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Home » Biceps » The 30 Most Powerful Arm Exercises For Titanic, Toned Arms

The 30 Most Powerful Arm Exercises For Titanic, Toned Arms

Posted by Bryan DiSanto on Oct 1, 2015 in Biceps, Exercise Lists, Featured Article, Fitness Lists, Muscle It UP, Shoulders, Triceps, UberExercises | 6 comments

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Arms Exercise 28: Cable Rope Biceps Curl

How To:

Primary Muscles: Biceps, Brachialis

Stand at a cable station with a rope attachment.
Pin your arms into your sides and powerfully curl your arms upward into your chest. Squeeze the contraction for 1s at the top.
Lower to full extension. Repeat.

Video Demo — Cable Rope Biceps Curl

Arms Exercise 29: One Arm Cable Triceps Kickbacks

How To:

Primary Muscles: Triceps

Stand at a cable station bent over at 45º.
Brace your body with your left hand and grab a cable with your right hand, raising your upper arm so that it’s parallel with the floor.
Powerfully contract your triceps, extending your forearm back until it forms a straight line with the rest of your arm.
Squeeze the contraction for 1s, slowly return back to start, and repeat.

Video Demo — One Arm Cable Triceps Kickback

Arms Exercise 30: One Arm Reverse Cable Triceps Extension

How To:

Primary Muscles: Triceps

Grab a handle at a cable station with an underhand grip.
Tuck your elbow into your side, pull the cable down, and squeeze your triceps.
Hold the contraction for 1s at the bottom and slowly raise to start. Repeat.

Video Demo — One Arm Reverse Cable Triceps Extension

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About
Latest Posts

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP

ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).

Latest posts by Bryan DiSanto (see all)

[UPWOD Nº34] The GET BIG Back Workout - October 7, 2016
[UPWOD Nº33] The HIIT Hammer Ab Workout - October 7, 2016
[UPWOD Nº32] The Lower Body Death Workout - October 3, 2016

NCPC

Thank you for this great resource, I sited this in our blog for great exercises/ stretches that seniors can do: http://longtermcarelink.wordpress.com/2014/01/14/senior-exercises/
Heather Jameson

Really a great source of inspiration for most of us trainers…. Thanks for this article….
Here is the system I created for losing 1 inch from arms in a month
https://www.youtube.com/watch?v=mrxdbOmXTtU
Basit Del Rebellion

Nothing new there.
ayu febriana

cara menyembuhkan keputihan yang gatal wanted to have triceps and biceps muscles good
Rebecca Slosberg

I love that most of these are in the 4 day thrashing splits which I am currently doing 🙂
Jason (bisco) King

No printable recap? :/