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Strength-Training Exercises for Upper Arms



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Ez-Bar Triceps Extension, Seated, Preacher Bench
target muscles: Triceps Brachii    type: basic

overhead until arms are straight. Return to full flexion. Repeat. read more

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views: 14858

Lever Arm Extension
target muscles: Triceps Brachii    type: basic

down. Keep arms slightly flexed. Return and repeat. read more

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views: 12216

Barbell Triceps Extension, Decline
target muscles: Triceps Brachii    type: auxiliary

to lower barbell toward forehead. Keep elbows in position. Return just before barbell reaches forehead. Extend arms and repeat. read more

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views: 10728

Cable Triceps Extension, Seated
target muscles: Triceps Brachii    type: basic

overhead until arms are straight. Return to full flexion. Repeat. read more

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views: 14060

Bodyweight Only Pull-up, Close Grip
target muscles: Latissimus Dorsi,  Brachialis    type: basic

up until chin reaches bar. Lower body, keep arms slightly flexed. Repeat. read more

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views: 33257

Ez-Bar Curl, Standing
target muscles: Biceps Brachii    type: basic

arms to raise barbell toward chest. Keep elbows in position. Return, keep arms slightly flexed. Repeat. read more

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(5 user ratings)
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views: 24640

Dumbbell Kickback, Seated
target muscles: Triceps Brachii    type: auxiliary

completely to behind. Keep elbows in position. Return and repeat. read more

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(2 user ratings)
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views: 18604

Ez-Bar Triceps Extension, Standing
target muscles: Triceps Brachii    type: basic

overhead until arms are straight. Return to full flexion. Repeat. read more

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(1 user rating)
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views: 16186

Cable Curl, Supine, On Flat Bench
target muscles: Biceps Brachii    type: auxiliary

to pull bar down to forehead while elbows remain in position. Return, keep arms slightly flexed. Repeat. read more

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(2 user ratings)
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views: 11053

Barbell Curl, Bent-over
target muscles: Biceps Brachii    type: auxiliary

arms to raise barbell toward shoulders. Keep elbows in position. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 17259

Dumbbell Triceps Extension, Lying
target muscles: Triceps Brachii    type: auxiliary

to lower dumbbells to sides of head. Keep elbows in position. Return and repeat. read more

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(2 user ratings)
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views: 15787

Dumbbell Kickback, Kneeling On Bench
target muscles: Triceps Brachii    type: auxiliary

arm backward. Return and repeat. Continue with opposite side. read more

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(3 user ratings)
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views: 24335

Lever Preacher Curl
target muscles: Brachialis    type: basic

by bending arms complextely. Return, keep arms slightly flexed and repeat. read more

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(1 user rating)
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views: 11073

Ez-Bar Triceps Extension, Seated
target muscles: Triceps Brachii    type: basic

overhead until arms are straight. Return to full flexion. Repeat. read more

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(1 user rating)
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views: 10289

Dumbbell Triceps Extension, Seated, One Arm
target muscles: Triceps Brachii    type: auxiliary

behind head as far as possible. Return and repeat. Continue with opposite site. read more

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(1 user rating)
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views: 16844

Bodyweight Only Bench Dip
target muscles: Triceps Brachii    type: basic

to lower body until arms are flexed right-angled. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 22753

Barbell Triceps Extension, Seated
target muscles: Triceps Brachii    type: static

overhead until arms are straight. Return to full flexion. Repeat. read more

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views: 11187

Barbell Bench Press, Reverse Grip
target muscles: Triceps Brachii    type: auxiliary

to costal arch until elbows reach height of shoulders or bench pad ... Return, keep arms slightly flexed. Repeat. read more

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views: 20100

Cable Pushdown, Rope
target muscles: Triceps Brachii    type: auxiliary

extend arms to push rope down. As motion reaches lowest point depart hands to sides of body. Return until forearms are slightly higher than parallel to floor. Repeat. read more

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views: 24081

Cable Cable Curl, Seated, Flat Bench
target muscles: Brachialis    type: auxiliary

to pull attachment toward head. Keep elbows in position and back straight. Return, keep arms slightly flexed. Repeat. read more

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views: 9596