Gym EXERCISES

GYM EXERCISES

ARM EXERCISES



Angled cable rotation
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Hold one arm at a 45-degree angle to your body. Grab the handle of the cable machine.

Step 2: Keeping your upper arm fixed in one position, rotate your forearm up and back as far as you can.

Step 3:

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Angled prone curl
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Take dumbbells in both hands and bend forward to press your chest against the incline bench. Let your hands go down with palms facing each other, dumbbells paralleled.

Step 2: Pull your hands to your chest.

Step 3: Return to the starting position.

Click to return to main body parts list.

Angled prone reverse curl
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Take dumbbells in both hands and bend forward to press your chest against the incline bench. Let your hands go down with palms facing your chest, dumbbells paralleled.

Step 2: Pull your hands to your chest.

Step 3: Return to the starting position.

Click to return to main body parts list.

Band back arm stretch
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Stand up straight and step on the middle of the band. Hold the ends of the band in both hands.

Step 2: Stretch your arms straight back.

Step 3:

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Band biceps curl
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Stand up straight and step on the middle of the band. Hold the ends of the band in both hands.

Step 2: Bend your elbows till your forearms are perpendicular to the floor.

Step 3:

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Band one-arm front raise
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Stand up straight and step on the middle of the band. Hold the ends of the band in both hands.

Step 2: Lift one arm straight in front of you till it reaches your shoulder level.

Step 3:

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Band one-arm overhead press
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Stand in the lunge position with your right foot forward. The band is under your left foot, and extended up behind your back with your left hand grasping one handle behind your neck. Bend your left elbow up. Your right arm is at your side.

Step 2: Exhale and push your left arm straight up. Hold, and go back to the starting position.

Step 3:

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Band skier
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Stand up straight and put your front foot on the middle of a resistance band. Lean forward slightly. Hold the ends of the band in each hand.

Step 2: Raise one arm straight in front of you to your shoulder level, as you stretch the other arm behind you.

Step 3:

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Band tricep extension
Difficulty Level: Intermediate
Injury Chance: Shoulder joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Deltoids

INSTRUCTIONS:
Step 1: Stand with your feet shoulder-width apart. Your left arm is fully extended, holding one end of the band. Your right arm holds the other end of the band behind your head with your tricep in a straight line with your body.

Step 2: Pull the band with your right hand up. Hold and go back to starting position

Step 3:

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Band triceps kickback
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Lean over with your knees slightly bent so that your body is parallel to the floor, with a resistance band under both feet. Hold the handles in both hands, so that your upper arms are horizontal to the floor, and your forearms remain vertical.

Step 2: Straighten your arms back. Try to keep your upper arms horizontal and your elbows tucked in to your sides.

Step 3:

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Barbell preacher curl
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Brachialis, Biceps Brachii

INSTRUCTIONS:
Step 1: Sit on the preacher bench placing the upper arms on pad. Grasp the barbell with wide underhand grip.

Step 2: Raise your forearms to the level of your face. Slowly lower the barbell back to the starting position.

Step 3:

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Bench dip
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Deltoids

INSTRUCTIONS:
Step 1: These push-ups can be performed both with your feet on the floor or on a support. Place hands wider that shoulder-width apart.

Step 2: Sit down to feel your muscles stretching and then go up until arms are extended.

Step 3:

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Biceps curl pulldown
Difficulty Level: Beginner
Injury Chance: Elbow and wrist joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Take the bar with an underhand grip (palms facing up), your hands about shoulder width apart. Sit down on the machine with your arms fully extended.

Step 2: Fixing your upper arms and elbows, slowly curl the bar down behind your head. Hold, and slowly lower the weight to the starting position.

Step 3:

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Cable alternating bend
Difficulty Level: Intermediate
Injury Chance: Wrist joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Take a high-pulley handle in each hand. Hold your arms out to the sides, parallel to the floor but slightly bent. Bend your knees a bit, feet shoulder-width apart.

Step 2: Keeping your left arm in place, curl your right arm to your head. Slowly straighten the right arm, and repeat with the left arm.

Step 3:

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Cable bent triceps extension
Difficulty Level: Intermediate
Injury Chance: Elbow and wrist joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Take the rope handle and stand with your back to the stack in a staggered stance, one foot in front of the other. Lower your torso until it is nearly parallel to the floor.

