Arm Exercises

Triceps Brachii Exercises

Assisted

1. Triceps Dip (Kneeling): Use an assisted dip machine to perform dips with reduced resistance, focusing on form.

Barbell

1. Close Grip Bench Press: Lie on a bench with a barbell, hands shoulder-width apart, pressing upward.
2. Lying Triceps Extension (Skull Crusher): Lower the barbell to your forehead, then press it back up.
3. Triceps Extension: Perform overhead or lying extensions to isolate the triceps.

Cable

1. Bent-over Triceps Extension: Use a cable attachment to extend arms backward while bent over.
2. Pushdown (One Arm, V-bar, or with Back Support): Perform controlled pushdowns using different attachments or one arm.
3. Triceps Dip: Use the cable machine for resistance-assisted dips.
4. Triceps Extension (with Rope): Extend arms downward with a rope attachment for triceps isolation.

Dumbbell

1. Kickback: Bend forward and extend arms backward with dumbbells.
2. Lying Triceps Extension: Use dumbbells in a lying position for isolation.
3. One Arm Triceps Extension (on Bench): Perform single-arm overhead extensions.
4. Triceps Extension: Use dumbbells for standing or lying extensions.

Lever (Plate Loaded)

1. Close Grip Bench Press: Perform on a plate-loaded machine for controlled movements.
2. Triceps Extension: Overhead or lying extensions on the machine.
3. Triceps Dip: Plate-loaded resistance dips for strength gains.

Lever (Selectorized)

1. Triceps Dip (Alternative Machine): Use a selectorized dip machine for targeted triceps dips.
2. Triceps Extension (with Preacher Pad): Isolate triceps using a preacher pad attachment.

Sled

1. Standing Triceps Dip: Perform dips with resistance from a sled for functional training.

Smith Machine

1. Close Grip Bench Press: Use the guided Smith machine for stability and control.

Weighted

1. Bench Dip: Perform dips with additional weight on your lap.
2. Triceps Dip: Add weight using a belt for increased intensity.

Band-Assisted

1. Triceps Dip: Use a resistance band to assist during dips.

Body Weight

1. Bench Dip (Heel on Floor): Perform dips using a bench with heels on the floor for support.
2. Close Grip Push-up (On Knees, Incline on Bar): Push-ups with a narrow grip to target the triceps.
3. Triceps Dip: Standard dips for bodyweight strength.

Suspended

1. Triceps Extension: Use TRX straps to perform suspended extensions.

Self-Assisted

1. Triceps Dip: Use self-assistance for controlled dip movements.

Stretch

1. Overhead Stretch: Stretch triceps by pulling one arm overhead with the opposite hand.
2. Towel Stretch: Use a towel to assist in stretching the triceps.

Biceps Brachii Exercises

Barbell

1. Curl: Perform barbell curls for biceps strength and size.

Cable

1. Alternating Curl: Curl each arm alternately using a cable machine.
2. Curl (with Stirrups, One Arm Curl): Use stirrup handles for isolated biceps curls.

Dumbbell

1. Curl: Perform traditional dumbbell curls for bilateral development.
2. Incline Curl: Sit on an incline bench for greater biceps stretch and contraction.

Lever (Selectorized)

1. Curl: Use a selectorized machine for controlled biceps curls.

Body Weight

1. Inverted Biceps Row: Use a bar to perform inverted rows targeting the biceps.

Stretch

1. Doorway Stretch: Stretch biceps by pressing arms against a doorway and leaning forward.
2. Seated Stretch: Stretch biceps with arms extended backward while seated.

Brachialis Exercises

Barbell

1. Preacher Curl: Perform curls on a preacher bench for brachialis isolation.
2. Prone Incline Curl: Lie face down on an incline bench and curl the barbell.

Cable

1. Concentration Curl: Perform curls with one arm, focusing on the brachialis.
2. Preacher Curl (Stirrups): Use cable stirrups for preacher curls.

Dumbbell

1. Concentration Curl: Focus on isolating the brachialis with one-arm curls.
2. Preacher Curl: Use a preacher bench for curls targeting the brachialis.

Lever (Plate Loaded)

1. Preacher Curl (Modified, Arms High): Perform preacher curls with arms elevated.

Lever (Selectorized)

1. Preacher Curl (Arms High): Use a selectorized machine for high-arm curls.

Suspended

1. Arm Curl: Use TRX straps to perform arm curls for brachialis activation.

Additional Notes

• Chin-Ups: Though listed under latissimus dorsi, chin-ups heavily target the biceps brachii.
• Suspended Arm Curl: TRX or similar systems provide a functional approach to arm curls.

Training Tips

• Volume: Aim for 3–4 sets of 8–12 reps for hypertrophy, or 6–8 reps for strength.
• Tempo: Control the eccentric (lowering) phase to maximize muscle activation.
• Stretching: Always include stretches for triceps, biceps, and brachialis after workouts to maintain flexibility and reduce soreness.