Variations Of 21s / 3-Part Curl

Biceps Curl On Incline Bench

muscle:	Biceps
auxiliary muscles:	Hand Flexors
required:	Dumbbells (2), Bench / Seat
level:	Easy
type:	Strength

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Preacher Curl On Exercise Ball

muscle:	Biceps
auxiliary muscles:	Hand Flexors
required:	Exercise Ball, Dumbbells (2) / Dumbbell / Barbell / EZ Bar
level:	Normal
type:	Strength

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Cross-Body Hammer Curl

muscle:	Biceps
auxiliary muscles:	Hand Flexors
required:	Dumbbells (2)
level:	Normal
type:	Strength

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Hammer Curl

muscle:	Biceps
auxiliary muscles:	Hand Flexors
required:	Dumbbells (2) / Kettlebells (2)
optional:	Seat
level:	Easy
type:	Strength

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Scott Curl With Dumbbell, Single-Arm

muscle:	Biceps
auxiliary muscles:	Hand Flexors
required:	Dumbbell, Bench / Seat
level:	Easy
type:	Strength

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Prone Biceps-Curl / Spider Curl

muscle:	Biceps
auxiliary muscles:	Hand Flexors
required:	Dumbbells (2) / Barbell / EZ Bar, Bench
level:	Normal
type:	Strength

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Lateral Biceps-Curl

muscle:	Biceps
auxiliary muscles:	Deltoids
required:	Dumbbells (2)
optional:	Seat
level:	Normal
type:	Strength

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Biceps-Curl With Dumbbells

muscle:	Biceps
auxiliary muscles:	Hand Flexors
required:	Dumbbells (2)
optional:	Seat
level:	Easy
type:	Strength

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Zottman Curl

muscle:	Biceps
auxiliary muscles:	Hand Flexors, Hand Extensors
required:	Dumbbells (2)
level:	Normal
type:	Strength

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Biceps-Curl With Dumbbells, Overhand Grip

muscle:	Biceps, Hand Extensors
auxiliary muscles:	Hand Flexors
required:	Dumbbells (2)
optional:	Seat
level:	Normal
type:	Strength

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