Step 2: Keeping your upper arms fixed, push your hands forward until your elbows are locked. Hold, and go back to the starting position.

Step 3:

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Cable biceps curl
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Take the handle of the lower pulley with underhand grip.

Step 2: Pull the handle up to your chest.

Step 3: Let the handle go down until arms are extended.

Click to return to main body parts list.

Cable neutral grip triceps pushdown
Difficulty Level: Beginner
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Stand up tall, facing the cable machine with your feet at your hips’ width, your knees slightly bent, and your elbows pulled back and tucked into your sides. Take a neutral grip on the handles.

Step 2: Inhale slowly, then exhale and straighten your arms. Avoid snapping your arms out and maintain your body position throughout.

Step 3: Inhale, and bend your arms gently at the elbow to return to the starting position.

Click to return to main body parts list.

Cable overhand grip triceps pushdown
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Stand up tall, facing the cable machine with your feet at your hips’ width, your knees slightly bent, and your elbows pulled back and tucked into your sides. Take an overhand grip on the handle.

Step 2: Inhale slowly, then exhale and straighten your arms. Avoid snapping your arms out and maintain your body position throughout.

Step 3: Inhale, and bend your arms gently at the elbow to return to the starting position.

Click to return to main body parts list.

Cable rear lateral raise
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Trapezius

INSTRUCTIONS:
Step 1: Begin on your knees by the cable machine.

Step 2: Grasp the handle of the lower pulley.

Step 3: Pull the handle to side until the arm is extended.

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Cable straight arm pull-down
Difficulty Level: Beginner
Injury Chance: Shoulder trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Stand with feet shoulder-width apart. Grasp the handle with both hands using narrow overhand grip.

Step 2: Pull the handle down to hips until arms are extended. Complete 3-4 sets of 8-12 reps.

Step 3:

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Cable triceps one-arm pressdown
Difficulty Level: Intermediate
Injury Chance: Elbow and wrist joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Hold an end of the rope handle with your right hand, your palm facing in. Keep your back straight, and your elbow fixed in place.

Step 2: Pull the handle down to your thigh. Move on to your left arm.

Step 3:

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Cable triceps overhead extension
Difficulty Level: Advanced
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Turn your body away from the cable trunk and position the handle over your shoulder with palms down. Step forward with one foot for support.

Step 2: Push the handle as high as possible by extending your forearm until elbow is straight.

Step 3: Return to the starting position.

Click to return to main body parts list.

Cable triceps rope handle pushdown
Difficulty Level: Intermediate
Injury Chance: Wrist joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Place the rope attachment on the pulley and grasp the rope with both hands.

Step 2: Pull the weight down to your thighs and separate your hands for a moment. Return your hands to the chest level.

Step 3:

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Cable woodchopper
Difficulty Level: Intermediate
Injury Chance: None
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Obliques

INSTRUCTIONS:
Step 1: Stand tall by the cable machine. Grip the handle of the upper pulley with both hands. Keep hands by your shoulder.

Step 2: Extend arms in direction of your opposite hip.

Step 3:

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Chair and Swiss ball dip
Difficulty Level: Beginner
Injury Chance: Shoulder joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: With your hands on a chair behind you, put your heels on a Swiss ball in front. Keep your arms and legs straight.

Step 2: Dip down towards the floor, bending your elbows. Push up to go back to the start position.

Step 3:

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Close grip barbell bench press
Difficulty Level: Beginner
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Deltoids

INSTRUCTIONS:
Step 1: Lie flat on your back and grab the barbell above you with a grip about 12 inches apart.

Step 2: Lift the barbell off of the rack and slowly lower it to about 3 inches above your chest and then press the bar back to the start position.

Step 3:

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Close grip barbell curl
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Take a bar with a close underhand grip. The bar hangs at an arm's length in front of your thighs.

Step 2: Fix your upper arms and bend your elbows, curling the bar as close to your torso as possible. Hold, and slowly go back to the starting position.

Step 3:

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Close grip EZ-bar curl
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Take a bar with a close underhand grip. The bar hangs at an arm's length in front of your thighs.

