SHARE
Stephen and Jane Thomas Stephen and Jane Thomas · Draycott, Derbyshire, United KingdomPT Max
Train with me
OVERVIEW SAVE PDF

Amazing Arms

26 min · Abs, Arms
Swipe left

Standing Dumbbell Bicep Curls

Standing Dumbbell Bicep Curls

3sets
12reps
Superset A1

Muscle Groups
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the dumbbells up towards your shoulders, rotating your forearms. Do not swing your hips to get the weight moving.
  5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the dumbbells to the starting position.
  8. Repeat.

 You can also perform this exercise by alternating between left and right arms or one arm at a time.

Dumbbell Bicep Reverse Curls

Dumbbell Bicep Reverse Curls

3sets
8reps
Superset A2

Muscle Groups
Primary muscle group(s):
Forearms
Secondary:
Biceps
  1. Stand holding a dumbbell in each hand using an overhand grip.
  2. Your arms should be fully extended and your feet shoulder width apart. This is the starting position.
  3. Keeping your upper arms stationary and your back straight, curl the weights up towards your shoulders exhaling as you do so. Use only your forearms for this movement.
  4. Continue curling the dumbbells up until they are at shoulder level and your biceps are fully contracted.
  5. Hold for a count of one as you squeeze your biceps..
  6. Return to the starting position in a smooth arc, inhaling as you do so.
  7. Repeat.

 Do not swing your hips or arms to use momentum for this exercise. This exercise can be performed using a barbell, straight bar or E-Z bar attachment connected to the low pulley of a cable station.

Medicine Ball Woodchops / Chops

Medicine Ball Woodchops / Chops

3sets
24reps
Superset B1 · 12 reps each side

Muscle Groups
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
  2. Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
  3. Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
  4. Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.

Resistance Band Bicep Curls

Resistance Band Bicep Curls

3sets
30secs
Superset B2 · Alternate curls as fast as you can.

Muscle Groups
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
  3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
  4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

Standing Dummbell Bicep Hammer Curls

Standing Dummbell Bicep Hammer Curls

6sets
20reps
10lbs
HIIT, perform these as fast as you can.

Muscle Groups
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand straight holing a dumbbell in each hand with a neutral grip.
  2. Keep your arms fully extended with your palms facing in to your sides.
  3. Keep your elbows tucked in to your sides. This is the start position.
  4. Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
  5. Continue  raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. Hold for a count of one and squeeze your biceps.
  7. Return to the start position in a smooth movement, inhaling as you do so.
  8. Repeat.

 There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station's lower pulley.

Diamond / Pyramid / Triceps Push-ups / Pushups

Diamond / Pyramid / Triceps Push-ups / Pushups

3sets
8reps
Superset C1

Muscle Groups
Primary muscle group(s):
Triceps
Secondary:
Abs, Chest, Shoulders
  1. Position yourself on all fours on a mat.
  2. Place your hands in front of you and shoulder-width apart.
  3. Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.
  4. With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your hands and toes touch the floor.
  5. Keep you pelvis straight and abs engaged and aim to keep a straight back throughout the movement.
  6. Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your hands. Pause briefly.
  7. Return to the starting position by extending your elbows and lifting your body off the floor again.

Diamond / Pyramid / Triceps Push-ups / Pushups

Diamond / Pyramid / Triceps Push-ups / Pushups

3sets
4reps
Superset C2 · Push down Hover and Hold for count of 3 then push up repeat.

Muscle Groups
Primary muscle group(s):
Triceps
Secondary:
Abs, Chest, Shoulders
  1. Position yourself on all fours on a mat.
  2. Place your hands in front of you and shoulder-width apart.
  3. Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.
  4. With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your hands and toes touch the floor.
  5. Keep you pelvis straight and abs engaged and aim to keep a straight back throughout the movement.
  6. Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your hands. Pause briefly.
  7. Return to the starting position by extending your elbows and lifting your body off the floor again.

Tricep Dumbbell Kickbacks

Tricep Dumbbell Kickbacks

3sets
8reps
Superset D1 · Single arm kick backs 8 each side.

Muscle Groups
Primary muscle group(s):
Triceps
Secondary:
Abs, Forearms
  1. Start by standing to the right of a flat bench with a dumbbell on the floor to your right.
  2. Place your left knee on the bench with your left hand palm down n the bench in front of it. In this position, keep your back straight.
  3. Pick up the dumbbell with your right hand using an overhand grip.
  4. Raise your arm until it is in line with your body, keeping your elbow tucked into your side and bent to a 90 degree angle. Your forearm should be pointing straight down to the floor.
  5. Extend your arm using your triceps to lift the weight until it is level with your shoulder.
  6. Hold for a count of one while squeezing your tricep.
  7. Lower to the starting position by bending your elbow to 90 degrees.Hold and repeat.
  8. Complete the set for your right arm before changing stance to work your left arm.

 Only your forearm should move during this exercise. Keep your elbow in line with your shoulders at all times throughout the movement.

Bent Over Double Arm Tricep Kickbacks

Bent Over Double Arm Tricep Kickbacks

3sets
8reps
Superset D2 · Alternating kickbacks. 8 each arm

Muscle Groups
Primary muscle group(s):
Triceps
Secondary:
Abs, Lower Back
  1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
  2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
  3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.

Lying Dumbbell Tricep Extensions

Lying Dumbbell Tricep Extensions

3sets
10reps
Superset E1

Muscle Groups
Primary muscle group(s):
Triceps
Secondary:
Abs, Shoulders
  1. Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench.
  2. With a dumbbell in each hand, extend your arms over head until fully extended. Your palms should face one another and your hands should be close together.
  3. Bend the elbows and lower the weights to either side of your head.
  4. Extend your arms to return to the starting position.

Seated Tricep Press / Overhead Extensions

Seated Tricep Press / Overhead Extensions

3sets
12reps
Superset E2

Muscle Groups
Primary muscle group(s):
Triceps
Secondary:
Abs
  1. Sit on a bench with back support.
  2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.
  3. Hold the dumbbell overhead with your arms fully extended.  This is the the start position.
  4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
  5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
  6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
  7. Repeat.

 This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

Chair / Bench Tricep Dips

Chair / Bench Tricep Dips

6sets
20secs
10sec rest
HIIT, Pump these out as fast as you can

Muscle Groups
Primary muscle group(s):
Triceps
Secondary:
Shoulders
  1. Sit on a chair with your hands either next to your hips or slightly under the hips.
  2. Lift up onto your hands and bring your hips forward.
  3. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
  4. Push back up but don’t lock your elbows and repeat.

Motivated?

Let’s reach your fitness goals

with simple online personal training!

Personal Training Platform from WorkoutLabs
You can switch gender of illustrations here
Got it
Notifications
No client activity to show yet
Delete forever?
Yep, toss it!