Arms

Biceps, triceps and forearms, isolated or supporting.

Skull crusher (EZ bar)

Equipment · barre, banc

The position: Lie on a bench holding an EZ bar at shoulder width, arms extended straight up above your chest.
The movement: Lower the bar toward your forehead by bending only the elbows, which stay pointed at the ceiling, then extend back up.
Breathing: Inhale on the way down, exhale as you extend.

Incline alternating curl

Equipment · halteres, banc

The position: Sit on a bench set to 45-60°, back flat against the pad, a dumbbell in each hand, arms hanging down.
The movement: Curl one arm at a time with a supinating grip, elbow fixed at your side, shoulders glued to the bench. Alternate sides.
Breathing: Exhale as you curl up, inhale as you lower.

Ring arm curl

Equipment · street_workout

The position: Rings at hip height, underhand grip, body leaning back with straight arms.
The movement: Pull by bending your elbows, which stay HIGH and fixed, until your hands reach near your forehead.
Breathing: Exhale as you pull, inhale as you lower.

Barbell curl

Equipment · barre

The position: Stand with a shoulder-width underhand grip, elbows pinned to your sides, bar against your thighs.
The movement: Curl the bar up keeping the elbows still, no swinging the torso or shoulders. Control the descent all the way down.
Breathing: Exhale as you curl up, inhale as you lower.

Bar biceps curl

Equipment · street_workout

The position: Under a low bar, underhand shoulder-width grip, body braced, heels on the floor.
The movement: Pull by bending ONLY the elbows, which stay high and fixed: your forehead comes to the bar. The body stays straight.
Breathing: Exhale as you pull, inhale as you lower.

Bar close-grip biceps curl

Equipment · street_workout

The position: Under a low bar, hands close together underhand, body braced.
The movement: Same movement as the wide grip, elbows fixed and high. The close grip shifts tension to the short head of the biceps.
Breathing: Exhale as you pull, inhale as you lower.

Under-table biceps curl

Bodyweight

The position: Seated or lying under a solid table, hands gripping the top underhand.
The movement: Pull your torso towards the table by bending your elbows. Step your feet back to make it harder, forward to make it easier.
Breathing: Exhale as you pull, inhale as you lower.

Concentration curl

Equipment · halteres

The position: Sit with your elbow braced against the inside of your thigh, dumbbell held palm up, arm toward the floor.
The movement: Curl the dumbbell up by bending only the elbow, no shoulder or torso movement. Squeeze hard at the top.
Breathing: Exhale as you curl up, inhale as you lower.

Finger curls

Equipment · halteres

The position: Sit with forearms resting on your thighs or a bench, wrists off the edge, bar held at the fingertips.
The movement: Let the bar roll down to your fingertips, then close your hand to curl it back up. Keep the wrist and forearm still.
Breathing: Exhale as you close your hand, inhale as you let the bar roll open.

Standing dumbbell curl

Equipment · halteres

The position: Stand holding a dumbbell in each hand, arms extended, elbows close to your torso.
The movement: Curl the dumbbells up to shoulder height with a supinating grip, elbows still, no using your back to swing the weight.
Breathing: Exhale as you curl up, inhale as you lower.

Seated dumbbell curl

Equipment · halteres, banc

The position: Sit on an upright bench, back flat against the pad, a dumbbell in each hand, arms extended.
The movement: The backrest blocks any torso swing: curl the dumbbells up with a supinating grip, elbows still, focused on the biceps.
Breathing: Exhale as you curl up, inhale as you lower.

Incline curl

Equipment · halteres, banc

The position: Sit on a bench set to 45-60°, arms hanging straight down, shoulders glued to the pad.
The movement: Curl both dumbbells up together with a supinating grip, elbows still. The incline removes any cheating and truly isolates the biceps.
Breathing: Exhale as you curl up, inhale as you lower.

Reverse barbell curl

Equipment · barre

The position: Stand with a shoulder-width overhand grip, elbows pinned to your sides, bar against your thighs.
The movement: Curl the bar up keeping the wrists flat, elbows still. Use a lighter load than a regular curl, the brachialis and forearm take over more.
Breathing: Exhale as you curl up, inhale as you lower.

Larry Scott curl

Equipment · salle

The position: Sit at the Scott bench (steep preacher pad), armpits resting on top of the pad, close grip on the EZ bar.
The movement: Curl the bar all the way up without lifting your arms off the pad. The steep angle keeps tension on even at the top.
Breathing: Exhale as you curl up, inhale as you lower.