Step 2: Fix your upper arms and bend your elbows, curling the bar as close to your torso as possible. Hold, and slowly go back to the starting position.

Step 3:

Click to return to main body parts list.

Close push-up
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Deltoids

INSTRUCTIONS:
Step 1: Lie face down on the floor and lift your body off the ground so that you are supported only by your hands and toes. Place your hands closer than shoulder-width apart.

Step 2: Lower your body as low as possible and then push yourself up until arms are extended.

Step 3:

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Concentration dumbbell curl
Difficulty Level: Beginner
Injury Chance: Elbow and wrist joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Sit down on a bench, hold a dumbbell in one hand with your elbow resting on your inner thigh. Keep your forearm straight.

Step 2: Raise the dumbbell up toward your shoulder while only bending your arm at the elbow. Keep your wrist straight through the exercise.

Step 3: Return to the starting position and repeat.

Click to return to main body parts list.

Diamond push-up
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Deltoids

INSTRUCTIONS:
Step 1: Take the standard push-up position but put your hands directly under your chest with your index fingers and thumbs spread out and touching so they form a “diamond”.

Step 2: Keep your back straight as you lower your body until your chest is nearly touching your hands.

Step 3: Pause, then push yourself back up to the starting position.

Click to return to main body parts list.

Drag curl
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, Brachialis

INSTRUCTIONS:
Step 1: Hold the bar with both arms extended downward, gripping the bar with your palms facing up.

Step 2: Lift the bar, allowing both elbows to move backwards in order to “drag” the bar in a straight line directly up the front of your body.

Step 3: Once the bar reaches your lower-chest area, reverse the motion to complete the rep.

Click to return to main body parts list.

Dumbbell alternating curl
Difficulty Level: Intermediate
Injury Chance: Shoulder joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, Wrist Extensors

INSTRUCTIONS:
Step 1: Stand up straight holding dumbbells by your sides, palms facing forward.

Step 2: Curl one dumbbell to your shoulder, keeping the other at your side. As you lower the dumbbell, curl the other up. Repeat.

Step 3:

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Dumbbell biceps curl
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, Brachialis

INSTRUCTIONS:
Step 1: Stand tall with two dumbbells to sides, palms facing out, and arms straight.

Step 2: Keep your body straight and pull both dumbbells to your shoulders, turning your palms slightly outwards to contract your biceps as much as possible.

Step 3: Return slowly to the starting position, sliding not throwing your hands down.

Click to return to main body parts list.

Dumbbell curl combo
Difficulty Level: Advanced
Injury Chance: Wrist joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, Triceps Brachii

INSTRUCTIONS:
Step 1: Stand up straight with dumbbells down at your sides, your palms facing forward.

Step 2: Curl the weights up to your shoulders.

Step 3: Press the dumbbells overhead rotating your wrists, so your palms face forward at the top. Go back to the starting position.

Click to return to main body parts list.

Dumbbell floor press
Difficulty Level: Intermediate
Injury Chance: Shoulder joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Pectoralis

INSTRUCTIONS:
Step 1: Lie on your back on the floor. Hold the dumbbells above your chest, your arms straight. Bend your knees with your feet flat on the floor.

Step 2: Lower the dumbbells so that your upper arms touch the floor. Hold, then press the weights to the starting position.

Step 3:

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Dumbbell kickback
Difficulty Level: Advanced
Injury Chance: Shoulder joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Take two dumbbells and sit on the edge of a bench. Put your feet directly under your knees. Lean forward until your chest nearly rests on your thighs. Hold your upper arms close to your sides and parallel to the floor. Your forearms should point down.

Step 2: Straighten your arms behind your back.

Step 3:

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Dumbbell wrist twist
Difficulty Level: Beginner
Injury Chance: Wrist joint trauma
Main Body Part: Arms
Muscle Groups: Wrist Extensors, None

INSTRUCTIONS:
Step 1: Feet are shoulder-width apart. Take dumbbells in both hands with overhand grip, elbows bent.

Step 2: Turn your hands simultaneously palms up. Try to unfold the inner part of your arms as much as possible.

Step 3:

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Explosive push-up
Difficulty Level: Beginner
Injury Chance: Wrist joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Pectoralis

INSTRUCTIONS:
Step 1: Take the standard push-up position. Bend your elbows and lower your body so that your chest nearly touches the floor.

