Exercise Directory [Arms]



See Exercises For - Abdominal - Arms - Back - Chest - Legs - Shoulders


Biceps Curl (Barbell Standard)
Target Muscles: Biceps brachii, Brachialis, Brachioradialis
Starting Position:
1. Stand with your feet hip-width apart.
2. Hold a barbell with your hands shoulder­ width apart, palms facing forwards.
3. The bar should rest against your thighs and your arms should be fully extended.
The Movement:
1. Bend your elbows as you curl the bar up in a smooth arc towards your shoulders. Keep your upper arms fixed by the sides of your body.
2. Hold for a count of two; then slowly lower the bar back to the starting position.
Tips:
• Do not move your upper arms or elbows at any point of the movement.
• Keep your body absolutely still- make sure you do not lean back or swing the bar up as this will strain the back and reduce the work on the biceps.
• Keep your wrists locked.
• Lower the bar under control until your' arms are fully extended  shortening or' rushing the downwards phase will reduce the  effectiveness of the exercise.
Variations:
EZ-bar curl: Arm curls can be performed using an EZ-bar instead of a straight bar. This  reduces the stress on the wrists, although it puts the biceps in a  biomechanically weaker position so they receive less stimulation.
Wide grip curl: Using a grip slightly wider than shoulder width apart places more emphasis  on the inner head of the biceps.
Narrow grip curl: Using a grip slightly narrower than shoulder width apart places more  emphasis on the outer head of the biceps.



Biceps Curl (Barbell Preacher)
Target Muscles: Biceps brachii, Brachialis, Brachioradialis
Starting Position:
1. Sit on the seat of a preacher curl machine, adjusting it so that your  armpits rest over the top edge of the pad.
2. Hold a barbell with your hands shoulder width apart, palms facing  forwards.
3. Your arms should be fully extended.
The Movement:
1. Bend your elbows as you curl the bar up in ,a smooth arc towards  your shoulders, stopping about 20-30 cm short of your shoulders.
2. Hold for a count of two; then slowly lower (the bar back to the starting  position.
Tips:
• Keep your shoulders back and relaxed ­avoid leaning forwards as you  curl the bar up or the emphasis will shift from your biceps to your  shoulders.
• Keep your body still and your wrists locked.
• Lower the bar until your arms are fully extended - shortening the  downwards phase will reduce the effectiveness of the exercise.
Variations:
EZ-bar preacher curl: Preacher curls can be performed using an EZ­bar instead of a straight bar.  This reduces the stress on the wrists although it puts the biceps in a  biomechanically weaker position so they receive less stimulation.
Dumbbell preacher curl: Preacher curls can be performed with dumbbells, allowing you to concentrate  more fully on each repetition because you can perform them one arm at a  time.



Biceps Curl (Barbell Reverse Grip)
Elbow Flexion (in pronation)
Muscles worked: This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well.
Starting position:
• Stand on a flat surface free of obstructions with a barbell on the floor or on a rack.
• Bend down and grasp the barbell with your palms facing down/backward.
• Stand with your arms by your sides.
• Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back.
Motion:
• Keeping the palms facing down, slowly curl the barbell forward, then upward, then in toward your shoulders while keeping your elbows at your sides and your upper arms completely still.
• Slowly lower to the starting position.
Key points:
• Keep elbows from moving forward and backward.
• Keep wrists straight.

• Keep your trunk muscles tight and maintain a very slight arch in your lower back.


Biceps Curl (Dumbbell Standard)
Target Muscles: Biceps brachii, Brachialis, Brachioradialis
Two Arm Dumbbell Curls
Starting Position:
1. Stand with your feet hip-width apart or sit on the end of a bench.
2. Hold a pair of dumbbells, palms facing in towards your body.
3. Your arms should be fully extended.
The Movement:
1. Curl one dumbbell up at a time in a smooth arc towards your  shoulders, rotating your forearm so that your palm faces your  shoulder at the top of the movement.
Single Arm Alternating Dumbbell Curls
2. Hold for a count of two; then slowly lower the dumbbell back to the  starting position.
3. Repeat with the other arm and continue alternating arms.
Tips:
• Curl the dumbbells up slowly - do not swing them up.
• Keep your upper arms fixed by the sides of your body.
• Keep your body absolutely still- make sure you do not sway  backwards.
• Make sure you fully straighten your arms when you lower the  dumbbells; do not shorten the downwards phase.



