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- Exercise: Bicep Curl (Standing Barbell)
- Type: Isolation (elbow joint)
- Body part: Arm
- Primary mover: Biceps brachii
- Assisting muscles: Forearms
- Free Weight Variations: Standing/ seated barbell curls, Standing/ seated dumbbell curls, Incline seated curls, Preacher curls, Hammer curls.
- Machine Variations: Cable curls, Machine bicep curls
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- Exercise: Tricep Pushdown
- Type: Isolation (elbow joint)
- Body part: Arm
- Primary mover: Triceps brachii
- Assisting muscles: Forearms
- Exercises to work same muscle: Overhead Tricep extension, Tricep kickbacks, Tricep dips
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- Exercise: Bench Press (barbell flat)
- Type: Compound (shoulder & elbow joint)
- Body part: Chest
- Primary mover: Pectoralis major
- Assisting muscles: Anterior deltoids & triceps.
- Compound Exercises to work same muscle: Barbell/ dumbbell bench press, Machine chest press, Press ups
- Isolation Exercises to work same muscle: Dumbbell/cable flyes
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- Exercise: Bent over row (barbell)
- Type: Compound (shoulder & elbow joint)
- Body part: Back
- Primary mover: Latissimus dorsi
- Assisting muscles: Upper back, biceps & posterior deltoids.
- Exercises to work same muscle: Single arm row, Machine row, Cable row
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