Step 2: Push your body up so that your hands jump off the floor.

Step 3:

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EZ-bar close grip barbell bench press
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Deltoids

INSTRUCTIONS:
Step 1: Take a barbell with an overhand grip and hold it above your chest, your arms straight.

Step 2: Lower the bar to your chest, hold, then press it back in a straight line.

Step 3:

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EZ-bar incline lying triceps extension
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Take an EZ-bar with an overhand grip, your hands a little closer than shoulder width. Lie face up on an incline bench and hold the bar over your forehead. Keep your arms straight.

Step 2: Fix your upper arms and bend your elbows so that your forearms are parallel to the floor. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

EZ-bar lying triceps extension
Difficulty Level: Advanced
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Take an EZ-bar with an overhand grip, your hands a little closer than shoulder-width apart. Lie face up on a flat bench and hold the bar with straight arms over your forehead. Your arms should be angled backward a little.

Step 2: Bend your elbows to lower the bar until your forearms are just beyond parallel to the floor. Hold, and go back to the starting position.

Step 3:

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EZ-bar preacher curl
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Brachialis, Biceps Brachii

INSTRUCTIONS:
Step 1: Sit on the preacher bench placing the upper arms on pad. Grasp EZ-bar with wide underhand grip.

Step 2: Raise your forearms to the level of your face. Slowly lower EZ-bar back to the starting position.

Step 3:

Click to return to main body parts list.

French press
Difficulty Level: Advanced
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Sit down at the end of a bench and take a full overhand grip a bit narrower than shoulder-width on the barbell. Hold the bar over your head with your arms straight but your elbows unlocked.

Step 2: Bend your elbows slowly and lower the bar towards the back of your neck.

Step 3: Pause, then press back up to the starting position while making sure that your upper arms are in the same position throughout the workout.

Click to return to main body parts list.

Hammer curl
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Brachialis, Biceps Brachii

INSTRUCTIONS:
Step 1: Sit on the edge of the exercise bench. Position dumbbells at your sides with palms facing each other, and arms straight.

Step 2: Lift the dumbbells to position your forearm vertically.

Step 3:

Click to return to main body parts list.

Hammer curl combo
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, Trapezius

INSTRUCTIONS:
Step 1: Take two dumbbells, stand in front of the bench and place your left foot on top.

Step 2: Lift the dumbbells to position your forearms parallel to the floor.

Step 3: With the back straight, exhale as you press the dumbbells above the shoulders until the arms are straight.

Click to return to main body parts list.

Incline dumbbell curl
Difficulty Level: Beginner
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, Brachialis

INSTRUCTIONS:
Step 1: Sit on incline bench (45-60°) with dumbbells in both hands. Hands hang straight down, palms face out.

Step 2: Lift the dumbbells up in front of you.

Step 3: Return to the starting position.

Click to return to main body parts list.

Lying barbell triceps extension
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Take a barbell and lie on your back on a bench. Hold the weight over your chest with your arms bent and palms facing away from you.

Step 2: Lower the weight behind your head as far as you can.

Step 3: Pull the weight back to the starting position.

Click to return to main body parts list.

Lying biceps curl
Difficulty Level: Beginner
Injury Chance: Shoulder trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Lie on your back. Bend your legs and loop a band around your feet. Hold your arms straight along your body.

Step 2: Curl up your arms to bring your hands as close to your shoulders as you can.

Step 3:

Click to return to main body parts list.

Machine biceps curl
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Sit on the seat of the biceps curl machine. Place your arms on the arm pad. Grasp the handle with an underhand grip a bit lower than shoulder-level.

Step 2: Raise the handle towards shoulders until your forearms come in a vertical position perpendicularly to the floor. Your upper arms have to remain on the pad.

Step 3: Lower the handle until arms are fully extended.

Click to return to main body parts list.

Machine dip
Difficulty Level: Intermediate
Injury Chance: Elbow and wrist joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Pectoralis

INSTRUCTIONS:
Step 1: Sit straight, your back against the pad and your hands on the handles with your elbows bent back behind you.

Step 2: Press the handles down, fully straightening your arms. Keep your back against the pad throughout the movement.

