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  1. #1
    Registered User Bedubs123's Avatar
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    Favorite Arm Workout?

    I have arms day tomorrow and I was wondering what everybody's favorite workout is? I do a dumbbell only regiment, so I'm pretty limited. But I would say concentration curls are my favorite.
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  2. #2
    Registered User BeginnerGainz's Avatar
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    I like dips or CGBP, reverse grip lat pulldowns, lying triceps extensions, and good ol’ fashioned dumbbells curls with supination at the top squeezing that biceps.
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  5. #5
    Registered User Bedubs123's Avatar
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    Originally Posted by BeginnerGainz View Post
    I like dips or CGBP, reverse grip lat pulldowns, lying triceps extensions, and good ol’ fashioned dumbbells curls with supination at the top squeezing that biceps.
    I miss doing lat pulldowns. If I didn't have such a limited gym I would be hitting that all the time.
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  6. #6
    Registered User BeginnerGainz's Avatar
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    Originally Posted by Bedubs123 View Post
    I miss doing lat pulldowns. If I didn't have such a limited gym I would be hitting that all the time.
    Home gym?
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  7. #7
    Registered User Albert76yo's Avatar
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    I can curl my 10 lb dumbells for 100 reps
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  8. #8
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    Barbell curls for bis. Skull crushers for tris
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  9. #9
    Registered User hardyboysare's Avatar
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    What is this arm day thing??

    I hate training arms such a dull muscle group.
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  10. #10
    Nameless King faithbrah's Avatar
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    bicep curls feel nice and raw
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  11. #11
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    I was using bands quite a lot for curls and overhead tricep press. At the moment, not doing many isos - but cheat curls and close grip bench have been done.
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  12. #12
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    Lots of compounds with a few isolations and using my arms to put food in my mouth
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  13. #13
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    Pick fork up x 100
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  14. #14
    Registered User Bedubs123's Avatar
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    Originally Posted by BeginnerGainz View Post
    Home gym?
    Yep. All I got is a dumbbell rack and an adjustable bench. I would go to a regular gym, but there isn't one near me.
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  15. #15
    Registered User BeginnerGainz's Avatar
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    Originally Posted by Bedubs123 View Post
    Yep. All I got is a dumbbell rack and an adjustable bench. I would go to a regular gym, but there isn't one near me.
    Attach the safeties high up and do some chin ups hanging from the bar. Attach them lower and use the bar for Tricep extensions. Curl the bar. Do some CGBP.

    Boom arm day.
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    Pull ups (grip neutral and @slightly wider than shoulder width), dips, push ups, planche progression, front lever progression.

    I am not a hard gainer. These are more than enough. My arms are big, lots of separation, especially on triceps, not much of a peak on biceps though. And I like it like that.
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  17. #17
    Registered User Bedubs123's Avatar
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    Originally Posted by BeginnerGainz View Post
    Attach the safeties high up and do some chin ups hanging from the bar. Attach them lower and use the bar for Tricep extensions. Curl the bar. Do some CGBP.

    Boom arm day.
    Thanks for the tip! I'll try that
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  18. #18
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    any bench variation
    and Myo barbell curls
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  19. #19
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    Palm-up cable tricep extensions. Pull downs? Push downs? Reverse? Who knows lol I just love it
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  20. #20
    Registered User AlexMarry's Avatar
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    Best Ever,
    I used to do push ups . I guess this is one of the best exercise, for not arms. But also good for your waist line, abdomen, back & thigh.
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    Super setting tri pushdowns with cable curls. Minimum break. Burns like crazy.

    incline bench curls feel amazing but becareful not to strain a front delt like I did last month.
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  22. #22
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    Originally Posted by Bedubs123 View Post
    I do a dumbbell only regiment, so I'm pretty limited
    Only limited by your imagination

    Bis:
    Strict standing supinated grip db curls
    hammer curls
    cross body curls
    spider curls
    reverse grip curls
    concentration curl
    Do you have an incline bench? You can do preacher curls with DB's with supinated grip or hammer grip

    Tris:
    lying hammer grip exptensions
    reverse grip extensions
    kick backs
    incline bench kick backs
    single arm overhead extensions
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  23. #23
    Registered User Bedubs123's Avatar
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    Originally Posted by AlexMarry View Post
    Best Ever,
    I used to do push ups . I guess this is one of the best exercise, for not arms. But also good for your waist line, abdomen, back & thigh.
    And shoulders! Calisthenics are very underrated.
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  24. #24
    Registered User evelllyn12os's Avatar
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    Originally Posted by Bedubs123 View Post
    I have arms day tomorrow and I was wondering what everybody's favorite workout is? I do a dumbbell only regiment, so I'm pretty limited. But I would say concentration curls are my favorite.
    I think this basic one will fit your needs:

    Cable Curl – 3x 8-12
    Tricep Pressdown – 3x 8-12
    Alternate Dumbbell Curl – 3x 8-12
    Lying Triceps Extension – 3x 8-12
    Reverse Curls – 3x 8-12

    Before going to the gym or exercising at home, I always check the web for different workouts.
    Anyway, I am a total newbie in fitness, so I'll be pleased to get advice from all of you.
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  25. #25
    CEO 10k/year Ironface's Avatar
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    Heavy cheat barbell curls.
    Heavy lying tricep extensions with shoulder flexion to engage the long head.
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    DB Decline Lying Tricep Extension
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  27. #27
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    Closest I get to an arm sesh.

    Fbb Bench press
    Fbb Chins or inv rows
    Fbb curls & exts
    Band curls & ext myo

    (works fine with a straight bar, but my wrists are ****ed)

    Tldr
    A press
    A pull (ideally supinated/ez/NG)
    'Heavy' curl & ext
    Pump curl & ext
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  28. #28
    Registered User Bedubs123's Avatar
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    Originally Posted by evelllyn12os View Post
    I think this basic one will fit your needs:

    Cable Curl – 3x 8-12
    Tricep Pressdown – 3x 8-12
    Alternate Dumbbell Curl – 3x 8-12
    Lying Triceps Extension – 3x 8-12
    Reverse Curls – 3x 8-12

    Before going to the gym or exercising at home, I always check the web for different workouts.
    Anyway, I am a total newbie in fitness, so I'll be pleased to get advice from all of you.
    How long have you been working out?
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  29. #29
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    Got a band the other day and playing around with ways to use it. These were fun. The last 1/4 of the curl was bicep blowup.
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  30. #30
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    Superset Bi's and tri's. Then superset Front raise with lateral raise.

    Prepare to sweat lactic acid.
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