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Bicep Curl Machine. The bicep curl machine is one of the best exercises to help beginners understand the action of the bicep muscle. Using an arm curl machine ensures that your biceps get an intense workout. There are many differe.
Quadriceps and Hamstring Exercises. Quadriceps, Hamstrings (also, gluteus and calves): The quadriceps (the muscles on the front of your thigh) are the most important muscles in sports.They determine how fast you run, how high you jump, and how hard you can push. Coming in second are the combination of hamstring and gluteus (butt) muscles.or this reason some hamstring exercises have also been included at the end of the list. Note that you gluteus (butt) and lower leg (calve) muscles will also get a workout as they support the quads and hamstrings in each exercise. Prerequisites: 1  How to Warm Up. 2  How to Stretch.