ARMS EXERCISES

Bodyweight Side-Lying Biceps Curl

Reps Only

Bottle Weighted Alternate Bicep Curl

Weighted Bodyweight

Bottle Weighted Reverse Curl

Weighted Bodyweight

Handboard Slope Hang

Duration

Lying One-Leg Reverse Bicep Curl (w/ Towel)

Reps Only

Roll Ball Forearm Pronator

Reps Only

Roll Ball Forearm Supinator

Reps Only

Roll Forearm Standing Against Wall

Reps Only

Tiger Tail Tricep

Reps Only

Assisted Standing Triceps Extension (w/ Towel)

Assisted Bodyweight

Barbell Incline Reverse-Grip Spider Curl (w/ Chest Support)

Weights or Machine

Barbell JM Bench Press

Weights or Machine

Bicep Curl (w/ Bed Sheet)

Weights or Machine

Bodyweight Standing Bicep Curl

Reps Only

Bottle Weighted Armpit Row

Weighted Bodyweight

Bottle Weighted Concentration Curl

Weighted Bodyweight

Bottle Weighted Kickback

Weighted Bodyweight

Bottle Weighted Overhead Triceps Extension

Weighted Bodyweight

Bottle Weighted Reverse-Grip Concentration Curl

Weighted Bodyweight

Bottle Weighted Two Arm Kickback

Weighted Bodyweight

Dumbbell Bicep Curl V Sit on Bosu Ball

Weighted Bodyweight

Dumbbell Over Bench Reverse Wrist Curl

Weights or Machine

Dumbbell Standing Hands Torsion

Weights or Machine

EZ-Bar Decline Close-Grip Face Press

Weights or Machine

Flexion Finger Stretch

Reps Only

Hand Spring Wrist Curl

Weights or Machine

Inverted Chin Curl (w/ Bent Knee Between Chairs)

Bodyweight

Lying Double Leg Bicep Curl (w/ Towel)

Reps Only

Lying Double Leg Hammer Curl (w/ Towel)

Reps Only

Overhead Triceps Extension (w/ Bed Sheet)

Reps Only

Power Sled Bicep Curl

Weighted Distance

Power Sled Triceps Extension

Weighted Distance

Roll Ball Forearm Extensor

Reps Only

Roll Ball Forearm Flexor

Reps Only

Roll Bicep Lying on Floor

Duration

Roll Triceps Side-Lying on Floor

Reps Only

Suspender Triceps Extension Push-up

Bodyweight

Tiger Tail Forearm

Reps Only

Two-Leg Reverse Bicep Curl (w/ Towel)

Reps Only

Weighted Standing Hand Squeeze

Weighted Bodyweight

Band 45 Degrees Bicep Curl

Weights or Machine

Band Horizontal Bicep Curl

Weights or Machine

Band Kneeling Preacher Curl

Weights or Machine

Band Lying Reverse-Grip Pressdown

Weights or Machine

Band Reverse Wrist Curl

Weights or Machine

Band Skull Crusher

Weights or Machine

Barbell Behind-Back Finger Curl

Weights or Machine

Barbell Curl Press Extension

Weights or Machine

Barbell Incline Wrist Curl (w/ Chest Support)

Weights or Machine

Barbell Lying Preacher Curl

Weights or Machine

Barbell Seated Close-grip Behind Neck Triceps Extension

Weights or Machine

Body-Up

Bodyweight

Bodyweight Triceps Extension From Plank Position

Bodyweight

Bottle Hammer Curl

Reps Only

Bottle Weighted Alternate Hammer Curl

Weights or Machine

Cable Bent-over Neutral Grip Kickback (w/ Rope Attachment)

Weights or Machine

Cable Concentration Extension (on Knee)

