EL
Elbow & Arm
Alternate Hammer CurlStand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
Alternate Incline Dumbbell CurlSit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
Band Skull CrusherSecure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head.
Barbell CurlStand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
Barbell Curls Lying Against An InclineLie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
Bench DipsFor this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
Bench Press - PowerliftingBegin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
Bench Press with ChainsAdjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
Board PressBegin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt.
Body Tricep PressPosition a bar in a rack at chest height.
Body-UpAssume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position.
Brachialis-SMRLie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller.
Cable Hammer Curls - Rope AttachmentAttach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
Cable Incline Triceps ExtensionLie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
Cable Lying Triceps ExtensionLie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip. Tip: The easiest way to do this is to have someone hand you the bar as you lay down.
Cable One Arm Tricep ExtensionWith your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
Cable Preacher CurlPlace a preacher bench about 2 feet in front of a pulley machine.
Cable Rope Overhead Triceps ExtensionAttach a rope to the bottom pulley of the pulley machine.
Chain Handle ExtensionYou will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows should be pointing straight up.
Close-Grip Barbell Bench PressLie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Close-Grip Dumbbell PressPlace a dumbbell standing up on a flat bench.
Close-Grip EZ Bar CurlStand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
Close-Grip EZ-Bar Curl with BandAttach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
Close-Grip EZ-Bar PressLie on a flat bench with an EZ bar loaded to an appropriate weight.
Close-Grip Push-Up off of a DumbbellLie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
Close-Grip Standing Barbell CurlHold a barbell with both hands, palms up and a few inches apart.
Concentration CurlsSit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
Cross Body Hammer CurlStand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
Decline Close-Grip Bench To Skull CrusherSecure your legs at the end of the decline bench and slowly lay down on the bench.
Decline Dumbbell Triceps ExtensionSecure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Decline EZ Bar Triceps ExtensionSecure your legs at the end of the decline bench and slowly lay down on the bench.
Dip MachineSit securely in a dip machine, select the weight and firmly grasp the handles.
Dips - Triceps VersionTo get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
Drag CurlGrab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
Dumbbell Alternate Bicep CurlStand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
Dumbbell Bicep CurlStand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
Dumbbell Floor PressLay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
Dumbbell One-Arm Triceps ExtensionGrab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
Dumbbell Prone Incline CurlGrab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).
Dumbbell Tricep Extension -Pronated GripLie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.
EZ-Bar CurlStand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
EZ-Bar SkullcrusherUsing a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
Flexor Incline Dumbbell CurlsHold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.
Floor PressAdjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.
Floor Press with ChainsAdjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.
Hammer CurlsStand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
High Cable CurlsStand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.
Incline Barbell Triceps ExtensionHold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
Incline Dumbbell CurlSit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
Incline Hammer CurlsSeat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position.
Incline Inner Biceps CurlHold a dumbbell in each hand and lie back on an incline bench.
Incline Push-Up Close-GripStand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
JM PressStart the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.- Kettlebell Overhead Triceps ExtensionStand with your feet hip-width apart, holding a kettlebell by the horns with both hands. Press it overhead until your arms are extended, with the bell hanging behind your hands.
Kneeling Cable Triceps ExtensionPlace a bench sideways in front of a high pulley machine.
Low Cable Triceps ExtensionSelect the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
Lying Cable CurlGrab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
Lying Close-Grip Bar Curl On High PulleyPlace a flat bench in front of a high pulley or lat pulldown machine.
Lying Close-Grip Barbell Triceps Extension Behind The HeadWhile holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
Lying Close-Grip Barbell Triceps Press To ChinWhile holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
Lying Dumbbell Tricep ExtensionLie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
Lying High Bench Barbell CurlLie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. Your upper body should be positioned in a way that the upper chest is over the end of the bench and the barbell is hanging in front of you with the arms extended and perpendicular to the floor. This will be your starting position.
Lying Supine Dumbbell CurlLie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs.
Lying Triceps PressLie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.
Machine Bicep CurlAdjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
Machine Preacher CurlsSit down on the Preacher Curl Machine and select the weight.
Machine Triceps ExtensionAdjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
One Arm Dumbbell Preacher CurlGrab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
One Arm Floor PressLie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
One Arm Pronated Dumbbell Triceps ExtensionLie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.
One Arm Supinated Dumbbell Triceps ExtensionLie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your face as a supinated grip is required to perform this exercise.
Overhead Cable CurlTo begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.
Overhead TricepsSit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This will be your starting position.
Parallel Bar DipStand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
Pin PressesPin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
Preacher CurlTo perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
Preacher Hammer Dumbbell CurlPlace the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
Push-Ups - Close Triceps PositionLie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
Reverse Band Bench PressPosition a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
Reverse Barbell CurlStand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
Reverse Barbell Preacher CurlsGrab an EZ-bar using a shoulder width and palms down (pronated) grip.
Reverse Cable CurlStand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position.
Reverse Grip Triceps PushdownStart by setting a bar attachment (straight or e-z) on a high pulley machine.
Reverse Plate CurlsStart by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side. Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.
Reverse Triceps Bench PressLie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
Ring DipsGrip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.
Seated Bent-Over One-Arm Dumbbell Triceps ExtensionSit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
Seated Bent-Over Two-Arm Dumbbell Triceps ExtensionSit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).
Seated BicepsSit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This will be the starting position.
Seated Close-Grip Concentration Barbell CurlSit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.
Seated Dumbbell CurlSit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
Seated Dumbbell Inner Biceps CurlSit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
Seated Triceps PressSit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.
Sled Overhead Triceps ExtensionAttach dual handles to a sled using a chain or rope. Load the sled to an appropriate load.
Smith Machine Close-Grip Bench PressPlace a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Speed Band Overhead TricepsFor this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.
Spider CurlStart out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
Standing Bent-Over One-Arm Dumbbell Triceps ExtensionWith a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
Standing Bent-Over Two-Arm Dumbbell Triceps ExtensionWith a dumbbell in each hand and the palms facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The upper arms should be close to the torso and parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights. Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
Standing Biceps Cable CurlStand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.
Standing Biceps StretchClasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.
Standing Concentration CurlTaking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position.
Standing Dumbbell Reverse CurlTo begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.
Standing Dumbbell Triceps ExtensionTo begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
Standing Inner-Biceps CurlStand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other.
Standing Low-Pulley One-Arm Triceps ExtensionGrab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position.
Standing One-Arm Cable CurlStart out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
Standing One-Arm Dumbbell Curl Over Incline BenchStand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.
Standing One-Arm Dumbbell Triceps ExtensionTo begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
Standing Overhead Barbell Triceps ExtensionTo begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.
Standing Towel Triceps ExtensionTo begin, stand up with both arms fully extended above the head holding one end of a towel with both hands. Your elbows should be in and the arms perpendicular to the floor with the palms facing each other while your feet should be shoulder width apart from each other. This is the starting position.
Supine Chest ThrowThis drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
Tate PressLie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.
Tricep Dumbbell KickbackStart with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
Tricep Side StretchBring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep. Then repeat for your other arm.
Triceps Overhead Extension with RopeAttach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
Triceps PushdownAttach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
Triceps Pushdown - Rope AttachmentAttach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
Triceps Pushdown - V-Bar AttachmentAttach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
Triceps StretchReach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.
Two-Arm Dumbbell Preacher CurlGrab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
Weighted Bench DipFor this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended.
Wide-Grip Standing Barbell CurlStand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
Zottman CurlStand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
Zottman Preacher CurlGrab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.