Biceps Curl (Dumbbell Hammer)
Target MusclesBiceps brachii, Brachialis, Brachioradialis
Starting Position:
1. Stand with your feet hip-width apart or sit on the end of a bench.
2. Hold a pair of dumbbells, palms facing in towards your body.
3. Your arms should be fully extended.
The Movement:
1. Curl one dumbbell up at a time in a smooth arc towards your  shoulders, DO NOT rotate your forearm so that your palm faces your shoulder at the top of the movement.
2. Hold for a count of two; then slowly lower the dumbbell back to the starting position.
3. Repeat with the other arm and continue alternating arms.
Tips:
• Curl the dumbbells up slowly. Do not swing them up.
• Keep your upper arms fixed by the sides of your body.
• Keep your body absolutely still. Make sure you do not sway backwards.
• Make sure you fully straighten your arms when you lower the  dumbbells. Do not shorten the downwards phase.



Biceps Curl (Single Arm Dumbbell Preacher)
Target MusclesBiceps brachii, Brachialis, Brachioradialis
Starting Position:
1. Sit on the seat of a preacher curl machine, adjusting it so that your armpits rest over the top edge of the pad.
2. Hold a dumbbell in each hand shoulder width apart, palms facing forwards.
3. Your arms should be fully extended.
The Movement:
1. Bend your elbows as you curl the dumbbell up in a smooth arc towards  your shoulders, stopping about 20-30 cm short of your shoulders.
2. Hold for a count of two; then slowly lower the dumbbell back to the starting  position.
Tips:
• Keep your shoulders back and relaxed ­avoid leaning forwards as you  curl the dumbbell up or the emphasis will shift from your biceps to your shoulders.
• Keep your body still and your wrists locked.
• Lower the dumbbell until your arms are fully extended. Shortening the  downwards phase will reduce the effectiveness of the exercise.



Biceps Curl (Incline Dumbbell)
Target Muscles: Biceps brachii, Brachialis, Brachioradialis
Starting Position:
1. Sit on an incline bench with your back and shoulders pressed firmly  against the bench.
2. Hold a pair of dumbbells by your sides, palms facing inwards.
3. Your arms should be fully extended and hang downwards.
The Movement:
1. Slowly curl one dumbbell towards your shoulder, rotating your forearm  so that your palm faces your shoulder at the top of the movement.
2. Hold for a count of two; then slowly lower the dumbbell back to the  starting position.
3. Repeat with the other arm and continue alternating arms.
Tips:
• Do not allow your body to move forwards to generate momentum -  keep your torso still.
• Make sure you fully straighten your arms at the bottom of the  movement.



Biceps Curl (Machine)
Target MusclesBiceps brachii, Brachialis, Brachioradialis
Starting Position:
1. Sit on a biceps curl machine with your back and shoulders pressed firmly  against the bench.
2. Hold the handles by your sides, palms facing forward.
3. Your arms should be fully extended and hang downwards.
The Movement:
1. Slowly curl one handles towards your shoulder, so that your palm faces your shoulder at the top of the movement.
2. Hold for a count of two; then slowly lower the handles back to the  starting position.
3. Repeat with the other arm and continue alternating arms.
Tips:
• Do not allow your body to move forwards to generate momentum -  keep your torso still.
• Make sure you fully straighten your arms at the bottom of the  movement.



Biceps Curl (Indy Arm Cable)

Target MusclesBiceps brachii, Brachialis, Brachioradialis
Starting Position:
1. Stand with your feet hip-width apart.
2. Hold two cables in the same fashion that you would dumbbells.
3. The cables should start behind your thighs and your arms should be fully extended.
The Movement:
1. Bend your elbows as you curl the cables up in a smooth arc towards your shoulders. Keep your upper arms fixed slightly behind your body.
2. Hold for a count of two; then slowly lower the cables back to the starting position.
Tips:
• Do not move your upper arms or elbows at any point of the movement.
• Keep your body absolutely still- make sure you do not lean back or stand on your tip toes as this will strain the back and reduce the work on the biceps.
• Keep your wrists locked.
• Lower the cables under control until your' arms are fully extended  shortening or' rushing the downwards phase will reduce the  effectiveness of the exercise.
Variations:
Single Arm: In this variation you are doing a cross between a cable curl and a concentration curl. Bring the cable up to your chest from the side.



Biceps Curl (Cable Overhead)
Target MusclesBiceps brachii, Brachialis, Brachioradialis
Starting Position:
1. Sit at a typical lat pull down station.
2. Grasp the handles palms facing back, hands close together.
3. Keep your upper arms pressed to your ears to limit shoulder involvement.
The Movement:
1. Bend your elbows as you curl the cable down in a smooth arc behind your head and toward your shoulder blades. Keep your upper arms fixed.
2. Hold for a count of two; then slowly raise the cable back to the starting position.
Tips:
• Do not move your upper arms or elbows at any point of the movement.
•It is ok to lean in and get a bit of an abdominal burn at the same time, but concentrate on the biceps.
• Keep your wrists locked.
• Raise the cable under control until your' arms are fully extended  shortening or' rushing the upward phase will reduce the  effectiveness of the exercise.
Variations:
Single Arm: In this variation you are doing a cross between a cable curl and a concentration curl.


