TOP ”7” BICEPS EXERCISES
1. Seated hammer curl
![](http://gaare.se/wp-content/uploads/2023/03/image-71.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-72.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-73.png)
2. Dumbbell preacher curl
![](http://gaare.se/wp-content/uploads/2023/03/image-74.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-75.png)
3. EZ bar curl
![](http://gaare.se/wp-content/uploads/2023/03/image-76.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-77.png)
4. Spider curl
![](http://gaare.se/wp-content/uploads/2023/03/image-78.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-79.png)
5. Reverse curl
![](http://gaare.se/wp-content/uploads/2023/03/image-80.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-81.png)
Drag curl
![](http://gaare.se/wp-content/uploads/2023/03/image-82.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-83.png)
Single arm cable curl
![](http://gaare.se/wp-content/uploads/2023/03/image-84.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-85.png)
TOP ”7” TRICEPS EXERCISES
![](http://gaare.se/wp-content/uploads/2023/03/image-86.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-87.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-88.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-89.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-91.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-92.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-93.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-94.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-95.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-96.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-97.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-98.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-99.png)
![](http://gaare.se/wp-content/uploads/2023/03/image-100.png)
Ett tips:
Om du har ont i armbågen bör du träna Triceps först, sedan Biceps.
Då kommer det göra mindre ont när du tränar biceps.
Har du inga problem kan du träna Biceps först och sedan triceps.