Weights or Machine

Cable Kneeling Preacher Curl

Weights or Machine

Cable Lying Bicep Curl

Weights or Machine

Cable Lying Close-Grip Curl

Weights or Machine

Cable Lying Curl

Weights or Machine

Cable Neutral-Grip Kickback

Weights or Machine

Cable One-Arm Preacher Curl

Weights or Machine

Cable One-Arm Wrist Curl

Weights or Machine

Cable Overhead Curl on Exercise Ball

Weights or Machine

Cable Reverse Preacher Curl

Weights or Machine

Cable Rope Lying Tricep Extension

Weights or Machine

Cable Rope One-Arm Hammer Preacher Curl

Weights or Machine

Cable Seated Floor One-Arm Concentration Curl

Weights or Machine

Cable Seated Overhead Curl (SZ Bar)

Weights or Machine

Cable Squatting Curl

Weights or Machine

Cable Standing Back Wrist Curl

Weights or Machine

Cable Standing One-Arm Hammer Curl (w/ Rope Attachment)

Weights or Machine

Cable Standing Reverse-Grip One-Arm Overhead Tricep Extension

Weights or Machine

Cable Standing Wrist Roll

Weights or Machine

Cable Triceps Pushdown on Floor

Weights or Machine

Dumbbell Alternating Bicep Curl (w/ Leg Raised on Exercise Ball)

Weights or Machine

Dumbbell Behind-Back Finger Curl

Weights or Machine

Dumbbell Bench Dip (w/ Legs Elevated)

Weighted Bodyweight

Dumbbell Bent-Arm Iso Hold

Weights or Machine

Dumbbell Bicep Curl Lunge (w/ Bowling Motion)

Weights or Machine

Dumbbell Bicep Curl on Exercise Ball (w/ Leg Raised)

Weights or Machine

Dumbbell Finger Curl

Weights or Machine

Dumbbell Kneeling Bicep Curl (w/ Exercise Ball)

Weighted Bodyweight

Dumbbell Lying Pronation

Weights or Machine

Dumbbell Lying Pronation on Floor

Weights or Machine

Dumbbell Lying Supination

Weights or Machine

Dumbbell Lying Supination on Floor

Weights or Machine

Dumbbell Lying Supine Curl

Weights or Machine

Dumbbell One-Arm Prone Hammer Curl

Weights or Machine

Dumbbell One-Arm Reverse Spider Curl

Weights or Machine

Dumbbell One-Arm Seated Bicep Curl on Exercise Ball

Weights or Machine

Dumbbell One-Arm Triceps Extension on Stability Ball

Weights or Machine

Dumbbell One-Arm Zottman Preacher Curl

Weights or Machine

Dumbbell Over Bench Neutral Wrist Curl

Weights or Machine

Dumbbell Over Bench One-Arm Neutral Wrist Curl

Weights or Machine

Dumbbell Over Bench One-Arm Reverse Wrist Curl

Weights or Machine

Dumbbell Over Bench One-Arm Wrist Curl

Weights or Machine

Dumbbell Over-the-Bench Supination

Weights or Machine

Dumbbell Preacher Curl (Turned Torso)

Weights or Machine

Dumbbell Preacher Curl Over Exercise Ball

Weights or Machine

Dumbbell Reverse Spider Curl

Weights or Machine

Dumbbell Seated Front And Back Tate Press

Weights or Machine

Dumbbell Single Spider Curl (w/ Chest Support)

Weights or Machine

Dumbbell Standing One-Arm Curl Over Incline Bench

Weights or Machine

Dumbbell Standing Reverse Curl Rotate

Weights or Machine

Dumbbell Standing Zottman Preacher Curl

Weights or Machine

Dumbbell Tate Press

Weights or Machine

Dumbbell Zottman Preacher Curl

Weights or Machine

Elbow Arm Circles

Reps Only

Elbow Extension And Supination Pronation Forearm Stretch

Reps Only

EZ Bar Standing One-Arm Neutral Wrist Curl

Weights or Machine

EZ Barbell JM Bench Press

Weights or Machine

EZ-Bar Standing Back Wrist Curl

Weights or Machine

Finger Curl

Weights or Machine

Kettlebell Bottoms-Up Clean From The Hang Position

Weights or Machine

Kettlebell Lying Triceps Extension Skull Crusher

Weights or Machine

Kneeling Half Triceps Extension

Reps Only

Leg Concentration Curl

Weights or Machine

Lever Gripper Hand (Plate Loaded)

