General movements of arm training
1. Arm curls. 2. One-arm curl.
3. Hammer arm curl. 4. Low cable arm curl.
5. High tensioner arm curls. 6. Barbell arm curls.
7. Flat support arm curl. 8. Oblique arm curl.
9. Sit and hold wrist curls. 10. Seated position with reverse grip wrist and arm curls.
11. Pull down with an overhand grip while standing. 12. Standing with an underhand grip.
13. Standing single-arm pulldown. 14. Lie on your back and do arm flexion and extension.
15. Supine dumbbell arm extensions. 16. Flex and extend one arm behind the neck.
17. Sitting dumbbell neck arm flexion and extension. 18. Seated crank barbell neck arm flexion and extension.
19. Bend and extend arms. 20. Reverse flexion and extension in supine position.
