Biceps variations
Inclined, supine and strict-curl positions place the torso differently relative to the upper arm and resistance. Choose the variation deliberately and record the configuration.
Skip to training contentA better-defined
Read the application, then evaluate the actual equipment and athlete. See the application.
▶ Watch demonstration
▶ Watch demonstration
▶ Watch demonstration
▶ Watch demonstration
▶ Watch demonstration
▶ Watch demonstration
▶ Watch demonstration
▶ Watch demonstration
▶ Watch demonstrationMake the interface
AMM · Arm Applications
A better-defined
accessory station.
Explore inclined, supine and supported options for biceps and triceps work. The key is the relationship between torso position, upper-arm position and the resistance.
On this pageThe approach
01 · Application logic
Choose the role of the support.
Triceps extensions
Confirm clearance around the head, bench and cables. A consistent upper-arm position helps define what counts as the intended repetition.
Cable-supported work
Set the pulley height and bench distance together. A cable variation cannot be reproduced from the exercise name alone.
02 · Compare the setup
What physically changes?
Exercise name alone
“Curl” or “extension” leaves the support angle, arm position and resistance path unspecified.
A defined application
Name the variation and record the support, bench angle, pulley position and chosen range.
03 · Exercise library
See the application.
Read the coaching detail.
Choose a demonstration or expand a card for setup and coaching considerations. Written application guides are identified separately.
▶ Watch demonstrationIncline Dumbbell Bicep Curls
Set a repeatable torso and upper-arm relationship for elbow-flexion work.
Setup & coaching details
Set the positionSecure the pad and establish the demonstrated seated, inclined or supine position. Confirm room for the implement beside the bench.
Coach the repetitionKeep the upper-arm position deliberate and control the transition between lowering and lifting.
Check the configurationA different torso angle can change the starting position. Select a range that fits the athlete and exercise.
▶ Watch demonstrationStraight Bar Incline Cable Tricep Pushdowns
Organize upper-arm position and support for triceps-focused work.
Setup & coaching details
Set the positionSecure the pad, check head support and choose a cable or implement path that clears the head and equipment.
Coach the repetitionUse a repeatable elbow path and controlled lowering. Keep load modest while establishing the configuration.
Check the configurationBench angle, cable height and grip all change the task. Record them rather than treating all variations as interchangeable.
▶ Watch demonstrationCurl Bar Incline Cable Tricep Pushdowns
Organize upper-arm position and support for triceps-focused work.
Setup & coaching details
Set the positionSecure the pad, check head support and choose a cable or implement path that clears the head and equipment.
Coach the repetitionUse a repeatable elbow path and controlled lowering. Keep load modest while establishing the configuration.
Check the configurationBench angle, cable height and grip all change the task. Record them rather than treating all variations as interchangeable.
▶ Watch demonstrationCable Incline Bicep Curls
Set a repeatable torso and upper-arm relationship for elbow-flexion work.
Setup & coaching details
Set the positionSecure the pad and establish the demonstrated seated, inclined or supine position. Confirm room for the implement beside the bench.
Coach the repetitionKeep the upper-arm position deliberate and control the transition between lowering and lifting.
Check the configurationA different torso angle can change the starting position. Select a range that fits the athlete and exercise.
▶ Watch demonstrationCable Supine Bicep Curls
Set a repeatable torso and upper-arm relationship for elbow-flexion work.
Setup & coaching details
Set the positionSecure the pad and establish the demonstrated seated, inclined or supine position. Confirm room for the implement beside the bench.
Coach the repetitionKeep the upper-arm position deliberate and control the transition between lowering and lifting.
Check the configurationA different torso angle can change the starting position. Select a range that fits the athlete and exercise.
▶ Watch demonstrationStrict Curls
Set a repeatable torso and upper-arm relationship for elbow-flexion work.
Setup & coaching details
Set the positionSecure the pad and establish the demonstrated seated, inclined or supine position. Confirm room for the implement beside the bench.
Coach the repetitionKeep the upper-arm position deliberate and control the transition between lowering and lifting.
Check the configurationA different torso angle can change the starting position. Select a range that fits the athlete and exercise.
▶ Watch demonstrationBarbell Skull Crushers
Organize upper-arm position and support for triceps-focused work.
Setup & coaching details
Set the positionSecure the pad, check head support and choose a cable or implement path that clears the head and equipment.
Coach the repetitionUse a repeatable elbow path and controlled lowering. Keep load modest while establishing the configuration.
Check the configurationBench angle, cable height and grip all change the task. Record them rather than treating all variations as interchangeable.
▶ Watch demonstrationSmith Machine JM Press
Organize upper-arm position and support for triceps-focused work.
Setup & coaching details
Set the positionSecure the pad, check head support and choose a cable or implement path that clears the head and equipment.
Coach the repetitionUse a repeatable elbow path and controlled lowering. Keep load modest while establishing the configuration.
Check the configurationBench angle, cable height and grip all change the task. Record them rather than treating all variations as interchangeable.
▶ Watch demonstrationDumbbell Incline Tricep Extensions
Organize upper-arm position and support for triceps-focused work.
Setup & coaching details
Set the positionSecure the pad, check head support and choose a cable or implement path that clears the head and equipment.
Coach the repetitionUse a repeatable elbow path and controlled lowering. Keep load modest while establishing the configuration.
Check the configurationBench angle, cable height and grip all change the task. Record them rather than treating all variations as interchangeable.
05 · Fit the session
Keep the goal in view.
01
Choose one task
Name the movement and the reason for changing the support.
02
Establish the setup
Record the contact, equipment settings and intended range.
03
Dose the work
Use an effort and volume appropriate to the current program.
04
Review & repeat
Evaluate control and performance before changing another variable.
Continue exploring
Connect the next part of your session.
Advanced Muscle Mechanics®
Make the interface
part of the plan.
Explore the product, understand the setup and choose the applications that belong in your training.