Weights or Machine

Lying Bicep Curl (w/ Towel)

Reps Only

One-Arm Dip

Bodyweight

Smith Incline Tricep Extension

Weights or Machine

Smith Standing Back Wrist Curl

Weights or Machine

Suspender Arm Curl

Weights or Machine

Suspender Arm Curl to Ears

Weights or Machine

Suspender Bicep Clutch

Weights or Machine

Suspender Bicep Curl

Weights or Machine

Suspender One-Arm Bicep Curl

Weights or Machine

Suspender Self-assisted Tricep Dip

Assisted Bodyweight

Suspender Tricep Kickback

Weights or Machine

Suspender Triceps Dip

Bodyweight

Triceps Press (Head Below Bench)

Bodyweight

Wall Pulse

Reps Only

Weighted Plate Standing Hands Torsion

Weighted Bodyweight

Weighted Seated Neutral Wrist Curl

Weighted Bodyweight

Weighted Seated One-Arm Reverse Wrist Curl

Weighted Bodyweight

Weighted Seated One-Arm Wrist Curl

Weighted Bodyweight

Weighted Seated Supination

Weighted Bodyweight

Weighted Three-Bench Dip

Weighted Bodyweight

Wrist Abduction

Reps Only

Wrist Adduction

Reps Only

Wrist Radial Deviator And Extensor Stretch

Duration

Wrist Roller

Weights or Machine

Arm Stretch On A Support

Duration

Band Cross Chest Bicep Curl

Weights or Machine

Band EZ Barbell Close-Grip Curl

Weights or Machine

Band One-Arm Overhead Bicep Curl

Weights or Machine

Band Overhead One-Arm Triceps Extension

Reps Only

Band Reverse Curl

Weights or Machine

Band Side Triceps Extension

Weights or Machine

Band Wrist Curl

Weights or Machine

Barbell Incline Triceps Extension Skull Crusher

Weights or Machine

Barbell Palms-Down Wrist Curl Over a Bench

Weights or Machine

Barbell Palms-Up Wrist Curl Over a Bench

Weights or Machine

Barbell Prone Incline Curl

Weights or Machine

Barbell Reverse Preacher Curl

Weights or Machine

Barbell Seated Close-Grip Concentration Curl

Weights or Machine

Barbell Spider Curl

Weights or Machine

Barbell Standing Back Wrist Curl

Weights or Machine

Barbell Standing Concentration Curl

Weights or Machine

Barbell Standing Wrist Reverse Curl

Weights or Machine

Barbell Wrist Reverse Curl

Weights or Machine

Bench Dip (w/ Stability Ball)

Reps Only

Bodyweight Kneeling Triceps Extension

Reps Only

Boxing Block

Reps Only

Cable Incline Close-Grip Curl

Weights or Machine

Cable Incline Skull Crusher

Weights or Machine

Cable Kneeling Triceps Extension

Weights or Machine

Cable Lying Regular-Grip Curl

Weights or Machine

Cable One-Arm High Pulley Overhead Tricep Extension

Weights or Machine

Cable One-Arm Inner Bicep Curl

Weights or Machine

Cable One-Arm Reverse Preacher Curl

Weights or Machine

Cable Overhead Curl

Weights or Machine

Cable Pulldown Bicep Curl

Weights or Machine

Cable Reverse One-Arm Curl

Weights or Machine

Cable Reverse Wrist Curl

Weights or Machine

Cable Reverse-Grip Triceps Pushdown (w/ Arm Blaster)

Weights or Machine

Cable Rope Hammer Preacher Curl

Weights or Machine

Cable Rope Incline Tricep Extension

Weights or Machine

Cable Seated One-Arm Concentration Curl

Weights or Machine

Cable Seated Overhead Curl

Weights or Machine

Cable Standing Crossover Overhead Tricep Extension

Weights or Machine

Cable Standing High Cross Triceps Extension

Weights or Machine

Cable Standing Inner Curl

Weights or Machine

Cable Standing Wrist Curl

Weights or Machine

Cable Standing Wrist Reverse Curl

Weights or Machine

Cable Two-Arm Curl on Incline Bench

Weights or Machine

Cable Unilateral Bicep Curl

Weights or Machine

Cable Wrist Curl

Weights or Machine

Dumbbell Alternating Seated Bicep Curl on Exercise Ball

Weights or Machine

Dumbbell Bench Dip

Weighted Bodyweight

Dumbbell Bent-over Curl

Weights or Machine

Dumbbell Bicep Curl (w/ Overhead Extension on Stability Ball)

