💪 ARM EXERCISES

1. Stand with barbell, hands shoulder-width
2. Elbows at sides, palms facing forward
3. Curl bar up toward shoulders
4. Squeeze biceps at top
5. Lower with control to starting position

• Keep elbows locked at sides
• Don't swing or use momentum
• Squeeze at peak contraction
• Control the negative

• Swinging body to lift weight
• Elbows moving forward
• Not going full range of motion
• Using too much weight

EZ-Bar Curl, Dumbbell Curl, Cable Curl

1. Stand with dumbbells at sides
2. Palms facing forward or neutral
3. Curl dumbbells up toward shoulders
4. Can alternate arms or do both together
5. Lower with control

• Elbows stay at sides
• Rotate wrist as you curl (supination)
• Squeeze at top
• Full range of motion

• Swinging dumbbells
• Elbows moving forward
• Incomplete range of motion
• Going too heavy

Barbell Curl, Hammer Curl, Cable Curl

1. Stand with dumbbells at sides
2. Palms facing each other (neutral grip)
3. Curl dumbbells up, maintaining neutral grip
4. Squeeze at top
5. Lower with control

• Keep palms facing each other throughout
• Elbows locked at sides
• Don't swing
• Focus on brachialis engagement

• Rotating wrists
• Using momentum
• Elbows flaring out
• Going too fast

Rope Hammer Curl, Cross-Body Hammer Curl

1. Sit at preacher bench, arms over pad
2. Grip EZ-bar or barbell
3. Curl weight up toward shoulders
4. Squeeze biceps at top
5. Lower with control, don't fully extend

• Keep upper arms pressed against pad
• Don't lift shoulders or lean back
• Squeeze at peak contraction
• Control the eccentric

• Lifting upper arms off pad
• Locking out at bottom (elbow strain)
• Using too much weight
• Swinging

Concentration Curl, Spider Curl, Cable Curl

1. Grip parallel bars, lift body up
2. Stay upright (tricep focus, not chest)
3. Lower body by bending elbows
4. Go until elbows at 90 degrees
5. Press back up to starting position

• Stay upright (don't lean forward)
• Elbows tucked in, not flared
• Control the descent
• Full lockout at top

• Leaning forward (becomes chest dip)
• Going too deep
• Elbows flaring out
• Not locking out

Assisted Dips, Close-Grip Bench, Overhead Extension

1. Lie on bench, grip bar narrower than shoulder-width
2. Unrack and lower to lower chest
3. Keep elbows tucked in close to body
4. Press back up, squeeze triceps
5. Lock out at top

• Elbows stay close to body
• Don't grip too narrow (wrist strain)
• Touch lower chest
• Focus on triceps working

• Grip too narrow
• Elbows flaring out
• Not going full range
• Bouncing off chest

Tricep Dips, Overhead Extension, Diamond Push-Ups

1. Stand or sit with dumbbell overhead
2. Hold dumbbell with both hands
3. Lower dumbbell behind head by bending elbows
4. Keep upper arms stationary
5. Extend elbows to return to starting position

• Keep upper arms vertical
• Elbows stay close together
• Stretch at bottom, squeeze at top
• Control the weight

• Elbows flaring out
• Upper arms moving forward
• Using too much weight
• Not going full range

Cable Overhead Extension, EZ-Bar Skull Crusher

1. Stand at cable machine, high pulley
2. Grip bar or rope, elbows at sides
3. Push down until arms fully extended
4. Squeeze triceps at bottom
5. Return with control

• Keep elbows locked at sides
• Only forearms move
• Full lockout at bottom
• Control the return

• Elbows moving forward
• Leaning forward excessively
• Not locking out
• Using momentum

Rope Pushdown, Overhead Extension, Dips