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Powerlifting and Strength Training

Arms Exercises Videos

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 weight/ reps.

• 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 strengthen 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.

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