Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Lat Pull-Downs: Neutral-Grip	Pull	Bodybuilding	Intermediate	Fat Gripz, Lifting Straps, Lat Bar Attachment	Back, Arms, Lats, Upper, Biceps
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
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
Push Ups - Alternating Hand Release on Medicine Ball	N/A	Bodyweight	Athletic	None required	Chest, Arms, Triceps, Biceps
Skull Crushers: E-Z Curl Bar	Push	Bodybuilding	Intermediate	EZ Curl Bar, Fat Gripz	Arms, Triceps, Biceps
Step Up W Curl	N/A	Cardio	Beginner	Plyo / Step-up Boxes	Legs, Arms, Biceps, Glutes
Lying Bicep Curls: E-Z Curl Bar Close-Grip	Pull	Bodybuilding	Intermediate	EZ Curl Bar, Cable Crossover Machine, Ab Mat	Arms, Biceps, Triceps
Incline Curl	Pull	Dumbbell	Beginner	Incline Bench, Dumbbells	Arms, Biceps, Forearms
Overhead Biceps Concentration Curl	Pull	Bodybuilding	Beginner	None required	Arms, Biceps, Forearms
Concetration curl	Pull	Bodybuilding	Beginner	Dumbbells	Arms, Biceps, Forearms
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
Concentration Curls: Standing, Off The Rack	Pull	Dumbbell	Intermediate	Dumbbells, Fat Gripz	Arms, Biceps, Forearms
Inverted Row (Slow)	Pull	Bodyweight	Athletic	Smith Machine	Back, Arms, Lats, Biceps
Lying Bicep Curls: E-Z Curl Bar, Wide-Grip	Pull	Bodybuilding	Intermediate	Ab Mat, EZ Curl Bar, Cable Crossover Machine	Arms, Biceps, Triceps
Dumbbell Curls: Hammer Grip, Two-Arm	Pull	Dumbbell	Beginner	Fat Gripz, Dumbbells	Arms, Biceps, Triceps, Forearms
High Pull with Dumbbells		Dumbbell	Intermediate	Dumbbells	Shoulders, Arms, Core, Biceps
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
Barbell Curl w Reverse Grip	Pull	Bodybuilding	Beginner	Barbell Bar	Arms, Forearms, Biceps
Dead Lift, Hammer Curl, Double Squat	Pull	Bodybuilding	Beginner	Dumbbells	Legs, Arms, Hamstrings, 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