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Workout

Arm foundation: muscle activation

~12 min.
~144 kcal
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This workout is designed for those who want to build a solid foundation in arm muscle training — biceps, triceps, forearms, and shoulder girdle stabilizers. There is no room for random movements here: every exercise has been carefully selected to help you truly feel the target muscle, engage it with intention, and maintain control throughout the full range of motion.

The workout is designed for a medium level — you are already familiar with basic suspension trainer movements, can hold a plank, and control your core. The program follows an alternating principle: more accessible exercises come first for warm-up and initial activation, followed by more technically demanding movements that require stability and neuromuscular connection.

  • The biceps are trained through curls in different positions — supinated, neutral, and reverse grip — to engage all muscle heads.
  • The triceps are activated through extensions with varying points of force application and grip positions.
  • The shoulders and upper back are loaded through pulling and abduction movements.
  • The chest and core work as stabilizers in the supporting exercises.

Focus on quality rather than speed: a slow, controlled movement during the lowering phase is just as valuable as the lift itself. Keep your core engaged, your elbows fixed, and your breathing steady.

Warm up
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Lower back stretch with rotation
1
Level: 1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Main exercises
Forearm flexion with reverse grip
3
Level: 2
R1
12
Forearm flexion with reverse grip
3
Level: 2
R2
12
Forearm extension (single arm)
5
Level: 2
S1
8
Forearm extension (single arm)
5
Level: 2
S2
8
Forearm extension (single arm)
5
Level: 2
S1
8
Forearm extension (single arm)
5
Level: 2
S2
8
Forearm flexion with single arm (sideways)
5
Level: 2
S1
8
Forearm flexion with single arm (sideways)
5
Level: 2
S2
8
Forearm flexion with single arm (sideways)
5
Level: 2
S1
8
Forearm flexion with single arm (sideways)
5
Level: 2
S2
8
Forearm extension (reverse grip)
6
Level: 3
R1
12
Forearm extension (reverse grip)
6
Level: 3
R2
12
Forearm extension
5
Level: 3
R1
12
Forearm extension
5
Level: 3
R2
12
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
T adduction
7
Level: 3
R1
10
T adduction
7
Level: 3
R2
10
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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