Arm Exercises

Close Grip Barbell Press

Close Grip Smith Machine Press

Close Grip Decline Barbell Press

Lying Tricep Extension "Skull Crushers"

Lying Decline Tricep Extension "Skull Crushers"

Cable Skull Crushers

Dumbbell Crossface

Dumbbell Kickback

Seated Overhead Extensions

Seated Dumbbell Overhead Extensions (one arm or two)

Seated Overhead Cable Extensions

Rear View

Seated One Arm Overhead Extensions

Bench Dips

Dips

Gravitron Assisted Dips

Pushdowns on Universal Machine

Pushdowns on Lat Pulldown Machine

Pushdowns
on Cable Crossover Machine

Underhand Pushdowns
Palms up
w/cloth or chain handle

Cable Kickback - Palm up on Cable Crossover Machine

Overhead Cable Extensions
on Pulldown machine

Cable Overhead Extensions
on Cable Crossover Machine

One Arm Cable Overhead Extensions on Cable Crossover Machine

Push Ups

Partial Flat Close Grip Barbell Press

Standing Barbell or EZ Curl Bar Curls

Standing Dumbbell Curls

Alternating Standing Dumbbell Curls

Seated Dumbbell Curls

Seated Dumbbell Curls

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

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

Preacher Curls w/Barbell, Dumbbell or EZ Curl Bar

Dumbbell Curl on an Incline Bench

Dumbbell Concentration Curls

Barbell Concentration Curls

Cable Curls
(Seated Cable Row Machine)

Cable Curls
(Cable Crossover Machine)

"CC" Cable Crossover Curls - High

"CC" Cable Crossover Curls - Low

One Arm "CC" Cable Crossover Curl - High

Chin Ups (Underhand)

Cross Body Dumbbell Curls

One Arm Cable Curl

Drag Curls

Drag Curls on the Universal Machine

Gravitron Chin Up (Underhand)

Barbell Curls over an Incline

Barbell Wrist Curls
(palms up)

Barbell Reverse Wrist Curls
(palms down)

Barbell Reverse Curls
(palms down)

Dumbbell Hammer Curls

Cable Hammer Curls
w/rope handle

Hang from Pull Up Bar for Time

Weight = Bodyweight

Barbell Hold for Time

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