Preacher Curl
biceps
A bicep curl performed with the arms resting on a preacher bench to eliminate momentum and isolate 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
EZ curl bar
preacher bench
Incline Dumbbell Curl
biceps
A dumbbell curl performed while lying on an incline bench, increasing the range of motion for 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
incline bench
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
Triceps Pushdown
triceps
A cable exercise where you push a bar or rope attachment down to extend your arms fully, isolating 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
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
Bench Dips
triceps
A triceps exercise where you use a bench to lower and raise your body, placing emphasis on the triceps.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Equipment Required
bench