Weights or Machine

Dumbbell Bicep Curl (w/ Stork Stance)

Weights or Machine

Dumbbell Forward Lunge Triceps Extension

Weights or Machine

Dumbbell High Curl

Weights or Machine

Dumbbell Incline Inner Biceps Curl

Weights or Machine

Dumbbell Kickback on Exercise Ball

Weights or Machine

Dumbbell Kneeling Triceps Kickback

Weights or Machine

Dumbbell Lying Alternate Extension

Weights or Machine

Dumbbell Lying Extension (across Face)

Weights or Machine

Dumbbell Lying One-Arm Pronated Triceps Extension

Weights or Machine

Dumbbell Lying One-Arm Supinated Triceps Extension

Weights or Machine

Dumbbell Lying Single Extension

Weights or Machine

Dumbbell Lying Supine Biceps Curl

Weights or Machine

Dumbbell Lying Wide Curl

Weights or Machine

Dumbbell One-Arm French Press on Exercise Ball

Weights or Machine

Dumbbell One-Arm Hammer Preacher Curl

Weights or Machine

Dumbbell One-Arm Prone Curl

Weights or Machine

Dumbbell One-Arm Reverse Preacher Curl

Weights or Machine

Dumbbell One-arm Reverse Wrist Curl

Weights or Machine

Dumbbell One-Arm Seated Neutral Wrist Curl

Weights or Machine

Dumbbell Over Bench Wrist Curl

Weights or Machine

Dumbbell Prone Alternate Hammer Curl

Weights or Machine

Dumbbell Prone Incline Curl

Weights or Machine

Dumbbell Prone Incline Hammer Curl

Weights or Machine

Dumbbell Reverse Preacher Curl

Weights or Machine

Dumbbell Seated Alternate Hammer Curl on Exercise Ball

Weights or Machine

Dumbbell Seated Close-Grip Press

Weights or Machine

Dumbbell Seated Drag Curl

Weights or Machine

Dumbbell Seated Kickback

Weights or Machine

Dumbbell Seated Neutral Wrist Curl

Weights or Machine

Dumbbell Seated One-Arm Bicep Curl on Exercise Ball (w/ Leg Raised)

Weights or Machine

Dumbbell Seated One-Arm Rotate

Weights or Machine

Dumbbell Seated Palms-Up Wrist Curl

Weights or Machine

Dumbbell Seated Zottman Curl

Weights or Machine

Dumbbell Standing Arm Rotate

Weights or Machine

Dumbbell Standing Back Wrist Curl

Weights or Machine

Dumbbell Standing One-Arm Curl (Over Incline Bench)

Weights or Machine

Dumbbell Standing One-Arm Reverse Curl

Weights or Machine

Dumbbell Standing Single Spider Curl

Weights or Machine

Dumbbell Tricep Kickback (w/ Stork Stance)

Weights or Machine

Elbow Flexion

Reps Only

Exercise Ball Seated Triceps Stretch

Duration

Exercise Ball Supine Triceps Extension

Weights or Machine

EZ Bar California Skullcrusher

Weights or Machine

EZ Bar French Press on Exercise Ball

Weights or Machine

EZ Bar Preacher Arm Stretch

Weights or Machine

EZ Bar Seated Close-Grip Concentration Curl

Weights or Machine

EZ Bar Seated Wrist Curl

Weights or Machine

EZ Bar Seated Wrist Reverse Curl

Weights or Machine

EZ Barbell Reverse-Grip Preacher Curl

Weights or Machine

EZ Barbell Standing Wrist Reverse Curl

Weights or Machine

EZ-Bar Drag Bicep Curl

Weights or Machine

Forearm Pronation

Reps Only

Forearm Pronator Stretch

Reps Only

Forearm Supination

Reps Only

Kettlebell Concentration Curl

Weights or Machine

Kettlebell Standing One-Arm Extension

Weights or Machine

Kettlebell Wrist Curl

Weights or Machine

Kneeling Wrist Flexor Stretch

Reps Only

Lever Alternate Biceps Curl

Weights or Machine

Lever Hammer-Grip Preacher Curl

Weights or Machine

Lever Overhand Triceps Dip

Weights or Machine

Lever Preacher Curl (Turned Torso)

