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Arm Exercises

 

Bicep Exercises (Isolation exercises except where noted)

Chinups (or Assisted Chin-ups) - compound movement, also works lats
Dumbbell Incline Curl (45 degrees)
Standing Alternate Bicep Curls
Dumbbell Bicep Curls
Barbell Bicep Curls
Hammer Curls 
Cable Bicep Curls

Tricep Exercises (Isolation exercises except where noted)

Close Grip Bench Press - compound movement
Weighted Bench Dips (plate in lap)
Cable Rope Tricep Pushdown
Tricep Pushups - compound movement
Lying tricep extension (cable)

 

 

 

 



 

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