Step 3:

Click to return to main body parts list.

Machine triceps back curl
Difficulty Level: Intermediate
Injury Chance: Elbow and wrist joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Pectoralis

INSTRUCTIONS:
Step 1: Sit down on the machine. Grab the bar with an underhand grip behind your head.

Step 2: Push the weight up, then bring it back to the starting position.

Step 3:

Click to return to main body parts list.

Modified band tricep extension
Difficulty Level: Intermediate
Injury Chance: Shoulder joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Stand straight with your feet together. Grasp one end of the band behind your back near your waist with your left hand. Your right hand holds the other end next to your ear.

Step 2: Pull your right hand up. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

Modified French press
Difficulty Level: Advanced
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Sit down at the end of a bench and take a full overhand grip on the barbell. Hold the bar over your head with your arms straight but your elbows unlocked.

Step 2: Bend your elbows slowly and lower the bar toward the back of your neck.

Step 3: Pause, then press back up to the starting position

Click to return to main body parts list.

Negative dip
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Pectoralis

INSTRUCTIONS:
Step 1: Grab the parallel bars on a dip station and lift yourself until your arms are straight. Keep your knees bent and lock your ankles together.

Step 2: Gradually lower your body by bending your elbows until your upper arms are parallel with the bars.

Step 3: Return to the starting position by pushing yourself back up.

Click to return to main body parts list.

Neutral grip machine high curl
Difficulty Level: Beginner
Injury Chance: Elbow and wrist joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Wrist Flexors

INSTRUCTIONS:
Step 1: Sit holding the handles with a neutral grip, your arms bent and your elbows on the support pad.

Step 2: Straighten your arms and return to the starting position.

Step 3:

Click to return to main body parts list.

One-arm cable back curl
Difficulty Level: Beginner
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Take the low-pulley handle of a cable station and stand with your back to the weight stack. Step forward leaving your hand behind and keeping your arm straight.

Step 2: Without moving your elbow, curl the handle to your shoulder. Go back to the starting position.

Step 3:

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One-arm dumbbell curl
Difficulty Level: Intermediate
Injury Chance: Wrist joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Hold a pair of dumbbells at your sides, your palms facing out. Raise one forearm until your elbow reaches 90 degrees.

Step 2: Do a dumbbell curl with the other arm.

Step 3:

Click to return to main body parts list.

Prone hammer curl
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, Wrist Flexors

INSTRUCTIONS:
Step 1: Set an incline bench to a 45-degree angle. Grab a pair of dumbbells with your arms hanging by your side, palms facing inward.

Step 2: Raise the dumbbells upwards to roughly your shoulder height by bending your elbows. Remember to keep your wrists straight and avoid bending them.

Step 3:

Click to return to main body parts list.

Reverse EZ-bar curl
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Wrist Extensors, Biceps Brachii

INSTRUCTIONS:
Step 1: Take an EZ-bar with an overhand grip, your hands shoulder-width apart. The bar hangs at an arm's length in front of your thighs.

Step 2: Fix your upper arms and bend your elbows to curl the bar as close to your torso as possible. Hold, then slowly go back to the starting position.

Step 3:

Click to return to main body parts list.

Reverse wrist curl
Difficulty Level: Beginner
Injury Chance: Wrist joint trauma
Main Body Part: Arms
Muscle Groups: Wrist Extensors, None

INSTRUCTIONS:
Step 1: Position your hands on the bench with your palms hanging down. Grasp the barbell with underhand grip.

Step 2: Lift the barbell only by pulling your palms.

Step 3: Return to the starting position.

Click to return to main body parts list.

Right angle cable rotation
Difficulty Level: Advanced
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Face the weight stack. Bend one arm 90 degrees to your body.

Step 2: Keeping your upper arm fixed, rotate your forearm back as far as you can.

Step 3:

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Seated triceps extension with one dumbbell
Difficulty Level: Beginner
Injury Chance: Spinal curvature
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Deltoids

INSTRUCTIONS:
Step 1: Sit on the bench with your knees bent, feet fixed on the floor. Arms are extended overhead with both hands under inner plate of the dumbbell.

Step 2: Inhale and lower forearms behind your head by flexing elbows.