Hammer curl

Equipment · halteres

The position: Stand holding a dumbbell in each hand with a neutral grip (palms facing each other), elbows close in.
The movement: Curl the dumbbells up without rotating your wrists, elbows still. Targets the brachialis and forearm more than a classic curl.
Breathing: Exhale as you curl up, inhale as you lower.

Wrist curl (palms-up)

Equipment · barre

The position: Sit with forearms resting on your thighs or a bench, palms up, wrists just past the edge.
The movement: Lower the bar by opening the wrist fully, then curl it back up hard. Keep the forearm pinned down, only the wrist moves.
Breathing: Inhale on the way down, exhale as you curl the wrist up.

Reverse wrist curl (palms-down)

Equipment · barre

The position: Same setup as the wrist curl, but palms facing down in an overhand grip.
The movement: Lower the bar by letting the wrists drop, then pull the back of your hands up. Range is small, don't swing the forearms to help.
Breathing: Inhale on the way down, exhale as you lift.

Low cable curl

Equipment · salle

The position: Stand facing the low pulley, handle in a supinated grip, elbows pinned to your torso, arms extended.
The movement: Curl the handle up keeping the elbows still. The cable keeps constant tension through the whole range, unlike dumbbells.
Breathing: Exhale as you curl up, inhale as you lower.

Preacher curl

Equipment · salle

The position: Sit or stand at the preacher bench, arms resting flat on the angled pad, underhand grip on the bar.
The movement: Curl the bar up without lifting your arms off the pad. The pad kills momentum, but tension fades near the top, stay focused through the finish.
Breathing: Exhale as you curl up, inhale as you lower.

Zottman curl

Equipment · halteres

The position: Stand holding a dumbbell in each hand with palms up, elbows close to your torso.
The movement: Curl up palms-up like a regular curl, rotate your wrists to palms-down at the top, then lower slowly in that pronated position.
Breathing: Exhale as you curl up, inhale during the pronated descent.

Close-grip bench press

Equipment · barre, banc

The position: Lie on the bench with a grip slightly narrower than shoulder width, elbows set to stay close to your torso.
The movement: Lower the bar to your lower chest keeping the elbows tucked, then press back up to full extension without flaring them.
Breathing: Inhale on the way down, exhale as you press.

Smith close-grip bench press

Equipment · salle

The position: Under the guided Smith machine bar, close grip, bench positioned so the bar lowers to your lower chest.
The movement: Lower the bar with elbows tucked along your torso, then press to full extension. The fixed rail isolates the triceps better.
Breathing: Inhale on the way down, exhale as you press.

Seated dip machine

Equipment · salle

The position: Sit at the machine, hands on the handles at chest height, back flat against the pad.
The movement: Push the handles down until your arms are nearly locked out, without your back leaving the pad. Control the way back up.
Breathing: Exhale as you push, inhale on the way back.

Monkey bars

Equipment · street_workout

The position: Hang from the first bar in an overhand grip, body still before you start moving.
The movement: Move hand over hand from bar to bar, shoulders engaged, without swinging your body to gain momentum.
Breathing: Exhale each time you grab a bar, inhale between reaches.

Kneeling triceps extension

Bodyweight

The position: Kneeling facing the floor, hands flat in front of you, torso leaning forward.
The movement: Lower by bending ONLY the elbows, forearms towards the floor, then press back. The hips do not move.
Breathing: Inhale down, exhale as you push.

Seated triceps extension

Equipment · halteres

The position: Sit tall, holding a dumbbell with both hands behind your head, elbows pointed at the ceiling.
The movement: Lower the dumbbell behind your neck by bending the elbows, then extend back up without letting them flare out.
Breathing: Inhale on the way down, exhale as you extend.

Dumbbell triceps extension

Equipment · halteres

The position: Stand holding a dumbbell in each hand, arms extended overhead, elbows close to your ears.
The movement: Lower the dumbbells behind your head by bending the elbows, keeping them tucked in, then extend back up. Brace to avoid arching.
Breathing: Inhale on the way down, exhale as you extend.

Machine triceps extension

Equipment · salle

The position: Sit at the machine, upper arms resting on the pads, elbows aligned with the pivot point.
The movement: Push the handle down by extending your forearms, keeping the elbows glued to the pads. Control the weight back up.
Breathing: Exhale as you push, inhale on the way back.

