Alternating Dumbbell Bicep Curls
Barbell Skull Crushers
Using a barbell, lay on your back while holding bar straight up towards the ceiling with both hands. Bend at your elbows to 90 degrees, tilting the barbell towards your forehead, then straighten arms back to starting. Repeat for the required number of reps.
Bench Tricep Dips (Weighted)
Start with your hands and feet on different benches with your butt between them. Place a plate on top of your thighs and balance it on your core, then do dips by slowly lowering your butt towards the ground before returning to starting position.
Bent Over One Arm Tricep Extensions
Bent Over Tricep Extensions
Bodyweight Tricep Extensions (Smith Machine Bar)
Cable Bar Curls
Cable Single Arm Pushdowns
Circle Curls (Hammer to Outside Curl)
Circle Curls (Outside to Hammer Curl)
DB Curl Burnout
Dual Overhead Tricep Extensions
Holding 1 dumbbell with both hands behind your head, upper arms pointing straight up while keeping your elbows pointed to the ceiling, drive the weight down below your head then extend your arms to bring the weight straight up over your head. Repeat for the required...
Dumbbell Curl to Drag curl
Grab two dumbbells and hold them with your palms up in front of your legs. Curl up towards your bicep then back down to starting position, then drag elbows up your body to holding the dumbbell 90 degrees, squeezing biceps at the top, then lowering back down. Keep...
Dumbbell Overhead Tricep extensions
Dumbbell Skull Crushers
Dumbbell Tricep Push-Ups
Grab two dumbbells and place them on the ground in a triangle position. With your hands on the dumbbells perform a push up on your toes (or knees if needed.)
Hammer Cable Rope Curls
High Cable Curl
Incline Bench Bar Curls
Using a barbell or weighted bar, lay on a bench set on an incline. Holding the bar in front of you and the bench palms up, curl towards your bicep and back down to starting.
Incline Dumbbell Bench Curls (alternating)
Laying Bench Curls
Low Cable Curl
Machine Tricep Dips
One Arm Overhead Tricep Extension
Reverse Grip Tricep Bar Pushdowns
Using a rope on the lowest notch on the cable, place both hands on the sides of the rope palms facing each other. Pull and curl rope towards biceps, then back down returning to starting position.
Seated Cable Bar Curls
Attach a bar to the lowest notch on the cable and sit down. Rest your elbows on your knees and hold the bar in front of you with your palms up, then curl the bar in towards your body and back to starting position.
Single Arm Preacher Curl
Using a preacher curl machine, grab handle with one hand and curl towards bicep and back down. Repeat using your other arm.
Single Arm Concentration Cable Curl
Single Arm Tricep Kickback
Tricep Bar Pushdowns
Tricep Barbell Circuit
Triceps dips up high not on a bench. (more advanced)
Tricep Extension Machine
Using a tricep extension machine, sit down and place both hands on the handles/elbows on the pads. Press out and forward straightening arms out in front of you then return to starting.
Tricep Plate Circles
Using a weighted plate, grab it and hold it above your head with straight arms, then bend down in a circle motion behind and around your head one way, then repeat the opposite way.