Weights or Machine

Lever Reverse-Grip Preacher Curl

Weights or Machine

Lever Triceps Dip

Weights or Machine

Modified Push-up to Forearms

Reps Only

One-Leg Dip

Reps Only

Plate Pinch

Weights or Machine

Seated Forearm Stretch

Reps Only

Smith Drag Curl

Weights or Machine

Suspender Triceps Extension

Weights or Machine

Suspension Hammer Curl

Weights or Machine

Suspension Triceps Extension

Weights or Machine

Three-Bench Dip

Bodyweight

Wall Flexor Stretch

Reps Only

Weighted Plate Standing Bicep Curl

Weighted Bodyweight

Weighted Seated Bicep Curl (w/ Stability Ball)

Weighted Bodyweight

Weighted Seated Reverse Wrist Curl

Weighted Bodyweight

Band Concentration Curl

Weights or Machine

Band Kickback

Reps Only

Band Seated Bicep Curl

Weights or Machine

Band Standing Hammer Curl

Weights or Machine

Bar Close-Grip Bicep Curl

Bodyweight

Barbell Bicep Curl (w/ Arm Blaster)

Weights or Machine

Barbell Drag Curl

Weights or Machine

Barbell Lying Back-of-the-Head Tricep Extension

Weights or Machine

Barbell Lying Extension

Weights or Machine

Barbell Reverse Wrist Curl

Weights or Machine

Barbell Reverse-Grip Skullcrusher

Weights or Machine

Barbell Standing Wrist Curl

Weights or Machine

Barbell Wide-Grip Drag Curl

Weights or Machine

Cable Alternate Triceps Extension

Weights or Machine

Cable Bar High-Pulley Overhead Tricep Extension

Weights or Machine

Cable Close-Grip Curl

Weights or Machine

Cable Concentration Curl

Weights or Machine

Cable Drag Curl

Weights or Machine

Cable High Triceps Extension

Weights or Machine

Cable High-Pulley Overhead Tricep Extension

Weights or Machine

Cable Incline Biceps Curl

Weights or Machine

Cable Incline Triceps Extension

Weights or Machine

Cable Lying Triceps Extension

Weights or Machine

Cable Lying Triceps Extension (Low)

Weights or Machine

Cable One-Arm Side Triceps Pushdown

Weights or Machine

Cable One-Arm Tricep Pushdown

Weights or Machine

Cable One-Arm Triceps Pushdown (Rope Attachment)

Weights or Machine

Cable Overhead One-Arm Triceps Extension (w/ Rope Attachment)

Weights or Machine

Cable Preacher Curl

Weights or Machine

Cable Reverse-Grip Triceps Pushdown (SZ Bar)

Weights or Machine

Cable Rope High-Pulley Overhead Tricep Extension

Weights or Machine

Cable Seated Curl

Weights or Machine

Cable Seated High-Pulley Overhead Tricep Extension

Weights or Machine

Cable Standing One-Arm Tricep Pushdown (Overhand Grip)

Weights or Machine

Cable Standing One-Arm Triceps Extension

Weights or Machine

Cable Standing Reverse Curl (SZ Bar)

Weights or Machine

Cable Standing Reverse-Grip Curl (Straight Bar)

Weights or Machine

Cheat Curl

Weights or Machine

Dumbbell Alternate Bicep Curl (w/ Arm Blaster)

