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- Exercise2 September 2026Dumbbell hammer curlThumbs up, palms facing each other, elbows at your sides. The hammer curl is usually sold as the forearm builder, and the measurement does not back that as cleanly as the claim suggests. It is still worth doing, for a plainer reason.
- Exercise2 September 2026Dumbbell biceps curlOne bell in each hand, alternating or together, and a wrist that is free to turn. That freedom is the point: a dumbbell lets you finish the rep in full supination, which is the position that gets the most out of the biceps[1].
- Exercise2 September 2026Concentration curlSit down, brace the back of your upper arm against the inside of your thigh, and curl one dumbbell. Your leg does the job a preacher pad does, so there is nothing left to swing and nothing left to borrow.
- Exercise2 September 2026Cable curlA low pulley, a straight or angled bar, and tension that never goes away. A dumbbell gets easy at the top of the rep because gravity stops fighting you. A cable does not, which is the entire argument for it.
- Exercise2 September 2026Barbell curlA straight bar, palms up, elbows at your sides. It is the heaviest curl most people can do and the easiest one to cheat, because there is a whole body behind the bar waiting to help.
- Exercise1 September 2026Weighted dipA dip with plates hanging from a belt between your legs. It is the same movement as the dip and it exists for one reason: at some point your own bodyweight stops being a load and starts being a warm-up.
- Exercise1 September 2026Vest close-grip push-upA close-grip push-up with a vest on. Once you can do more of them than a working set has room for, the choice is a longer set or a heavier one, and this is the heavier one.
- Exercise1 September 2026Rope press-downThe first triceps lift most people learn and the easiest one to quietly turn into something else. The cable only works the triceps for as long as the elbows stay where you put them, and the moment they travel the lift becomes a small standing press.
- Exercise1 September 2026Overhead dumbbell triceps extensionThe same elbow extension as a press-down, done with the arm above your head. That one change puts the long head on stretch for the whole set, and it is the difference the research has the most to say about.
- Exercise1 September 2026Dumbbell skullcrusherA lying triceps extension with a dumbbell in each hand instead of a bar. The bells let your wrists and forearms sit where they want to, which is most of the reason people who cannot do this with a barbell can do it with these.
- Exercise1 September 2026DipYour whole bodyweight on two bars, lowered and pressed back up. It is by a distance the heaviest thing in this group, it trains the chest and the front of the shoulders alongside the triceps, and it is the movement where the depth argument actually has measurements behind it.
- Exercise1 September 2026Close-grip push-upA push-up with the hands under the chest instead of under the shoulders. Moving them in shortens the lever the chest is working on and hands more of the job to the triceps, which is why the first one always feels heavier than you expected it to.
- Exercise1 September 2026Cable overhead triceps extensionThe overhead extension done facing away from a pulley. It is the exact arrangement the strongest piece of triceps research was run on, and the stack keeps a load on the long head at the bottom of the movement where a dumbbell is at its lightest.
- Exercise1 September 2026Bench dipHands behind you on a bench, feet out in front, lower and press. It needs nothing but a surface, which is the whole of its appeal, and it is the one movement in this group where the setup is more important than the effort.
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