Biceps/ Triceps/ Forearm

Exercise 1

Waiter Curl

Equipment: Dumbbells, Full Gym

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Exercise 2

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 3

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 4

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 5

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 6

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 7

Lying Cable Curl

Equipment: Cable, Full Gym

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Exercise 8

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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Exercise 9

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 10

One Arm Prone Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 11

Cable Curl

Equipment: Cable, Full Gym

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Exercise 12

Hammer Curl with Resistance Band

Equipment: Full Gym, Resistance Band

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Exercise 13

Seated Alternating Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 14

Medicine Ball Overhead Throw

Equipment: Exercise Ball, Full Gym

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Exercise 15

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 16

Push-down

Equipment: Cable, Full Gym

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Exercise 17

Triceps Dips on Floor

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Cable Lying Triceps Extensions

Equipment: Cable, Full Gym

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Exercise 19

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Seated One-Arm Dumbbell Triceps Extension

Exercise 20

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 21

Dumbbell Incline Two-Arm Extension

Equipment: Dumbbells, Full Gym

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Exercise 22

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 23

Kneeling Diamond Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Standing Triceps Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Bent Over Kickback

Equipment: Dumbbells, Full Gym

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Exercise 26

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 27

Alternating Lying Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Alternating Lying Dumbbell Triceps Extension

Exercise 28

Supine Medicine Ball Chest Throw

Equipment: Exercise Ball, Full Gym

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Exercise 29

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 30

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 31

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 32

Weighted Neutral Wrist Curl

Equipment: Full Gym, Plate

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Exercise 33

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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Exercise 34

Hammer Curl with Resistance Band

Equipment: Full Gym, Resistance Band

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Waiter Curl

Double Arm Dumbbell Curl

Dumbbell Curl

Concentration Curl

Hammer Curl

Seated Incline Dumbbell Curl

Lying Cable Curl

Dumbbell Reverse Curl

Seated Hammer Curl

One Arm Prone Dumbbell Curl

Cable Curl

Hammer Curl with Resistance Band

Seated Alternating Dumbbell Curl

Medicine Ball Overhead Throw

Dumbbell Kickback

Push-down

Triceps Dips on Floor

Cable Lying Triceps Extensions

Seated One-Arm Dumbbell Triceps Extension

Seated Dumbbell Triceps Extension

Dumbbell Incline Two-Arm Extension

Close-Grip Dumbbell Press

Kneeling Diamond Push-Up

Standing Triceps Stretch

Bent Over Kickback

Dumbbell Triceps Extension

Alternating Lying Dumbbell Triceps Extension

Supine Medicine Ball Chest Throw

Dumbbell Seated Neutral Wrist Curl

Dumbbell Wrist Curl

Seated Hammer Curl

Weighted Neutral Wrist Curl

Reverse Wrist Curl

Hammer Curl with Resistance Band

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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