Arm exercises.

Compounds (pulls, presses) build the foundation, but direct arm work moves the needle on growth. Here are 15 Checkfit programs across biceps and triceps.

Biceps

• Barbell Curl — The standard. Heavy bicep mass-builder.
• Dumbbell Curl — Lets each arm work independently.
• Hammer Curl — Brachialis and brachioradialis emphasis.
• Incline Dumbbell Curl — Long head of the bicep stretched.
• Preacher Curl — Removes momentum.
• Cable Curl — Constant tension; great pump.
• Concentration Curl — Isolation; brutal peak contraction.
• Reverse Curl — Brachioradialis and forearm.

Triceps

• Close-Grip Bench Press — Compound mass-builder.
• Dip — Bodyweight or weighted compound triceps work.
• Tricep Pushdown (Cable) — Workhorse isolation lift.
• Skullcrusher — Long head of the tricep emphasis.
• Overhead Tricep Extension — Maximum stretch on the long head.
• Tricep Kickback — Light work, peak contraction.
• Bench Dip — Easier dip variant. Bench or chair.