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Arm Exercises

by Doug Walker

Triceps Exercises

Close Grip Bench Press

Close Grip Barbell Press

Close Grip Bench on Smith Machine

Close Grip Smith Machine Press

Close Grip Decline Bench Press

Close Grip Decline Barbell Press

Skull Crushers/Nose Breakers/Lying Tricep Extensions
Bars

Lying Tricep Extension "Skull Crushers"

Decline Skull Crusher

Lying Decline Tricep Extension "Skull Crushers"

Cable Skull Crushers

Cable Skull Crushers

Lying Dumbbell Crossface

Dumbbell Crossface

Dumbbell Kickbacks

Dumbbell Kickback

Overhead Tricep ExtensionsBars

Seated Overhead Extensions

Tricep Overhead Dumbbell Extensions

Seated Dumbbell Overhead Extensions (one arm or two)

Seated Overhead Cable ExtensionsPushdown handles

Seated Overhead Cable Extensions

Seated One Arm Overhead Extensions
Rear View

Seated One Arm Overhead Extensions

Bench Dips

Bench Dips

Dips

Dips

Gravitron Dips

Gravitron Assisted Dips

Tricep Pushdowns on Universal MachinePushdown handles

Pushdowns on Universal Machine

Tricep PushdownPushdown handles

Pushdowns on Lat Pulldown Machine

Tricep PushdownsTricep HandlesSingle handle

Pushdowns
on Cable Crossover Machine

Underhand Pushdowns
Palms up
w/cloth or chain handle

Underhand Cable Tricep KickbacksSingle handle

Cable Kickback - Palm up on Cable Crossover Machine

Overhead Cable ExtensionsCable handles

Overhead Cable Extensions
on Pulldown machine

Cable Overhead Tricep ExtensionCable handles

Cable Overhead Extensions
on Cable Crossover Machine

One Arm Tricep Overhead ExtensionSingle handle

One Arm Cable Overhead Extensions on Cable Crossover Machine

Push Ups

Push Ups

Partial Close Grip Bench Press

Partial Flat Close Grip Barbell Press

Bicep Exercises

Barbell Curl
Curl bars

Standing Barbell or EZ Curl Bar Curls

Dumbbell Curl

Standing Dumbbell Curls

Alternating Dumbbell Curls

Alternating Standing Dumbbell Curls

Seated Dumbbell Curl

Seated Dumbbell Curls

Seated Dumbbell Curls

Seated Dumbbell Curls

Incline Dumbbell Curl

Incline Dumbbell Curls
(keep head on bench & elbows back)

High Incline Dumbbell Curls

High Incline Dumbbell Curls
(keep head on bench & elbows back)

Preacher CurlDumbbell & Barbells

Preacher Curls w/Barbell, Dumbbell or EZ Curl Bar

Standing Dumbbell Preacher Curl

Dumbbell Curl on an Incline Bench

Concentration Curl

Dumbbell Concentration Curls

Barbell Concentration Curls

Barbell Concentration Curls

Standing Cable CurlCurl handles

Cable Curls
(Seated Cable Row Machine)

Cable CurlsCurl handles

Cable Curls
(Cable Crossover Machine)

Cable Crossover Curl

"CC" Cable Crossover Curls - High

Cable Crossover Curl

"CC" Cable Crossover Curls - Low

One arm cable curls

One Arm "CC" Cable Crossover Curl - High

Chin Ups

Chin Ups (Underhand)

Cross Body Dumbbell Curls

Cross Body Dumbbell Curls

Single handleOne Arm Cable Curl

One Arm Cable Curl

Drag Curls

Drag Curls

Universal Drag Curls

Drag Curls on the Universal Machine

Gravitron Chin up

Gravitron Chin Up (Underhand)

Barbell curls over incline

Barbell Curls over an Incline

Forearm Exercises

Forearm Curl

Barbell Wrist Curls
(palms up)

Reverse Forearm Curl

Barbell Reverse Wrist Curls
(palms down)

Revese Curl

Barbell Reverse Curls
(palms down)

Hammer Curl

Dumbbell Hammer Curls

Cable Hammer CurlRope handle

Cable Hammer Curls
w/rope handle

Hang from Pull Up Bar for Time

Weight = Bodyweight

Barbell Hold for Time

Forearm Roller

Forearm Wrist Roller
1 rep = up, down, back up the other direction then back down

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