ARMS EXERCISES

1. Bend your knees slightly and bring your torso forward by bending at the waist, while keeping the back straight. Keep your head up.
2. The upper arms should be close to the torso and aligned with it.
3. Keeping the upper arms stationary, use the triceps to lift the weight as you exhale until the forearms are parallel to the floor and the whole arm is extended.

• Position a bar in a rack at chest height.
• Grip on the bar at shoulders’ width and step a meter or two back, keeping arms extended and lean on the bar.
• Begin by flexing the elbow, lowering yourself towards the bar while keeping your elbows in.
• Pause, and then reverse the motion by extending the elbows.

• Use a close grip at shoulder width.
• Lift the bar off the rack and lock your arms.
• Lower the bar slowly as you breathe in until the bar reaches your chest. 
• Make sure that you keep the elbows close to the torso at all times in order to maximize triceps recruitment.
• Push the bar back to the starting position as you breathe out and lock your arms in the contracted position.

Key Points:

• Stand straight with your chest up
• Grab the ropes in shoulder width. Keep your elbows close to your body.
• Push the rope until your arms are fully extended.
• Avoid any movement of your shoulders.

Key Points:

• Make sure that your elbows are tucked in at all times.
• Make sure the triceps are completely squeezed at the top of the movement
• Extend the bar slightly behind you so in order to maintain continuous tension.
•  The upper arms should remain stationary.

• Bring the bar back up until your arms fully extended.

► Set the cable below shoulder height.

► Handle to be used can vary but a rope is a good choice.

Make sure your elbows are in

► Extend the arms until the triceps completely contract.

1. Attach a rope attachment to a low pulley and stand facing the machine a few centimeters away from it.
2. Grab the rope in a neutral grip and stand upright, keeping the natural arch of the back and your torso stationary.
3. Put your elbows in by your side and keep them there stationary during the entire movement. 
4. Pull your arms up as you exhale until your biceps touch your forearms. 
5. Slowly start to bring the weight back to the starting position.

• Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you as you grab the handles of the high pulleys.
• Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale.
• Slowly bring back the arms to the starting position.

1. Sit down on an incline bench with a dumbbell in each hand
2. Curl the weight forward while contracting the biceps.
3. As you do so, rotate the hand so that the baby finger is facing out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level.
4. Slowly begin to bring the dumbbell back to starting position.

Key Points:

• Keep your chest up and back straight
• As you exhale, curl the weight up until your biceps are fully contracted. Squeeze the biceps and pause for a second. Make sure that the bar doesn’t touch your shoulders.
• Lower the bar back until arms are fully extended.

Remember:

► Assume a shoulder width grip.

► Do not lean back

• Do not allow the elbow to disengage the pad.

1. Start by setting the dumbbells in front of you.
2. position yourself to lie at a 45 degree angle with your torso and stomach pressed against the front side of the bench.
3. Grab the dumbbells with a supinated grip (palms facing up), shoulder width apart or slightly closer from each other.
4. Slowly begin to lift the dumbbells upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
5. Slowly begin to bring the dumbbells back to the starting position as your breathe in.

► Set the cable high.

►Grab the cable at chin height as your arms are extended in front of you

► Curl to forehead while keeping elbows in.