Farmer's Walk
forearms
grip strength
shoulders
A grip-strengthening exercise where you walk while holding heavy dumbbells or kettlebells.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells
kettlebells
Arnold Curl
biceps
forearms
A combination curl where you lift the dumbbells with a standard grip and lower them with a reverse grip, targeting both biceps and forearms.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells
Overhead Triceps Extension
triceps
A dumbbell or cable exercise where you extend your arms overhead, focusing on the long head of the triceps.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbell
cable machine
Triceps Kickbacks
triceps
An isolation exercise where you extend your arm backward with a dumbbell to engage the triceps.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbell