Stand up straight with a dumbbell in each hand at arm's length. Raise one dumbbell and twist your forearm until it is vertical and your palm faces the shoulder. Lower to original position and repeat with opposite arm

Dumbbell Curl

While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Slowly bring the weight back down to the starting position.

Barbell Curl

Take a shoulder width grip. Break at the elbows. Try to keep your elbows tucked in. Don't let them flare out. Stop the bar a few inches from your forehead and extend your elbows back up.

Barbell Skullcrusher

Sit on a flat bench with your feet flat on the floor and your back straight. Lean forward and place your elbow on the inside of your leg. Curl the dumbbell while keeping your elbow against your leg. Make sure to fully extend your elbow on each rep.

Dumbbell Concentration Curl

DB Seated Overhead Tricep Extension demonstration

DB Seated Overhead Tricep Extension

You can use any attachment. The cable should be all the way to the bottom of the machine. Face away from the machine. Point your elbows straight up toward the ceiling. From there, extend your elbows until your fists are pointed straight toward the ceiling.

Cable Rope Overhead Tricep Extension

Grip the edge of the bench with your hands, Keep your feet together and legs straight. Lower your body straight down. Slowly press back up to the starting point. TIP: Make this harder by raising your feet off the floor and adding weight.

Bench Dips

tricep stretch

bicep stretch

Cable Tricep Pushdowns

Arm Circles

Anchor the band at eye level. Take a few steps away until the band is taut. Use an overhand grip with both hands. Pull the band to the bridge of your nose flaring your elbows out.

arm day pump - 1/11/2026

arm day pump - 1/11/2026

movements

nicholas mckenzie