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Upper Arm Exercises

Cable Triceps Kickback With Rope
Cable Triceps Kickback With Rope
Overview The cable triceps kikcback with rope is great finishing exercise for triceps. It gives you constant tension during the movement and great peak [...]
Triceps Cable Pushdown
Triceps Cable Pushdown
Overview The triceps cable pushdown is one of the most popular triceps exercises. It is comparable easy for performing and has it place in the routines of [...]
Triceps Rope Extension
Triceps Rope Extension
Overview The triceps rope extensions are great isolating exercise for the triceps. They work on the three heads of the triceps especially on the outer [...]
Incline Dumbbell Biceps Curl
Incline Dumbbell Biceps Curl
Overview The incline dumbbell curl is great isolation movement for biceps. It works the biceps muscle from stretched position which puts the emphasis on [...]
Tricep Dips
Tricep Dips
Overview The triceps dips are one of the best basic old school exercises which are beneficial for everybody – from the beginner to the advanced. They are [...]
Decline Pronated DB Triceps Extension
Decline Pronated DB Triceps Extension
Preparation Grasp a dumbbell and sit at the high end of decline bench with the dumbbell at the top of your thigh. Secure your legs/ ankles at the padding, [...]
Lying Dumbbell Triceps Extension
Lying Dumbbell Triceps Extension
Preparation Grasp set of dumbbells and sit at the end of a flat bench with the dumbbells at the top of your thighs. Then lie on the bench (with your head [...]
Incline Dumbbell Triceps Extension
Incline Dumbbell Triceps Extension
Preparation Grasp set of dumbbells and sit at the end of an incline bench with the dumbbells at the end of your thighs. Then lie on the bench and bring the [...]
Decline Dumbbell Triceps Extension
Decline Dumbbell Triceps Extension
Preparation Grasp set of dumbbells and sit at the high end of decline bench with the dumbbells at the top of your thighs. Secure your legs/ ankles at the [...]
Alternating Lying Dumbbell Triceps Extension
Alternating Lying Dumbbell Triceps Extension
Preparation Grasp set of dumbbells and sit at the end of a flat bench with the dumbbells at the top of your thighs. Then lie on the bench (with your head [...]
Alternating Incline Dumbbell Triceps Extension
Alternating Incline Dumbbell Triceps Extension
Preparation Grasp set of dumbbells and sit at the end of an incline bench with the dumbbells at the end of your thighs. Then lie on the bench and bring the [...]
Alternating Decline Dumbbell Triceps Extension
Alternating Decline Dumbbell Triceps Extension
Preparation Grasp set of dumbbells and sit at the high end of decline bench with the dumbbells at the top of your thighs. Secure your legs/ ankles at the [...]
EZBar Incline Triceps Extension
EZBar Incline Triceps Extension
Preparation Grab an EZ bar using a medium overhand grip and lie back on an incline bench, with your feet firm on the floor. Extend your arms straight up [...]
Seated Dumbbell Biceps Curl With Twist
Seated Dumbbell Biceps Curl With Twist
Preparation Grasp set of dumbbells and sit at the end of a flat bench with your back straight and hands to sides (palms facing your body). This will be [...]
Seated Alternating Dumbbell Hammer Curl
Seated Alternating Dumbbell Hammer Curl
Preparation Grasp set of dumbbells and sit at the end of a flat bench with your back straight and hands to sides (palms facing your body). This will be [...]
Seated Alternating Dumbbell Curl With Twist
Seated Alternating Dumbbell Curl With Twist
Preparation Grasp set of dumbbells and sit at the end of a flat bench with your back straight and hands to sides (palms facing your body). This will be [...]
Seated Alternating Dumbbell Biceps Curl
Seated Alternating Dumbbell Biceps Curl
Preparation Grasp set of dumbbells and sit at the end of a flat bench with your back straight and hands to sides (palms facing forward). This will be your [...]
One Arm Standing Dumbbell Hammer Curl
One Arm Standing Dumbbell Hammer Curl
Preparation Grasp a dumbbell and stand upright with your hand to side and palm facing your body. Position your feet about 15-20cm. apart and keep your [...]
