When you’re new to strength training, it’s best to use lighter weights for moves in the beginning since you want to focus on keeping good form (don’t worry, you’ll still be building muscle). Once you feel comfortable, you may begin to slowly increase the weight for each arm exercise. 

Recommended frequency: 1 time per week.

Compact

Extended

  • 3 sets

    15 reps

    3 sets

    15 reps

    3 sets

    15 reps

    3 sets

    15 reps

Rest 40 seconds

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Rest 30 seconds

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Rest 60 seconds

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Rest 90 seconds

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Rest 120 seconds

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