Plank triceps extension

Bodyweight

The position: Hold a forearm plank, body in a straight line from shoulders to heels, core braced tight.
The movement: Push up onto one hand then the other to reach a high plank, arms straight, then lower one arm at a time. Keep hips still, no swaying.
Breathing: Exhale as you push up, inhale as you lower.

Low cable triceps extension

Equipment · salle

The position: Stand with your back to the low pulley, handle held with both hands behind your head, one foot forward for balance.
The movement: Extend your arms forward and up, elbows staying fixed near your ears, then return under control against the cable.
Breathing: Exhale as you extend, inhale as you return.

High cable triceps extension

Equipment · salle

The position: Face the high pulley, overhand grip at shoulder width, elbows pinned to your sides.
The movement: Push the bar down until your arms are fully extended, keeping the elbows glued to your torso, then let it rise back under control.
Breathing: Exhale as you push down, inhale as you return.

Farmer's carry

Equipment · halteres

The position: Stand between two heavy loads, flat back, hinge at the hips to pick them up.
The movement: Walk with controlled steps, shoulders down and braced, without letting the weights swing or leaning to one side.
Breathing: Breathe steadily, exhale a bit harder on the toughest steps.

Seated alternating kickback

Equipment · halteres

The position: Sit with your torso bent forward, a dumbbell in each hand, upper arms above horizontal, elbows bent at 90°.
The movement: Extend one arm straight back until fully locked out without moving the shoulder, return, then alternate arms.
Breathing: Exhale as you extend the arm, inhale as you bend it back.

Plate pinch

Equipment · barre

The position: Stand holding one or two plates pinched between your thumb and fingers, smooth sides out.
The movement: Hold the pinch as long as you can without the plate sliding, arm hanging straight at your side.
Breathing: Breathe normally, don't hold your breath during the hold.

Incline close-grip push-up on chair

Bodyweight

The position: Hands together on a chair braced against a wall, body in a straight line.
The movement: Lower your chest to your hands, elbows along your sides. The incline reduces load and focuses the work on the triceps.
Breathing: Inhale down, exhale as you push.

Reverse push-up

Bodyweight

The position: Seated on the floor, hands behind your hips with fingers to your feet, legs straight ahead.
The movement: Bend your elbows to lower your hips, then push back up. Elbows travel backwards, never out to the sides.
Breathing: Inhale down, exhale as you push.

Skull crusher

Equipment · halteres, banc

The position: Lie on a bench holding a dumbbell in each hand with a neutral grip, arms extended above your chest.
The movement: Lower the dumbbells to either side of your head by bending the elbows, then extend back up without letting them drift forward.
Breathing: Inhale on the way down, exhale as you extend.

Spider curl

Equipment · halteres, banc

The position: Lie face-down on a bench set to 45°, arms hanging straight down off the edge, underhand grip on the EZ bar.
The movement: Curl the bar up keeping your arms vertical, with nothing to rest them on. No support to cheat with, squeeze hard at the top.
Breathing: Exhale as you curl up, inhale as you lower.

Suitcase carry

Equipment · halteres

The position: Stand next to a load, flat back, pick it up in one hand like a suitcase.
The movement: Walk tall with level shoulders, resisting the pull toward the loaded side. Switch hands halfway.
Breathing: Breathe steadily, brace your core to stay upright.

Dead hang

Equipment · street_workout

The position: Jump or step up to grab the bar in an overhand grip, shoulder-width apart.
The movement: Hang with arms fully extended, shoulder blades gently engaged, no body swing. Hold for the target time.
Breathing: Breathe calmly and steadily throughout the hold.

Low-bar triceps press

Equipment · street_workout

The position: Facing a low bar, hands on it, body closer to horizontal.
The movement: Same movement as the high-bar version, but the lever is far heavier: elbows fixed, only the forearms move.
Breathing: Inhale down, exhale as you push.

High-bar triceps press

Equipment · street_workout

The position: Facing a chest-height bar, hands on it shoulder-width, body leaning in.
The movement: Bend your elbows to bring your forehead to the bar, elbows fixed and tucked, then press back. The higher the bar, the easier.
Breathing: Inhale down, exhale as you push.

Wrist roller

Equipment · salle

The position: Stand with arms extended in front at shoulder height, hands gripping the roller bar palms down.
The movement: Roll the rope up by alternating wrists until the weight reaches the bar, then unroll under control.
Breathing: Breathe continuously through each wrist turn, don't hold your breath for long stretches.

These sheets describe how a movement is performed, not a treatment. If you are in pain or coming back from an injury, ask a health professional before resuming.