3 sets · 8–12 reps
Upper chest emphasis. Bar to just below the collarbone, controlled eccentric.
3 sets · 8–12 reps
Upper chest emphasis. Fixed path — good for pushing closer to failure safely.
3 sets · 8–12 reps
DBs allow deeper stretch at bottom than barbell.
3 sets · 12–15 reps
Stretch focus — feel the pec at the bottom of each rep.
2 sets · 8–12 reps
Lean forward to bias chest over triceps. Log added weight only — leave blank if bodyweight.
3 sets · 8–12 reps
Standard straight-bar curl. Keep elbows pinned, no swinging.
3 sets · 10–12 reps
Per arm. Full stretch at bottom — no cheating. Hard squeeze at top.
3 sets · 10–12 reps
Per arm. Seated, elbow braced against the inner thigh so the upper arm cannot move. Slow lowering, hard squeeze at the top — highest bicep activation of any curl variation.
3 sets · 12–15 reps
Hanging or captain's chair. Controlled lowering — no swinging.
💉 Nightly Injection