Biceps Curl (Cable Head Crunch)
Target MusclesBiceps brachii, Brachialis, Brachioradialis
Starting Position:
1. Stand with your feet hip-width apart.
2. Hold two high cables straight out at the shoulders.
3. Bend the working arm to 90° at the elbow and bring it in so that your forearms are beside your head and your hands touch above it.
The Movement:
1. Bend your elbows as you curl the cables up in a smooth arc towards the back of your head. Keep your upper arms fixed straight out from your shoulders.
2. Hold for a count of two; then slowly lower the cables back to the starting position.
Tips:
• Do not move your upper arms or elbows at any point of the movement.
• Keep your body absolutely still- make sure you do not lean back or stand on your tip toes as this will strain the back and reduce the work on the biceps.
• Keep your wrists locked.
• Lower the cables under control until your' arms are fully extended  shortening or rushing the downwards phase will reduce the  effectiveness of the exercise.
Variations:
Single Arm: In this variation you are doing a cross between a cable curl and a concentration curl. Good luck on this one because I always lose my balance, but I have seen people do it.


Biceps Curl (Single Arm Dumbbell Concentration)
Target Muscles: Biceps brachii, Brachialis, Brachioradialis
Starting Position:
1. Sit on a bench with your legs fairly wide apart.
2. Hold a dumbbell with one hand and brace that arm against the inside  of the same thigh.
3. Your arm should be full extended and your palm should be facing the  opposite thigh.
The Movement:
1. Slowly curl the dumbbell up in a smooth arc towards your shoulder.
2. Squeeze your biceps hard at the top of the movement, hold for a count  of two and then slowly lower the dumbbell back to the starting  position.
Tips:
• Make sure you curl the dumbbell to you shoulder and do not move  your shoulder t the dumbbell. Keep your shoulder bad and relaxed.
• Do not lean backwards.
• Keep your upper arm fixed.
• Make sure you fully straighten your arm when you lower the  dumbbells; do not shorten the downwards phase.



Biceps Curl (Single Arm Cable Concentration)

Target MusclesBiceps brachii, Brachialis, Brachioradialis
Starting Position:
1. Bend over or kneel beside a cable tower.
2. Using the cable grip from the lowest position place your elbow on the inside of your knee.
3. Your arm should be full extended and your palm should be facing the  opposite thigh.
The Movement:
1. Slowly curl the cable grip up in a smooth arc towards your shoulder.
2. Squeeze your biceps hard at the top of the movement, hold for a count  of two and then slowly lower the grip back to the starting  position.
Tips:
• Make sure you curl the cable grip to your shoulder and do not move  your shoulder to the dumbbell. Keep your shoulder relaxed.
• Do not lean backwards.
• Keep your upper arm fixed.
• Make sure you fully straighten your arm when you lower the cable grip; do not shorten the downwards phase.



Triceps Pushdown (Cable Rope)
Target Muscles: Triceps (Especially the outer and medial heads),  Brachioradialis
Starting Position:
1. Attach a short, angled bar to the overhead cable of a lat machine.
Tricep Push Downs Using a Rope
2. Place your hands on the bar, palms facing downwards.
3. Bring the bar down until your elbows are at your sides and bent at  about 90°.
The Movement:
1. Keeping your upper arms close to your body, press the bar down,  moving only your forearms, until your arms are fully extended.
2. Hold for a count of two; then slowly return the bar to the starting  position.
Tips:
• Keep your elbows fixed firmly at your sides throughout the movement.
• Do not lean too far forwards.
• Keep your wrists locked and your palms facing you.
Variation:
Short bar: You may use a short straight bar instead of the angled bar, although this  places more strain on the wrists and forearms.



Triceps Pushdown (Cable V-Bar)
Target MusclesTriceps (Especially the outer and medial heads),  Brachioradialis
Tricep Push Downs Using a V Bar
Starting Position:
1. Attach a short, angled bar to the overhead cable of a lat machine.
2. Place your hands on the bar, palms facing downwards.
3. Bring the bar down until your elbows are at your sides and bent at  about 90°.
The Movement:
1. Keeping your upper arms close to your body, press the bar down,  moving only your forearms, until your arms are fully extended.
2. Hold for a count of two; then slowly return the bar to the starting  position.
Tips:
• Keep your elbows fixed firmly at your sides throughout the movement.
• Do not lean too far forwards.
• Keep your wrists locked and your palms facing you.
Variation:
Short bar: You may use a short straight bar instead of the angled bar, although this  places more strain on the wrists and forearms.
Using a rope: You may use a rope instead of an angled bar. Make sure that you push your forearms out at the end of each rep.



