Arm Farm

Barbell Curl Drop Sets are a great exercise to incorporate some variety into your biceps training and a nice little shock to the system. They involve doing back to back sets of curls, starting with a moderate weight and then lowering the weight each subsequent set. In this guide, I’m going to teach you how…

Using tempo for Tempo Bicep Curls is a simple, but very effective way to add variety to your workouts and really blast your biceps. And all of us are always looking for new and creative ways to achieve that glorious biceps pump, are we not? In this guide, I’m going to teach you how to…

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…

The 4 x 4 is a dumbbell curl complex that combines a regular curl and isometric bicep work into a single movement. One arm holds a dumbbell at 90 degrees (forearm parallel to the floor) while the other arm performs four full curls, then the arms switch, and the complex finishes with four curls performed…

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…