List Of ARM Exercises

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    Bench Dips (Weighted)

    There are three muscles that make up the triceps. They are the long head, medial head, and lateral head. The function of the triceps is to extend the elbow. So any time you push a door closed, throw a ball, or put something away in a cabinet, you....

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    Bench Dips - Knees Bent

    There are three muscles that make up the triceps. They are the long head, medial head, and lateral head. The function of the triceps is to extend the elbow. So any time you push a door closed, throw a ball, or put something away in a cabinet, you....

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    Cable Curls

    The biceps brachii are made up of two muscular heads: the short and the long head. Functionally, the biceps can do two things: flex the elbow and supinate the forearm. Supination is simply the act of turning the palms face up. The cable curl is a....

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    Close Grip Bench Press w/ Weighted Bar

    There are three muscles that make up the triceps. They are the long head, medial head, and lateral head. The function of the triceps is to extend the elbow. So any time you push a door closed, throw a ball, or put something away in a cabinet, you....

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    Concentration Curl w/ Resistance Tubing

    Sit on top of physioball with feet firmly placed on the floor in front of the ball. Feet should be approximately shoulder width apart. Lean forward placing the elbow of the arm you intend to exercise on the inner portion of the same thigh (ie: fo....

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    Cross Body Triceps Extension w/ Flat Bands

    The cross body triceps extension is an easy way to work the back of the arm. There are three muscles that make up the triceps: long head, medial head, and lateral head. The function of the triceps is to extend the elbow. So any time you push a do....

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    Dumbbell Curls

    The biceps brachii consists of two muscular heads: the short and the long head. Functionally, the biceps can do two things: flex the elbow and supinate the forearm. Supination is simply the act of turning the palms face up. The dumbbell curl is a....

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    Hammer Curls

    The biceps brachii consists of two muscular heads: the short and the long head. Functionally, the biceps can do two things: flex the elbow and supinate the forearm. Supination is simply the act of turning the palms face up. When the forearm is in....

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    Inclined Dumbbell Curls

    The biceps brachii consists of two muscular heads: the short and the long head. Research has shown that certain exercises tend to utilize the bicep heads differently. The inclined dumbbell curl is a biceps exercise that is said to work the short ....

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    Lunging Overhead Triceps Extension

    There are three muscles that make up the triceps. They are the long head, medial head, and lateral head. The function of the triceps is to extend the elbow. So any time you push a door closed, throw a ball, or put something away in a cabinet, you....

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    Lying Triceps Extension w/ EZ Grip Bar

    Never use a straight bar for this exercise due to the potential for elbow problems. Utilize an amount of resistance that can be completed for more than 10 repetitions. Load an EZ bar with the desired resistance. Slide safety clips on each end of....

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    One Arm Cable Triceps Extension (Kneeling)

    There are three muscles that make up the triceps. They are the long head, medial head, and lateral head. The function of the triceps is to extend the elbow. So any time you push a door closed, throw a ball, or put something away in a cabinet, you....

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    One Arm Overhead Triceps Extension (Cable)

    There are three muscles that make up the triceps: the long head, medial head, and lateral head. This exercise is going to emphasize the long head. In fact, any time the arm is extended from a raised position, the long head is emphasized. The func....

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    Overhead Triceps Extension w/ Med Ball

    This exercise helps develop postural awareness and increases activity in the core musculature. The abdominals should be tensed throughout the movement with the focus on maintaining perfect posture. Select a medicine ball for the desired resistan....

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    Preacher Curl with Stability Ball

    Kneel down with physioball in front of you. While kneeling, allow your upper body to rest on top of the ball. Your chest and underarms should be firmly on the ball. This exercise can be done from a kneeling position or with the legs fully extende....

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    Push-ups (Close Grip)

    The push-up is one of the most recognizable upper body exercises. Push-ups are generally done to work the chest muscles. However, close grip push-ups primarily work the triceps. The following are instructions for performing the close grip push-up....

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    Push-ups with Single Med Ball

    The single med ball push-up is an advanced triceps exercise. Push-ups are generally used to work the chest muscles. However, close grip push-ups primarily work the triceps. There are three muscles that make up the triceps. They are the long head,....

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    Reverse Grip Curl w/ Resistance Tube

    Stand in the middle of a resistance tube with feet approximately shoulder width apart. Be sure to have equal lengths of the resistance tubing on each side. Grip the handles so that your palms are face down (reverse grip). Keep your elbows close ....

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    Reverse Grip Triceps Pressdowns (Cable)

    There are three muscles that make up the triceps: the long head, medial head, and lateral head. The reverse grip triceps extension will emphasize the lateral aspect of the triceps. The function of the triceps is to extend the elbow. So any time y....

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    Seated Hammer Curls w/ Exercise Bands

    The seated hammer curl using resistance bands is used to target primarily the biceps, however because the wrist remains perpendicular to the ground rather than parallel, the forearm also gets a workout. Start in a seated position on a chair/bal....

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    Standing Biceps Curl w/ Exercise Tubing

    Stand in the middle of a resistance tube with feet approximately shoulder width apart. Be sure to have equal lengths of resistance tubing on each side. Grasp the handles so your palms are facing to the front. Keep your elbows close to your side ....

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    Triceps Kickbacks with Exercise Bands

    This exercise is best performed one arm at a time (unilaterally). For variety, this exercise can be performed with the hand rotated palms up or palms down. Instructions will be given for the right arm (adapt instructions for the left arm). Choos....

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    Triceps Pressdowns w/ Resistance Bands

    This exercise is best performed one arm at a time (unilaterally). For variety, this exercise can be performed with the hand rotated palms up or palms down. The abdominals should be tensed throughout the movement with the focus on maintaining perf....

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