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Exercises
Seated cable row (overhand grip)
Beginner
Seated cable row - supinated grip
Intermediate
Close grip seated cable row
Beginner
Kettlebell front raise
Intermediate
Kettlebell chin pull
Intermediate
Ab crunch
Beginner
Incline dumbbell press
Intermediate
Barbell lying triceps extension
Intermediate
Cable biceps curl with arms extended
Intermediate
Lying cable triceps extension
Intermediate
Horizontal triceps rope extension (facing away)
Intermediate
One-arm cable triceps pushdown
Beginner
Cable one-arm long range bicep curl
Intermediate
Unilateral pulley bicep curl
Beginner
Close-grip barbell curl
Beginner
Muscle up
Advanced
Hanging straight leg raise
Advanced
Military machine press (tight grip)
Beginner
Machine shoulder press
Beginner
Alternating rotating bicep curl
Beginner
Alternating dumbbell hammer curl
Beginner
Standing concentrated hammer curl
Intermediate
Standing concentration curl on bench
Beginner
Seated row machine
Beginner
Close-grip lat pulldown
Beginner
Triceps vertical dumbbell extension
Intermediate
Incline press machine
Beginner
Cable rope hammer curl
Beginner
Cable rope triceps pushdown
Beginner
Reverse hammer curl with barbell
Intermediate
Seated dumbbell hammer curl
Beginner
Wide bar biceps curl
Beginner
Preacher curl machine
Beginner
Seated biceps curl
Beginner
Tight grip pull-up
Intermediate
Neutral grip pull-up
Intermediate
Dips machine
Beginner
Pec deck adduction machine
Beginner
Machine lateral raise
Beginner
Arnold press
Advanced
Military press
Intermediate
Neck press with bar
Advanced
Pronated grip pull-up
Advanced
Parallel bar dips
Intermediate