Weights or Machine

Dumbbell Alternate Hammer Preacher Curl

Weights or Machine

Dumbbell Curl Press Extension

Weights or Machine

Dumbbell Decline Triceps Extension

Weights or Machine

Dumbbell Drag Bicep Curl

Weights or Machine

Dumbbell Hammer Curl on Exercise Ball

Weights or Machine

Dumbbell Hammer Preacher Curl

Weights or Machine

Dumbbell Incline Alternate Bicep Curl

Weights or Machine

Dumbbell Incline Alternate Hammer Curl

Weights or Machine

Dumbbell Incline Biceps Curl (70 Degrees)

Weights or Machine

Dumbbell Incline Hammer Curl

Weights or Machine

Dumbbell Incline Triceps Kickback

Weights or Machine

Dumbbell Incline Two-Arm Extension

Weights or Machine

Dumbbell Lying Extension (Across Face)

Weights or Machine

Dumbbell Lying Floor Skullcrusher

Weights or Machine

Dumbbell One-Arm Concentration Curl (w/ Stability Ball)

Weights or Machine

Dumbbell One-Arm Preacher Curl

Weights or Machine

Dumbbell One-Arm Seated Hammer Curl

Weights or Machine

Dumbbell One-Arm Wrist Curl

Weights or Machine

Dumbbell Preacher Hammer Curl

Weights or Machine

Dumbbell Pronate-Grip Triceps Extension

Weights or Machine

Dumbbell Prone Triceps Kickback

Weights or Machine

Dumbbell Reverse Wrist Curl

Weights or Machine

Dumbbell Seated Alternate Overhead Triceps Extension

Weights or Machine

Dumbbell Seated Bent-over Alternate Kickback

Weights or Machine

Dumbbell Seated Bent-over Triceps Extension

Weights or Machine

Dumbbell Seated Bicep Curl (w/ Stability Ball)

Weights or Machine

Dumbbell Seated Bicep Curl to Shoulder Press

Weights or Machine

Dumbbell Seated Double Concentration Curl

Weights or Machine

Dumbbell Seated Inner Bicep Curl

Weights or Machine

Dumbbell Seated One-Arm Kickback

Weights or Machine

Dumbbell Seated Reverse-Grip Bicep Curl

Weights or Machine

Dumbbell Seated Reverse-Grip Concentration Curl

Weights or Machine

Dumbbell Seated Reverse-Grip One-Arm Overhead Tricep Extension

Weights or Machine

Dumbbell Standing Alternate Hammer Curl And Press

Weights or Machine

Dumbbell Standing Alternating Tricep Kickback

Weights or Machine

Dumbbell Standing Bent-over One-Arm Triceps Extension

Weights or Machine

Dumbbell Standing Bent-over Two Arm Triceps Extension

Weights or Machine

Dumbbell Standing Concentration Curl

Weights or Machine

Dumbbell Standing French Press

Weights or Machine

Dumbbell Standing Kickback

Weights or Machine

Dumbbell Standing One-Arm Concentration Curl

Weights or Machine

Dumbbell Standing Preacher Curl

Weights or Machine

Dumbbell Standing Wrist Reverse Curl

Weights or Machine

Dumbbell Two-Arm Seated Hammer Curl on Exercise Ball

Weights or Machine

Dumbbell Waiter Bicep Curl

Weights or Machine

Dumbbell Zottman Curl

Weights or Machine

EZ Bar Bicep Curl (w/ Arm Blaster)

Weights or Machine

EZ Bar Spider Curl

Weights or Machine

EZ Bar Standing French Press

Weights or Machine

EZ Barbell Close-Grip Preacher Curl

Weights or Machine

EZ Barbell Incline Triceps Extension

Weights or Machine

EZ Barbell Standing Preacher Curl

Weights or Machine

EZ Barbell Standing Wrist Curl

Weights or Machine

EZ-Bar 21s

Weights or Machine

EZ-Bar Decline Triceps Extension

Weights or Machine

EZ-Bar Lying Close-Grip Triceps Extension Behind Head

Weights or Machine

Kettlebell Overhead Triceps Extension

Weights or Machine

Lever Preacher Curl

Weights or Machine

Olympic Barbell Hammer Curl

Weights or Machine

Olympic Barbell Triceps Extension

Weights or Machine

Palms-Out Forearm Stretch

Reps Only

Smith Bicep Curl

Weights or Machine

Smith Close-Grip Bench Press

Weights or Machine

Smith Seated Wrist Curl

Weights or Machine

Tricep Dip (Between Benches)

