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.

Band Face Pull

Lie on your back. Bend knees, hands behind head. Twist torso, touch elbow to opposite knee. Repeat.

Bicycle Crunch

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

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

Sit at the bench and rest the back of your arms on the preacher bench. Grab the handles. Curl the weight up until your elbows are fully flexed. Lower until the point just before the weight rests at the bottom.

Machine Seated Plate Loaded Preacher Curl

Use a rope attachment. The cable should be set all the way to the bottom of the machine. Face away from the cable machine. Stagger your stance so you have a better base of support. Use a neutral grip thumb facing up pinky-facing down). Flex at the elbow and extend.

Cable Rope Hammer Curl

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

Cable Tricep Pushdowns

close-grip bench press

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.

hypertrophy arm session - 1/19/2026

hypertrophy arm session - 1/19/2026

movements

nicholas mckenzie