One Arm Standing Dumbbell Curl With Twist
One Arm Standing Dumbbell Curl With Twist
Preparation Grasp a dumbbell and stand upright with your hand to side and palm facing forward. Position your feet about 15-20cm. apart and keep your knees [...]
One Arm Standing Dumbbell Biceps Curl
One Arm Standing Dumbbell Biceps Curl
Preparation Grasp a dumbbell and stand upright with your hand to side and palm facing forward. Position your feet about 15-20cm. apart and keep your knees [...]
One Arm Seated Dumbbell Curl With Twist
One Arm Seated Dumbbell Curl With Twist
Preparation Grasp dumbbell and sit at the end of a flat bench with your back straight and hand to side (palm facing forward). This will be your starting [...]
One Arm Seated Dumbbell Curl
One Arm Seated Dumbbell Curl
Preparation Grasp a dumbbell and sit at the end of a flat bench with your back straight and hand to side (palm facing forward). This will be your starting [...]
Dumbbell Alternate Bicep Curl With Twist
Dumbbell Alternate Bicep Curl With Twist
Preparation Grasp set of dumbbells and stand upright with your hand to sides and palms facing in. Position your feet about 15-20cm. apart and keep your [...]
One Arm Seated Dumbbell Hammer Curl
One Arm Seated Dumbbell Hammer Curl
Preparation Grasp dumbbell and sit at the end of a flat bench with your back straight and hand to side (palms facing your body). This will be your starting [...]
Standing Alternate Hammer Curls
Standing Alternate Hammer Curls
Preparation Grasp set of dumbbells and stand upright with your hand to sides and palms facing in. Position your feet about 15-20cm. apart and keep your [...]
Standing Dumbbell Hammer Curl
Standing Dumbbell Hammer Curl
Preparation Grasp set of dumbbells and stand upright with your hand to sides and palms facing in. Position your feet about 15-20cm. apart and keep your [...]
Seated Dumbbell Hammer Curl
Seated Dumbbell Hammer Curl
Preparation Grasp set of dumbbells and sit at the end of a flat bench with your back straight and hands to sides (palms facing your body). This will be [...]
Wide Grip Standing Barbell Curl
Wide Grip Standing Barbell Curl
Preparation Grasp a barbell with your hands at wider than a shoulder wide using an underhand grip (palms facing forward). Stand upright, with straight back [...]
Alternating Standing Dumbbell Biceps Curl
Alternating Standing Dumbbell Biceps Curl
Preparation Grasp set of dumbbells and stand upright with your hand to sides and palms facing forward. Position your feet about 15-20cm. apart and keep [...]
Seated Barbell Curl
Seated Barbell Curl
Preparation Grasp a barbell at around shoulder width apart using an underhand grip (palms facing forward) and sit at the end of a flat bench with the [...]
Ez Bar Decline Triceps Extension
Ez Bar Decline Triceps Extension
Ez Bar Triceps Extension
Ez Bar Triceps Extension
Preparation Grab an EZ bar using a medium overhand grip and sit on the end of a flat bench with the bar on your thighs. Bring the bar up to your chest and [...]
Standing Barbell Curl
Standing Barbell Curl
Preparation Grasp a barbell at around shoulder width apart using an underhand grip (palms facing forward). Stand upright, with straight back, feet about [...]
Dumbbell Biceps Curl
Dumbbell Biceps Curl
Preparation Grasp set of dumbbells and stand upright with your hand to sides and palms facing forward. Position your feet about 15-20cm. apart and keep [...]
Cross Body Hammer Curl
Cross Body Hammer Curl
Preparation Grasp set of dumbbells and stand upright with your hand to sides and palms facing in. Position your feet about 15-20cm. apart and keep your [...]
Floor Bench Press Close-Grip
Floor Bench Press Close-Grip
Preparation For best performance and safety purposes use a power rack to execute the Floor Bench Press Close-Grip. Set the hooks or supports up in a power [...]
Smith Machine Close-Grip Bench Press
Smith Machine Close-Grip Bench Press
Preparation Place a flat bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Lie back on the [...]
Close-Grip Barbell Bench Press
Close-Grip Barbell Bench Press
Preparation Lie back on a flat bench and put your legs firm on the floor. Grasp the bar with overhand grip (palms facing forward) with your hands about [...]