Triceps Pushdown (Machine)
Target MusclesTriceps (Especially the outer and medial heads),  Brachioradialis
Starting Position:
1. Sit down at a triceps push-down machine.
2. Place your hands on the handles, palms facing downwards.
3. Bring the handles down until your elbows are at your sides and bent at  about 90°.
The Movement:
1. Keeping your upper arms close to your body, press the handles down,  moving only your forearms, until your arms are fully extended.
2. Hold for a count of two; then slowly return the handles to the starting  position.
Tips:
• Keep your elbows fixed firmly at your sides throughout the movement.
• Do not lean too far forwards.
• Keep your wrists locked and your palms facing down.
Variation:
Parallel grip: If you hold the handles with your palms facing you, then you will work your chest a bit more than your triceps.



Triceps Dip (Bench Standard)
Target Muscles: Triceps (Especially the outer and medial heads)
Starting Position:
1. You will need to place two benches, about the length of your legs,  apart.
2. Place your hands shoulder-width apart, fingers facing forwards, on the  edge of one bench.
3. Place your heels on the other bench so that your legs form a straight  bridge between the two benches.
The Movement:
1. Bend your elbows and lower your body until your elbows make an  angle of 90°.
2. Hold for a count of two; then straighten your arms to bring you back to  the starting position.
Tips:
• Keep your back close to the bench.
• Do not lock or snap out your elbows at the top of the movement.
• Keep your elbows directed backwards during both the lowering and  raising phases.
• Do not shorten the downwards phase. . Keep the movement slow - do  not rush the reps.
Variations:
Easier Place your feet flat on the floor instead of on a bench. Advanced Place a weight disc across your lap to increase, the resistance.



Triceps Extension (Barbell Lying)
Target Muscles: Triceps (Especially the outer and medial heads),  Brachioradialis
Starting Position:
1. Lie on your back on a fIat bench. If you have an excessive arch in  your back, place your feet on the end of the bench or on a low step.
2. Hold the bar with your hands slightly less than shoulder-width apart,  palms facing forwards.
3. The bar should be positioned directly over your head with your arms  fully extended.
The Movement:
1. Keeping your upper arms absolutely stationary, bend your elbows as  you lower the bar until it just touches your forehead.
2. Hold for a count of two; then straighten your arms back to the starting  position.
Tips:
• For maximum muscle development, straighten your arms fully at the  end of the movement.
• Keep your elbows perfectly still - do not allow them to move out to the  sides, or backwards with the bar.
• Keep your lower back firmly down on the bench.
• Lower the bar as far back as you safely can to achieve the greatest  ROM.
Variations:
EZ-bar: The movement may be performed with either a straight bar or an EZ-bar. The  EZ-bar places your forearms midway between supination and neutral, which  you may find more comfortable.
Lying dumbbell triceps extension: Use a dumbbell instead of a barbell, placing your hands against the inner  side of one of the end plates. You may also perform this exercise holding a  pair of dumbbells, palms facing each other.
Lying single-arm triceps extension: Perform the movement using a dumbbell (as above), one arm at a time,  palms facing inwards. You may use your free hand to steady your working  elbow.



Triceps Extension (Single Arm Dumbbell Overhead)
Target MusclesTriceps (Especially the outer and medial heads)
Starting Position:
1. Grasp a dumbbell and raise it straight up over your head.
2. Stand upright and use a bench to steady yourself if necessary.
3. Bend the working arm to 90° at the elbow.
The Movement:
1. Keeping your elbow stationary, extend your arm upward until your hand are out straight up above you you.
2. Hold for a count of two; then slowly return to the starting position.
Tips:
1. Extend your arms under control - do not swing it back.
2. Keep your upper arm fixed. Only your forearm moves.
3. Keep your lower back straight and still.
4. Start with a relatively light weight as the exercise is harder to perform than  many people imagine.




