4 Exercises For Strong Arms.

Overhead Cable Curl


Stand between the two machines.

Grab the handles with an underhand grip of your hands.

Keep your arms and shoulders in a straight line.


Curl your arms towards your shoulders by flexing your biceps. 

Hold there for a count of one, return to the start position. Repeat. 

Preacher Curl


Placing back of arms on pad with one foot forward, grasp curl bar with shoulder width underhand grip.


Raise bar until forearms are vertical. Lower barbell until arms are fully extended. Repeat

Zottman Curl


Grasp dumbbell and stand with feet shoulder-width apart


Curl both the dumbbells up, maintaining a supinated grip.

Once you reach the top of the curl, rotate the wrists to switch to a pronated (palms facing away from your body) grip and slowly descend.

At the bottom of the exercise rotate the wrists back to a supinated grip ready for the next

Barbell Curl (Close Grip)


Grasp bar with close underhand grip.


With elbows to side, raise bar until forearms are vertical.

Lower until arms are fully extended. Repeat.