Upper & Lower Arms

Exercise 1

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 2

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 3

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Bent-Over Barbell Reverse Raise

Equipment: Barbell, Full Gym

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Exercise 5

Battle Rope

Equipment: Full Gym

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Exercise 6

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 7

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 8

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

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Exercise 9

Wrist Circles Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Barbell Reverse Curl

Equipment: Barbell, Full Gym

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Exercise 11

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 12

Behind The Back Barbell Wrist Curl

Equipment: Barbell, Full Gym

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Exercise 13

Weighted Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 14

Single Dumbbell Spider Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 15

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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Exercise 16

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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Exercise 17

Barbell Finger Curl

Equipment: Barbell, Full Gym

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Exercise 18

Dumbbell Finger Curl

Equipment: Dumbbells, Full Gym

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Exercise 19

Barbell Reverse Wrist Curl Over a Bench

Equipment: Barbell, Full Gym

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Exercise 20

Water Bottle Hammer Curl

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 22

Push-down

Equipment: Cable, Full Gym

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Exercise 23

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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Exercise 24

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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Exercise 25

One-Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 26

Triceps Dips on Floor

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Narrow Grip Wall Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Shoulder Stretch Behind The Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Body Ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Dumbbell Seated Front and Back Tate Press

Equipment: Dumbbells, Full Gym

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Dumbbell Seated Front and Back Tate Press

Exercise 31

Dumbbell Incline Two-Arm Extension

Equipment: Dumbbells, Full Gym

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Exercise 32

Reverse Grip Pushdown

Equipment: Cable, Full Gym

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Exercise 33

Cross Arm Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 34

Kneeling Diamond Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 35

Standing Barbell Triceps Extension

Equipment: Barbell, Full Gym

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Exercise 36

Dumbbell Decline One-Arm Hammer Press

Equipment: Dumbbells, Full Gym

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Exercise 37

Towel Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 38

Standing Triceps Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 39

Decline Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 40

Supine Medicine Ball Chest Throw

Equipment: Exercise Ball, Full Gym

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Exercise 41

Archer Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 42

Dumbbell Upward Fly

Equipment: Dumbbells, Full Gym

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Exercise 43

Shoulder Stretch Behind The Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 44

Kneeling Diamond Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 45

Dumbbell One Arm Reverse Grip Press

Equipment: Dumbbells, Full Gym

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Exercise 46

Dumbbell Decline One-Arm Hammer Press

Equipment: Dumbbells, Full Gym

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Exercise 47

Pike Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 48

Supine Medicine Ball Chest Throw

Equipment: Exercise Ball, Full Gym

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Exercise 49

Archer Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 50

Waiter Curl

Equipment: Dumbbells, Full Gym

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Exercise 51

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 52

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 53

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 54

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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Exercise 55

One Arm Prone Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 56

Elbow Flexion

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Standing Reverse Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 58

Wall Slides

Equipment: Full Gym, NO EQUIPMENT

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Exercise 59

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 60

Step Up Single Leg Balance with Bicep Curl

Equipment: Dumbbells, Full Gym

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Step Up Single Leg Balance with Bicep Curl

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