuilding	Intermediate	Fat Gripz, Single D Handle Attachment, Row Machine	Back, Arms, Lats, Upper, Biceps
Lying Bicep Curls: E-Z Curl Bar Close-Grip	Pull	Bodybuilding	Intermediate	EZ Curl Bar, Cable Crossover Machine, Ab Mat	Arms, Biceps, Triceps
Bicep Curls: Standing, E-Z curl bar, Wide-Grip	Pull	Bodybuilding	Intermediate	Cable Crossover Machine, Fat Gripz, EZ Curl Bar	Arms, Biceps, Triceps
Push Ups - Alternating Hand Release on Medicine Ball	N/A	Bodyweight	Athletic	None required	Chest, Arms, Triceps, Biceps
Drag Curls: Barbell, Wide-Grip	Pull	Bodybuilding	Intermediate	Barbell Bar, Fat Gripz	Arms, Biceps, Triceps
Seated Rows: Close-Grip	Pull	Bodybuilding	Intermediate	Row Machine, Fat Gripz, Double D Handle Attachment	Back, Arms, Lats, Lower, Biceps
Concentration Curls: Standing, Off The Rack	Pull	Dumbbell	Intermediate	Dumbbells, Fat Gripz	Arms, Biceps, Forearms
Lying Bicep Curls: E-Z Curl Bar, Wide-Grip	Pull	Bodybuilding	Intermediate	Ab Mat, EZ Curl Bar, Cable Crossover Machine	Arms, Biceps, Triceps
High Pull with Dumbbells		Dumbbell	Intermediate	Dumbbells	Shoulders, Arms, Core, Biceps
Dumbbell Curls: Hammer Grip, Two-Arm	Pull	Dumbbell	Beginner	Fat Gripz, Dumbbells	Arms, Biceps, Triceps, Forearms
Wide Squat, Wide Curl, Hulk Pose	Pull	Bodybuilding	Beginner	Dumbbells	Arms, Back, Legs, Biceps, Upper
Bicep Cable curl	Pull	Bodybuilding	Beginner	Cable Crossover Machine	Arms, Biceps
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
Dead Lift, Hammer Curl, Double Squat	Pull	Bodybuilding	Beginner	Dumbbells	Legs, Arms, Hamstrings, Biceps
Barbell Curl w Reverse Grip	Pull	Bodybuilding	Beginner	Barbell Bar	Arms, Forearms, Biceps
Dumbbell Curls: Supinated-Grip, Two-Arm	Pull	Dumbbell	Beginner	Fat Gripz, Dumbbells	Arms, Biceps, Triceps, Forearms
Single-arm dumbell row (hypertrophy)	Pull	Dumbbell	Intermediate	None required	Back, Arms, Biceps, Forearms
Rocca Press/Shoulder Push Up	Push	Bodyweight	Intermediate	None required	Shoulders, Arms, Biceps
Concentration Curls: Seated	Pull	Bodybuilding	Intermediate	Dumbbells, Flat Bench, Fat Gripz	Arms, Biceps, Forearms
Bicep Curl to Overhead Press	N/A	Dumbbell	Beginner	Dumbbells	Arms, Shoulders, Biceps, Anterior
Cable Rows	Pull	Bodybuilding	Intermediate	None required	Back, Arms, Shoulders, Biceps, Forearms, Posterior
Tricep Push Downs: Reverse Grip	Push	Bodybuilding	Intermediate	Preacher Curl Attachment, Fat Gripz	Arms, Triceps, Biceps
Bicep Curls: Standing, Barbell, Close-Grip	Pull	Bodybuilding	Intermediate	Barbell Bar, Fat Gripz	Arms, Biceps, Triceps
Bicep Curl on Stability ball with Bands	Pull	Exercise Ball	Beginner	None required	Arms, Core, Biceps
Barbell Row: Supinated-Grip	Pull	Bodybuilding	Intermediate	Fat Gripz, Barbell Bar	Back, Arms, Lower, Biceps