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GBTV Arm Workout

Having nicely shaped arms can make your whole physique look better. In this workout I am focusing mainly on the biceps but will include triceps, back and forearms.

Helpful items for this workout

Workout Info:

Biceps Training :

  • 8-10 Minute Warm-up: We will be working on our Biceps, Triceps, Back and Forearms so we need to get a good warm up.
Warm Up 070610

Warm Up 070610

Reverse Curls:

  • 8-10 Reps While holding dumbbells or band handles, turn your hands so that your palms face away from your body (twist as far as comfortable). Bring the weights to your shoulders similar to curls. Keep your elbows steady and directly by your sides. Do not swing.
Reverse Curls

Reverse Curls

Reverse Grip Chin Ups:

8-10 Reps or as many as you can do: Grab the bar palms facing you, hands about shoulder width apart pull yourself up quickly and hold at top for a second concentrating on squeezing your biceps as well as your middle back muscles. Lower slowly until your arms are fully extended and then repeat. Do not swing.


Reverse Grip Chin Up

Tricep Extensions:

  • 8-10 Reps: Using a free weight or  resistance band, start with weight behind your head, elbows at your ears. Extend your arms to the sky bringing the weight high into the air. Hold at top for a second and then slowly return.  Repeat.


Drag Curls:

  • 8-10 Reps: Using a barbell, dumbbells or resistance band, hold weight by sides and drag up torso to your shoulders. Try to keep the barbell bar in contact with your torso during the whole workout. If you are using free weights or bands, focus on rolling the weights up your side as if you are rolling a bar up your torso. Your elbows should start by your sides and move behind your body and then back to your sides when weight is at highest point. Hold at top for a second and return slowly to starting position.
Drag Curl

Drag Curl

Bar Dips:

8-10 Reps: Using whatever equipment you have; parallel bars or chair, start with arms fully extended and dip down so that your upper arms are parallel with the floor (bent 90 degrees) Press up so that your arms are fully extended. Concentrate on squeezing (flexing) the middle of your chest as well as your triceps. Hold for a second and repeat.


Advanced Reverse Grip Chin Ups and Bar Dips:

  • 10 Reps or Burn Out: At the top of each motion, bring your knees as high into your chest as possible. Hold at top for a second and return.  Focus on your form, holding a pose and the flex in all of your working muscles. Breathe deep.


*Repeat Full Exercise.

Remember to warm up and cool down properly.  Sweat, sweat, sweat!

You should feel good and pumped after this workout. It is important to concentrate on a good flex at the top of each motion. Get a good cool down and post exercise recovery drink to avoid cramping.  Drink a ton of water and get plenty of rest to recover properly and see true gains.

PowerBlock Classic 45 Dumbbell Set PowerBlock Classic 45 Dumbbell Set

This PowerBlock Classic Dumbbell set adjusts from 5-45 lbs in 5 lb increments (5, 10, 15, 20, 25, 30, 35, 40, 45 lbs) in each hand. This set has a maximum weight of 45 lbs per hand. It replaces 9 pair or 18 fixed dumbbells that would have a combined weight of 450 lbs. (Shown on optional Personal Stand) PowerBlock products cannot be shipped to Hawaii.

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34 Responses to “GBTV Arm Workout”

  1. Anonymous says:

    Keep up the good work. very informative, and love all the information provided. I love everything i have read so far :)

  2. [...] curls obliques P90X static curls strengthen triceps workout Related Videos GBTV Chest WorkoutGBTV Arm WorkoutChest, Back and Ab timed workout.Muscle Building Fat Burning WorkoutCore Workout #5GBTV [...]

  3. Lots of usefull information and inspiration, both of which we all need, thank you for this.

  4. Trinidad Fleig says:

    Interesting post, I’ve just started yoga myself and am wondering whats the difference betwwen yoga & pillates, just asking?