Step 3: Return to the starting position.

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Seated triceps extension with two dumbbells
Difficulty Level: Beginner
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Deltoids

INSTRUCTIONS:
Step 1: Sit on a bench and grab a pair of dumbbells. Hold them so that they are at an arm’s length above your head with palms facing inward together.

Step 2: Keep your upper arms stable as you lower the dumbbells behind your head until your forearms are just past parallel to the floor.

Step 3: Pause, then straighten your arms to return the dumbbells to the starting position.

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Smith machine close grip lying bench press
Difficulty Level: Beginner
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Deltoids

INSTRUCTIONS:
Step 1: Lie flat on your back and take the barbell with a very narrow grip, about 6-8 inches wide.

Step 2: Slowly lower the barbell to about 3 inches above your chest. Hold, and press it back to the starting position. Make sure to focus on keeping your elbows in towards your body throughout the full range of the movement.

Step 3:

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Stabilizing push-up
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Stand with your feet shoulder-width apart, bend forward at your waist and place your arms 7 inches apart on the ball. Your weight should be on the balls of your feet. Tense your abs and lower back to stabilize your body as you complete the push-up.

Step 2: Remember, the farther away from ball you are, the harder it becomes.

Step 3:

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Standing biceps curl
Difficulty Level: Beginner
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, Brachialis

INSTRUCTIONS:
Step 1: Grasp the barbell with shoulder-width underhand grip.

Step 2: Press your elbows to the sides and lift the barbell to position your forearm vertically.

Step 3: Lower the barbell until arms are fully extended.

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Standing cable underhand curl
Difficulty Level: Intermediate
Injury Chance: Wrist joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, Pectoralis

INSTRUCTIONS:
Step 1: Face away from the machine and take the cable handles with an underhand grip.

Step 2: Curl your arms up keeping your elbows tucked in to your sides and your wrists slightly bent upward.

Step 3:

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Standing EZ-bar biceps curl
Difficulty Level: Beginner
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, Brachialis

INSTRUCTIONS:
Step 1: Grasp the barbell with shoulder-width underhand grip.

Step 2: Press your elbows to the sides and lift the barbell to position your forearm vertically.

Step 3: Lower the barbell until arms are fully extended.

Click to return to main body parts list.

Static dumbbell curl
Difficulty Level: Beginner
Injury Chance: Shoulder joint trauma
Main Body Part: Arms
Muscle Groups: Brachialis, Biceps Brachii

INSTRUCTIONS:
Step 1: Take a dumbbell with your right hand and put the back of your upper arm on the top of the bench.

Step 2: Raise the dumbbell until your arm is bent about 20 degrees. Hold that position for about a minute if you want to build more muscle, or for several seconds to gain strength.

Step 3:

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Static lying barbell triceps extension
Difficulty Level: Beginner
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Take a barbell with an overhand grip, your hands a little closer than shoulder-width apart. Lie face up on a flat bench and hold the barbell with straight arms over your forehead.

Step 2: Keeping your upper arms fixed, bend your elbows 90 degrees to lower the barbell.

Step 3:

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Swiss ball dumbbell pullover
Difficulty Level: Beginner
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Biceps Brachii

INSTRUCTIONS:
Step 1: Hold the weights together, above and behind your head.

Step 2: Slowly straighten your arms, pushing the weights up.

Step 3:

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Swiss ball preacher curl
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Brachialis, Biceps Brachii

INSTRUCTIONS:
Step 1: Place a pair of dumbbells on the floor in front of a ball. Kneel directly behind the ball, and drape your arms over it to grab the dumbbells with an underhand grip. Let your weight move back towards your heels as you brace your triceps on the ball, forear

Step 2: Keep your back straight as you curl the weights up until your forearms are just short of perpendicular to the floor.

Step 3:

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Swiss ball seated curl
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, Brachialis

INSTRUCTIONS:
Step 1: While sitting upright on a Swiss ball, grab a pair of dumbbells so that your arms are fully extended by your sides. The palms of your hands should be facing outwards, as illustrated.

Step 2: Gradually curl your arms at the elbow, raising the dumbbells to the shoulder level not changing the position of your arms. Your arms should simply bend at the elbow without moving in any other direction. Do not turn your wrist as you raise the dumbbells.