Bodyweight

Triceps Dip Stretch

Reps Only

Weighted Standing Curl

Weighted Bodyweight

Weighted Triceps Dip

Weighted Bodyweight

Wrist Extension

Reps Only

Alternate Bicep Curl (w/ Band)

Weights or Machine

Assisted Standing Triceps Dip

Assisted Bodyweight

Assisted Triceps Dip (Kneeling)

Assisted Bodyweight

Band Alternating Bicep Curl

Weights or Machine

Band Bicep Curl

Weights or Machine

Band Close-Grip Bicep Curl

Reps Only

Band Hammer Curl

Weights or Machine

Band Overhead Tricep Extension

Weights or Machine

Band Overhead Triceps Extension

Reps Only

Band Pushdown

Reps Only

Band Standard Bicep Curl

Weights or Machine

Band Standing Triceps Extension

Weights or Machine

Band Triceps Kickback

Weights or Machine

Band Triceps Pushdown

Weights or Machine

Barbell Alternate Bicep Curl

Weights or Machine

Barbell Lying Close-Grip Triceps Extension

Weights or Machine

Barbell Lying Triceps Extension

Weights or Machine

Barbell Lying Triceps Extension Skull Crusher

Weights or Machine

Barbell Preacher Curl

Weights or Machine

Barbell Reverse Curl

Weights or Machine

Barbell Seated Overhead Triceps Extension

Weights or Machine

Barbell Standing Close-Grip Curl

Weights or Machine

Barbell Standing Overhead Triceps Extension

Weights or Machine

Barbell Standing Reverse-Grip Curl

Weights or Machine

Barbell Standing Wide-Grip Bicep Curl

Weights or Machine

Barbell Standing Wide-Grip Curl

Weights or Machine

Barbell Wrist Curl

Weights or Machine

Bench Dip (w/ Legs on Bench)

Bodyweight

Bicep Stretch Behind The Back

Reps Only

Bodyweight Overhead Triceps Extension

Reps Only

Boxing Jab (w/ Partner)

Reps Only

Cable Bicep Curl (w/ SZ Bar)

Weights or Machine

Cable Curl (w/ Multipurpose V Bar)

Weights or Machine

Cable Hammer Curl

Weights or Machine

Cable Hammer Curl (w/ Rope Attachment)

Weights or Machine

Cable Kickback

Weights or Machine

Cable One-Arm Bicep Curl

Weights or Machine

Cable One-Arm Curl

Weights or Machine

Cable Overhead Tricep Extension

Weights or Machine

Cable Overhead Triceps Extension (w/ Rope Attachment)

Weights or Machine

Cable Reverse Curl

Weights or Machine

Cable Reverse-Grip Pushdown

Weights or Machine

Cable Standing Biceps Curl (w/ Rope)

Weights or Machine

Cable Triceps Pushdown (w/ V Bar and Arm Blaster)

Weights or Machine

Cable Two-Arm Tricep Kickback

Weights or Machine

Dumbbell Alternate Hammer Strict Curl

Weights or Machine

Dumbbell Alternate Preacher Curl

Weights or Machine

Dumbbell Alternate Seated Hammer Curl

Weights or Machine

Dumbbell Bicep Curl (w/ Arm Blaster)

Weights or Machine

Dumbbell Close-Grip Curl

Weights or Machine

Dumbbell Concentration Curl

Weights or Machine

Dumbbell Cross Body Hammer Curl

Weights or Machine

Dumbbell Hammer Curl (w/ Arm Blaster)

