Arms Exercises Videos

By Gary F. Zeolla

This page links to arm exercises videos. These videos show the proper form and set-up for these exercises. The videos were taken during various workouts by this writer.

The shorthand is date (month/day/year), followed by pounds/ reps.

2007 - 2008

Reverse Curls - 6/1/07, 52/10. It is important to only use the arms; do not swing the body when doing any kind of curls.
Wrist Rotations - 8/3/07, 12/12. An unique way to work the rotating function of the biceps. Picture of set-up.
Dumbbell Curls - 12/13/07, 27s/8. Note that I am starting with the dumbbells at my sides, ends facing forward. Then as I am curling the weights up, I’m rotating the dumbbells inward. This way both functions of the biceps are worked: that of curling the arm upwards and that of rotating the forearm.
Reverse Dumbbell Curls - 12/20/07, 25s/10. An effective variation of reverse curls.
Reverse Curl Bar Curls - 12/28/08, 55/10. Another variation of reverse curls.
Hammer Curls - 2/3/08, 26s/10. A nice variation of DB curls. By holding the DBs like a hammer, it works a different part of the biceps than regular curls.
Wrist Curls - 2/6/08, 17/12. For wrist curls, not only do I bend my wrists up and down, but I also let the bar roll down to the end of my fingers then curl it back up. This way both the forearms and fingers get strengthened to hang onto a heavy deadlift.
Triceps Pushdowns - 6/26/08, 55/8. I’m using my lat. pulldown straight bar for these. The important point is to keep the elbows close to the sides, which I think I’m doing reasonably well.
Pulley Strap Triceps Pushdowns - 8/3/08, 35/10. Note how I am fanning my hands out at the bottom. Doing so really hits the triceps. If you need a pulley strap, it is available from APT Inc.
Standing Triceps Presses - 11/23/08, 35/10. I'm doing these with a curl bar, but you can also do them with a barbell, dumbbells, or a specialty triceps bar. The important point on form is to keep you elbows in as much as possible so as to isolate the triceps. If they fan out too much, you'll be using the shoulders too much.

2015 - 2017

Curl Bar Curls - 4/12/15, 60/6.
BB Reverse Curls - 4/19/15, 59/6.
Curl Bar Reverse Curls - 6/3/15, 55/6.
Preacher Curls - 6/10/15, 50/6.
Curl Bar Reverse Curls - 6/17/15, 57/6.
BB Reverse Curls - 8/31/15, 55/6.
Curl Bar Curls - 9/7/15, 60/6.
Curl Bar Curls - 10/7/15, 57/10.
Curl Bar Reverse Curls - 11/29/15, 55/6.
DB Curls - 12/6/15, 27.5s/6.s.
Preacher Reverse Curls - 3-13-16, 42.5/7, 45/5.
Curl Bar Reverse Curls - 6/12/16, 62/6.
CG Super Curl Bar Curls: 4/2/17, 50/8.
Hand Grippers (holds) - 4/6/17, 3 turns/ 8 seconds.
Hand Gripper (reps) - 4/13/17, 3 turns/ 8 reps.

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