Triceps Dips
triceps
shoulders
chest
A bodyweight exercise where you lower and raise yourself on parallel bars, targeting the triceps.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Equipment Required
dip bars
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
Cable Bicep Curl
biceps
A controlled bicep curl using a cable machine to maintain constant tension on the muscles.
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
cable machine