Weights or Machine

Dumbbell Incline Biceps Curl

Weights or Machine

Dumbbell Incline Curl

Weights or Machine

Dumbbell Incline Triceps Extension

Weights or Machine

Dumbbell Kickback

Weights or Machine

Dumbbell Lying Triceps Extension

Weights or Machine

Dumbbell Lying Triceps Extension on Floor

Weights or Machine

Dumbbell One-Arm Kickback

Weights or Machine

Dumbbell One-Arm Standing Curl

Weights or Machine

Dumbbell One-Arm Standing Hammer Curl

Weights or Machine

Dumbbell One-Arm Triceps Extension

Weights or Machine

Dumbbell Preacher Curl

Weights or Machine

Dumbbell Reverse Bicep Curl

Weights or Machine

Dumbbell Seated Alternate Bicep Curl

Weights or Machine

Dumbbell Seated Bench Extension

Weights or Machine

Dumbbell Seated Hammer Curl

Weights or Machine

Dumbbell Seated One-Arm Overhead Triceps Extension

Weights or Machine

Dumbbell Seated One-Arm Overhead Triceps Extension (Left)

Weights or Machine

Dumbbell Seated Preacher Curl

Weights or Machine

Dumbbell Seated Triceps Extension

Weights or Machine

Dumbbell Standing Alternate Reverse Curl

Weights or Machine

Dumbbell Standing Bicep Curl to Shoulder Press

Weights or Machine

Dumbbell Standing Drag Curl

Weights or Machine

Dumbbell Standing Inner Bicep Curl

Weights or Machine

Dumbbell Standing One-Arm Bicep Curl

Weights or Machine

Dumbbell Standing One-Arm Extension

Weights or Machine

Dumbbell Standing Reverse Curl

Weights or Machine

Dumbbell Standing Wrist Curl

Weights or Machine

Elbow Dip

Bodyweight

Elbow Extension

Reps Only

Elbow Flexor Stretch

Duration

EZ Bar Standing Wide-Grip Bicep Curl

Weights or Machine

EZ Barbell Close-grip Curl

Weights or Machine

EZ Barbell Lying Triceps Extension

Weights or Machine

EZ Barbell Preacher Curl

Weights or Machine

EZ Barbell Reverse-Grip Curl

Weights or Machine

EZ Barbell Seated Curl

Weights or Machine

EZ Barbell Seated Triceps Extension

Weights or Machine

Fingers Down Forearm Stretch

Reps Only

Kettlebell Bicep Curl

Weights or Machine

Lever Bicep Curl

Weights or Machine

Lever Biceps Curl

Weights or Machine

Lever Triceps Extension

Weights or Machine

Reaching-Down Tricep Stretch

Reps Only

Side Wrist Pull Stretch

Reps Only

Triceps Dip (Bench Leg)

Reps Only

Triceps Press

Reps Only

Triceps Stretch Against Wall

Reps Only

Weighted Bench Dip

Weighted Bodyweight

Weighted Seated Triceps Extension

Weighted Bodyweight

Weighted Tricep Dip

Weighted Bodyweight

Wrist Circle

Reps Only

Wrist Extensor Stretch

Reps Only

Wrist Flexion

Reps Only

Wrist Flexor Stretch

Reps Only

Barbell Strict Curl

Weights or Machine

Bench Dip

Bodyweight

Bench Dip (Knees Bent)

Reps Only

Boxing Jab

Reps Only

Cable Curl

Weights or Machine

Cable Pushdown

Weights or Machine

Cable Pushdown (w/ Rope Attachment)

Weights or Machine

Cable Triceps Pushdown (w/ SZ Bar)

Weights or Machine

Cable Triceps Pushdown (w/ V Bar)

Weights or Machine

Dumbbell Alternate Bicep Curl

Weights or Machine

Dumbbell Hammer Curl

Weights or Machine

Dumbbell Reverse-Grip Bicep Curl

Weights or Machine

Dumbbell Seated Bicep Curl

Weights or Machine

Dumbbell Seated Curl

Weights or Machine

Dumbbell Standing Triceps Extension

Weights or Machine

EZ Barbell Curl

Weights or Machine

Overhead Triceps Stretch

Reps Only

Triceps Dip

Bodyweight

Barbell Curl

Weights or Machine

Dumbbell Bicep Curl

Weights or Machine

Dumbbell Standing Bicep Curl

Weights or Machine

Triceps Stretch

Reps Only