Step 3:

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Three-stop barbell curl
Difficulty Level: Beginner
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Do a barbell curl. As you lower the bar, pause at the three points.

Step 2:

Step 3:

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Top dumbbell hold
Difficulty Level: Intermediate
Injury Chance: Wrist joint trauma
Main Body Part: Arms
Muscle Groups: Wrist Extensors, Latissimus Dorsi

INSTRUCTIONS:
Step 1: Grab a pair of dumbbells by the tops. Hold them for about 20 seconds to build strength; or for about a minute to gain muscles.

Step 2:

Step 3:

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Triceps kickback
Difficulty Level: Intermediate
Injury Chance: Shoulder joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Kneel over a bench with an arm supporting body. Grasp dumbbell with the other hand and flex your elbow.

Step 2: Fix the elbow and extend arm until it is straight.

Step 3: Return the dumbbell back slowly to the starting position. Continue with an even pace to avoid throwing the dumbbell upward.

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Two-step lying dumbbell pullover
Difficulty Level: Advanced
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, None

INSTRUCTIONS:
Step 1: Take a pair of dumbbells and lie flat on your back on a bench. Hold the dumbbells over your chest with a neutral grip.

Step 2: Keeping your upper arms fixed, bend your elbows until your forearms are parallel to the floor.

Step 3: Maintaining the bend in your elbows, lower the dumbbells beyond your head as far as you can. Hold, then go back to the starting position.

Click to return to main body parts list.

Underhand grip inverted row
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, Latissimus Dorsi

INSTRUCTIONS:
Step 1: Lie on your back under a horizontal bar. Take an underhand grip on the bar with your hands shoulder-width apart.

Step 2: Keeping your body straight, pull your chest to the bar. Slowly lower yourself straightening your arms.

Step 3:

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Underhand grip machine high curl
Difficulty Level: Beginner
Injury Chance: Elbow and wrist joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, Wrist Flexors

INSTRUCTIONS:
Step 1: Sit holding the handles with an underhand grip, your arms straight and your elbows on the support pad.

Step 2: Pull the handles to your shoulders, bending at the elbows. Straighten your arms and return to the starting position.

Step 3:

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Unilateral high cable fly
Difficulty Level: Intermediate
Injury Chance: Elbow and wrist joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Pectoralis

INSTRUCTIONS:
Step 1: Stand by the cable machine. Grasp the handle of the upper pulley with both hands. Position feet firmly on the ground shoulder-width apart.

Step 2: Pull the handle to your outer side until arms are extended.

Step 3:

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Unilateral machine dip
Difficulty Level: Intermediate
Injury Chance: Elbow and wrist joint trauma
Main Body Part: Arms
Muscle Groups: Triceps Brachii, Pectoralis

INSTRUCTIONS:
Step 1: Sit straight, your back against the pad and one hand on a handle with your elbow bent back behind you.

Step 2: Press the handle down, fully straightening your arm. Keep your back against the pad throughout the movement.

Step 3:

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Wide grip barbell curl
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Take a bar with an underhand grip, your hands wider than shoulder-width apart. The bar hangs at an arm's length in front of your thighs.

Step 2: Fix your upper arms and bend your elbows to curl the bar as close to your torso as possible. Hold, and slowly go back to the starting position.

Step 3:

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Wide grip EZ-bar curl
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, None

INSTRUCTIONS:
Step 1: Take a bar with an underhand grip, your hands wider than shoulder-width apart. The bar hangs at an arm's length in front of your thighs.

Step 2: Fix your upper arms and bend your elbows to curl the bar as close to your torso as possible. Hold, and slowly go back to the starting position.

Step 3:

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Zottman curl
Difficulty Level: Intermediate
Injury Chance: Elbow and wrist joint trauma
Main Body Part: Arms
Muscle Groups: Biceps Brachii, Wrist Flexors

INSTRUCTIONS:
Step 1: Sit on the edge of a bench and grab a pair of dumbbells. Begin by dropping your arms with your palms facing forward.

Step 2: Curl your arms up toward your chest so that your palms now face inward.

Step 3: At the peak of the curling motion, rotate your wrists so that your palms are facing out again.

Click to return to main body parts list.