6 Arm Exercises Workout For Building Your Biceps and Triceps

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0:18 Banded Chin-Up
- Wrap a band around the top of a pull up bar
- Wrap other end under your knee
- Take a supinated grip
- Palms facing you
- Allow shoulders to come forward a bit
- Pull up all the way to the top
- Control back down

1:12 Zottman Curls
- Pull shoulders back with DB’s(Dumbbells) in hand
- Keep elbows close to your body
- Begin curling DB’s while supinating grip
- Rotating Palms towards the ceiling
- Pronate grip & lower wight back down
- Rotating palms towards the floor

1:53 Incline Bicep Curl
- Lean back against an inclined surface
- Pin shoulders back
- Allow dumbbells to rest in hands straight below shoulders
- Curl dumbbells up
- Keep elbows in the same position
- Control back down

3:00 Bench/Chair Dips
- Set feet hip distance apart in front of you
- Press hands down into bench/chair
- Fully extending arms
- Keep shoulders back
- Control body down
- Elbows should trace behind you
- Stay close to the bench
- Press hands into bench lifting body back up

4:06 Skull Crushers
- Hold dumbbells towards the bottom of their grip
- Lie back onto bench with dumbbells right above your shoulders
- Bend elbows controlling dumbbells down by your head
- Maintain locked shoulder & elbow positioning
- Inhale down
- Drive dumbbells back upwards
- Exhale up

5:07 Overhead Tricep Extension
- Hold single dumbbell in hands behind your head
- Elbows should be beside your head
- Extend weight up
- Maintain shoulder & elbow position
- Control back down
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“6 Arm Exercises Workout For Building Your Biceps and Triceps”
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