Arm Workout (Biceps & Triceps)
Curls and triceps extensions in different positions to train every head of the arm muscles.
Full gym
- 1.Dumbbell Curl3 × 10–15 · 75s
- 2.Chin-Up3 × 6–10 · 120s
- 3.Barbell Curl3 × 10–15 · 75s
- 4.Bench Dip3 × 6–10 · 120s
- 5.Close-Grip Bench Press3 × 6–10 · 120s
- 6.Triceps Pushdown3 × 10–15 · 75s
Home: dumbbells & bench
- 1.Dumbbell Curl3 × 10–15 · 75s
- 2.Resistance Band Curl3 × 10–15 · 75s
- 3.Hammer Curl3 × 10–15 · 75s
- 4.Diamond Push-Up3 × 6–10 · 120s
- 5.Bench Dip3 × 6–10 · 120s
- 6.Band Triceps Extension3 × 10–15 · 75s
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Barbell Curl
Barbell
Dumbbell Curl
Dumbbells
Hammer Curl
Dumbbells
Incline Dumbbell Curl
Dumbbells · Bench
EZ-Bar Preacher Curl
EZ bar · Bench
Cable Curl
Cable
Concentration Curl
Dumbbells · Bench
Resistance Band Curl
Bands
EZ-Bar Curl
EZ bar
Triceps Pushdown
Cable
Overhead Dumbbell Triceps Extension
Dumbbells
Skull Crusher (EZ Bar)
EZ bar · Bench
Close-Grip Bench Press
Barbell · Bench
Bench Dip
Bench
Diamond Push-Up
Bodyweight
Cable Overhead Triceps Extension
Cable
Band Triceps Extension
Bands
Useful for this
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- Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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Resistance bands set
Portable resistance for home and travel workouts.
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Doorway pull-up bar
Unlocks pull-ups, chin-ups and hanging leg raises at home.
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