男街地圖

UPPER ARMS

Triceps Brachii

assisted triceps dip

barbell close grip bench press

barbell close grip incline bench press

barbell lying triceps extension

Barbell Decline Triceps Extension

Barbell Incline Triceps Extension

Barbell Triceps Extension

Cable Bent-over Triceps Extension

Cable Pushdown

Cable Triceps Dip

Dumbbell Kickback

Dumbbell Lying Triceps Extension

Dumbbell Decline Triceps Extension

Dumbbell One Arm Triceps Extension

Lever Overhead Triceps Extension

Lever Seated Close Grip Press

Lever Triceps Extension

Biceps Brachii

Barbell Curl

Cable Curl

Cable One Arm Curl

Dumbbell Curl

Dumbbell Incline Curl

Brachialis (side arm, lower biceps)

Barbell Preacher Curl

Dumbbell Concentration Curl

Dumbbell Preacher Curl

Lever Preacher Curl

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FOREARMS

Brachioradialis

Dumbbell Hammer Curl

Position two dumbbells to sides, palms facing in, arms straight.

Barbell Reverse Curl

Grasp bar with a shoulder width over hand grip.

Cable Reverse Curl

Grasp cable bar with a shoulder width over hand grip.

Lever Reverse Preacher Curl

Sit on curl machine placing the back of the arms on pad. Align the elbows at the near the same pivot point as the fulcrum of the lever. The seat should be adjusted to allow the arm pit to rest near the top of the pad. Grasp lever handles with overhand grip.

Wrist Flexors

Barbell Wrist Curl

Dumbbell Wrist Curl

Lever Grip

Wrist Extensors

Barbell Reverse Wrist Curl

Sit and grasp bar with narrow to shoulder width overhand grip. Rest forearms on thighs with wrists just beyond knees.

Dumbbell Reverse Wrist Curl