Triceps Extension (Cable Overhead)

Target MusclesTriceps (Especially the outer and medial heads)
Starting Position:
1. Grasp both sides of a rope over your head.
2. Stand upright with your elbows bent and in front of yous.
3. Bend the working arm to 90° at the elbow.
The Movement:
1. Keeping your elbow stationary, extend your arms forward until your hands are out straight in front of you.
2. Hold for a count of two; then slowly return to the starting position.
Tips:
1. Extend your arms under control - do not swing it back.
2. Keep your upper arm fixed. Only your forearm moves.
3. Keep your lower back straight and still.
4. Start with a relatively light weight as the exercise is harder to perform than  many people imagine.



Triceps Kickback (Kneeling Dumbbell)

Target Muscles: Triceps (Especially the outer and medial heads)
Starting Position:
1. Hold a dumbbell in one hand.
2. Bend forwards from the waist until your torso is parallel to the floor.
3. Place your other hand and knee on a bench to stabilize yourself - your  back should be flat and horizontal.
4. Bend the working arm to 90° at the elbow and bring it up so that your  upper arm is parallel to and close to the side of your body, and the  dumbbell is hanging straight down below the elbow.
The Movement:
1. Keeping your elbow stationary, extend your arm backwards until your  arm is straight and horizontal.
2. Hold for a count of two; then slowly return to the starting position.
Tips:
1. Extend your arm under control - do not swing the dumbbell back.
2. Keep your upper arm fixed. Only your forearm moves.
3. Keep your lower back flat and still.
4. Use a relatively light weight as the exercise is harder to perform than  many people imagine



Triceps Kickback (Cable Indy Arm)

Target MusclesTriceps (Especially the outer and medial heads)
Starting Position:
1. Hold two cables, one in each hand, using the ball to keep them from slipping through your grasp.
2. Stand upright with your upper arms parallel to your body.
3. Bend the working arm to 90° at the elbow and bring it down so that your  upper arm is parallel to and close to the side of your body, the end position should be behind you.
The Movement:
1. Keeping your elbow stationary, extend your arm backwards until your  arm is straight and horizontal.
2. Hold for a count of two; then slowly return to the starting position.
Tips:
1. Extend your arm under control - do not swing it back.
2. Keep your upper arm fixed. Only your forearm moves.
3. Keep your lower back upright and still.
4. Start with a relatively light weight as the exercise is harder to perform than  many people imagine.



Triceps Extension (Indy Arm Cable Overhead)

Target MusclesTriceps (Especially the outer and medial heads)
Starting Position:
1. Hold two cables, one in each hand, using the ball to keep them from slipping through your grasp.
2. Stand upright with your upper arms extending straight out from your shoulders.
3. Bend the working arm to 90° at the elbow and bring it in so that your forearms are beside your head and your hands touch above it.
The Movement:
1. Keeping your elbow stationary, extend your arm outward until your arm is straight out from your shoulders.
2. Hold for a count of two; then slowly return to the starting position.
Tips:
1. Extend your arm under control - do not swing it back.
2. Keep your upper arm fixed. Only your forearm moves.
3. Keep your lower back upright and still.
4. Start with a relatively light weight as the exercise is harder to perform than  many people imagine.



Triceps Reverse Curls (Indy Arm Cable)
Target MusclesTriceps (Especially the outer and medial heads)
Starting Position:
1. Hold a single cables, using the same grip you would for a bicep curl, hold the grip so that your hand is just in front of your chest, while facing the machine.
2. Stand upright with your upper arm pointing directly down to your side.
3. Bend the working arm to 90° at the elbow and bring it down so that your upper arm and forearm are straight down beside you with your forearm slightly behind you.
The Movement:
1. Keeping your elbow stationary, extend your arm backwards until your  arm is straight and horizontal.
2. Hold for a count of two; then slowly return to the starting position.
Tips:
1. Extend your arm under control - do not swing it back.
2. Keep your upper arm fixed. Only your forearm moves.
3. Keep your lower back upright and still.
4. Start with a relatively light weight as the exercise is harder to perform than  many people imagine.


Triceps Reverse Curls (Indy Arm Overhand Cable)
Target MusclesTriceps (Especially the outer and medial heads)
Starting Position:
1. Hold a single cables, using the same grip you would for a bicep curl, hold the grip so that your hand is next to your head, facing away from the cable machine.
2. Stand upright with your upper arm pointing directly out in front of you.
3. Bend the working arm to 90° at the elbow and bring it down so that your  upper and forearm are straight out in front of you keeping your palm up.
The Movement:
1. Keeping your elbow stationary, extend your arm forward until your  arm is straight and horizontal.
2. Hold for a count of two; then slowly return to the starting position.
Tips:
1. Extend your arm under control - do not swing it back.
2. Keep your upper arm fixed. Only your forearm moves.
3. Keep your lower back upright and still.
4. Start with a relatively light weight as the exercise is harder to perform than  many people imagine.