Muscle Group

Biceps

The Biceps brachii play a key role in pulling strength and arm flexion. They assist with stabilising the shoulder joint and control eccentric movement in lifting.

Exercises like rows, pull-ups, and curls develop strength and endurance through both functional and isolation patterns. Balanced biceps training enhances performance and arm definition.

athlete performing a dumbbell Meadows row in a staggered stance
Dumbbell Meadows Row

Dumbbell Meadows Row

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athlete performing a single-arm dumbbell dead stop row, one hand braced on bench
Single-Arm Dumbbell Dead Stop Row

Single-Arm Dumbbell Dead Stop Row

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Female Athlete performing sandbag power clean, mid-pull position with sandbag rising close to body, explosive hip drive visible, cinematic gym lighting showing power and focus
Sandbag Power Clean

Sandbag Power Clean

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Athlete performing sandbag Zercher carry, holding sandbag in elbows close to torso, upright posture, strong core engagement, cinematic gym lighting showing focus and control
Sandbag Zercher Carry

Sandbag Zercher Carry

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Athlete in wide-stance plank rowing a dumbbell; hips level; crisp studio gym lighting
Renegade Row

Renegade Row

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Athlete performing inverted row under barbell in rack, body straight, chest close to bar, controlled lighting in gym environment
Inverted Row

Inverted Row

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Female Athlete performing strict pull-up, chin above bar, gym rig background
Pull-Up Hold

Pull-Up Hold

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Female athlete pulling sled with rope in functional training area, strong tension
Sled Pull

Sled Pull

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Female Athlete performing strict pull-up, chin above bar, gym rig background
Pull-Ups

Pull-Ups

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Female athlete rowing on Concept2 machine, strong posture, cardio zone lighting
Rowing Machine

Rowing Machine

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