Arm Farm

Manual Biceps Curls are one of the cruelest and most magnificent curl movements ever invented. Manual Curls have you team up with a partner who will give you resistance until you basically come to the brink of complete failure. Sound awesome? Of course it does. In this guide, I’m going to teach you how to…

4 x 4s – the curl exercise, not the board – were actually first introduced to me by a player. He looked at me one day and said, “Coach, why don’t we ever do 4x4s?” I had no clue what he was talking about, but when he explained the exercise to me I knew I’d…

Diamond Push-Ups are a challenging push-up variation that shifts the focus toward the triceps and inner chest by bringing your hands close together in a diamond shape. This tighter hand position increases the difficulty and places more tension on your arms while still working the chest and shoulders. It’s a great bodyweight movement for building…

The Dumbbell Curl is a classic arm exercise that isolates the biceps to build strength and size in the front of the upper arm. Using dumbbells allows each arm to work independently, which helps correct strength imbalances and improves muscle symmetry. This move is a staple in nearly every arm routine thanks to its simplicity…

Dumbbell Forearm Twist is an excellent rotational forearm exercise that can absolutely cook your forearms. They’re also beginner-friendly – very easy to learn and easy to do, but extremely effective even for advanced lifters. In this guide, I will teach you how to do Dumbbell Forearm Twists including important coaching tips, muscles worked and a…

I don’t know what it is about Incline Dumbbell Curls, but they are one of my favorite curl movements. The stretch at the bottom of the rep combined with the big contraction at the top makes them an awesome bodybuilding style lift at the end of a workout. In this guide, I’m going to teach…

Zottman Curls combine a standard biceps curl with a reverse curl lowering phase, targeting both the biceps and forearms in one movement. The concentric phase uses a traditional supinated grip for biceps strength, while the eccentric phase uses a pronated grip to challenge the brachioradialis and wrist extensors. Primary Muscles Worked: Biceps Brachii, BrachialisSecondary Muscles…

Med Ball Pushups are an excellent version of Close Grip Pushups that really emphasize the triceps. It’s a great exercise by itself or as part of a medicine ball circuit. In this guide, I’m going to teach you how to do Medicine Ball Pushups including important coaching points, what muscles it works and a few…

The Close Grip Bench Press is a barbell pressing variation that emphasizes the triceps while still targeting the chest and shoulders. By narrowing your grip compared to the standard bench press, you increase tricep involvement and improve lockout strength, making it a staple accessory for pressing power and arm development. Primary Muscles Worked: TricepsSecondary Muscles…