Muscle
Arms
DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT
Arms Focus
Alternating Barbell Curl
Coach Notes
Coach Take
Old-school arm work that adds load while training each side independently.
Make It Easier
Alternating Dumbbell Curl
Level It Up
Slow Eccentric Alternate Curl
Build Size
3-5 x 10-15, rest 45-75s
Chase Pump
2 x 20 burn reps
Attribute Breakdown
Equipment
Barbell
BARBELL LIFT: STABLE LOAD, BIG STRENGTH POTENTIAL
Movement
Isolation
ISOLATION PATTERN TARGETING A SINGLE MAIN MUSCLE
Pattern
Horizontal
HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW
Reps
12+
HIGH-REP WORK FOR VOLUME, BURN, AND MUSCULAR ENDURANCE
Goal
Hypertrophy
PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME
Ego
Medium
MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE
Related Exercises
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