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
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
Bicep Curl
biceps
A basic dumbbell exercise where you curl the weight up towards your shoulders, targeting the biceps.
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
Skull Crushers
triceps
A triceps isolation exercise where you lower a barbell or dumbbells toward your forehead before extending your arms.
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
barbell
dumbbells
bench