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
Concentration Curl
biceps
A seated dumbbell curl focusing on isolating the biceps by keeping the upper arm stationary.
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
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
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