    • admin says:

      To my understanding, Yoga is a system, not just an exercise. It includes posture, hygiene, diet, meditation, breathing etc. Pilates was a guy who used Ancient Yoga techniques to come up with his own system to which is not a complete system like yoga, but rather more focus on lengthening the spine and a focus on core strength. Pilates is great for dancers.

  5. Paul Storrer says:

    I really found your blog helpful. Although I know a lot about the topic, I’ve never come across the information that you wrote about. Appreciate your post.

  6. ANONYMOUS says:

    With all the doggone weather we have gotten lately I am stuck inside , fortunately there is the internet, thanks for giving me something to do. :)

  7. anonymous says:

    As a Newbie, I am always searching online for articles that can help me. Thank you

  8. Grovier says:

    Hey could I quote some of the material found in this post if I link back to you?

  9. 6 pack abs says:

    I want to get 6 pack abs and have been looking at the different advice out there.

    I wondered if any of you guys have gone through any of the programs and if you could recommend any, and also how long does it take to get that 6 pack look?

    Also an tips would be greatly appreciated!

    Thank You

  10. Awesome photos! I love the post so much! ;)

  11. Simon Daquip says:

    Cool website, thanks for sharing the info!!

  12. I found your site via yahoo thanks for the post. I will save it for future reference. Thanks Female Bodybuilding is our specialty.

  13. Lory Canavan says:

    wonderful stuff thanx

  14. thanks says:

    this is a great post

  15. A great way to drop fat is following a great fitness routine (like Insanity) along with a sensible diet plan. It’s that basic.

  16. Turbo Fire says:

    I thoroughly enjoy doing my high intensity training workout in the morning . It gives me energy throughout the day. If my workouts were highly intense, I feel great all day long. Supplements are not really necessary with the proper fitness training program , really good nutrition program and the proper rest.

  17. Backlinks says:

    Keep up the amazing work!! I love how you wrote this and I also like the colors here on this site. did you create this yourself or did you outsource it to a coder??

  18. Well I found this on Digg, and I like it so I dugg it!

  19. Joseph says:

    Wow, useful info, thanks for share! I will come back. Joseph

  20. Supps? says:

    yo homie i love your blog on fitness and bodybuilding. i would like to know more about what supplements u would recommend.

    • admin says:

      Proper diet, exercise and lots of sleep. Know your body and know your weaknesses. Fuel your body and not your weakness. Practice portion control and see results before long.
      I will let you know about supplements if I ever decide to use them. May look into a pre-workout energy booster to motivate me. :) I am tired after a long day.

  21. Legal Buds says:

    Found you through a search. Like your stuff!

  22. Diyetisyen says:

    good article…

    Im going to link to your website. good article!!!…

  23. Hey, nice post, very well written. You should post more about this. I’ll certainly be subscribing.

  24. Antrel says:

    First of all ,you have picked a very nice theme . You gave me an idea for a future website that i plan to create . On top of that ,i honestly enjoy most of the posts and your unique point of view. Thanks

  25. I am extremely content to find this blog.Thank you for creating the page! Im sure that it will be very popular. I will definitely add this page to my bookmarks.

  26. What kind of yoga mat should I buy? What is your favorite yoga brand?

  27. Bill says:

    Sometimes I just think that people write and dont really have much to say. Not so here. You definitely have something to say and you say it with style, my man! You sure do have an interesting way of drawing people in, what with your videos and your words. Youve got quite a one-two punch for a blog

  28. GYM TIME! “erebody wanna b a bdybldr but dnt nobdy wanna lift these heavy ass weights! I DO! I’LL DO IT! YEAH BUDDY!”(c) Ronnie Coleman

  29. paella pan says:

    What a good resource!…

  30. Cody Morkve says:

    Hey very nice blog!! Man .. Beautiful .. Amazing .. I will bookmark your blog and take the feeds also…

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Disclaimer: Opinions expressed on this website may not be in agreement with those of GarageBodyTV.com or Rob Vander Ark. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the fitness and exercise programs expressed here. Consult with your physician before starting any exercise program.