Army Physical Fitness Test (APFT) FM 21-20 / TC 3-22.20 Training Info

Army Fitness Handbook – 15 – Resistance Exercises – Arms

Resistance Exercises – Arms

Triceps
Triceps Dip

Preparation

Mount a shoulder width dip bar. Step down onto assistance lever if needed.

Execution

Push body up with elbows close to body and hips straight. Lower body until shoulders are slightly stretched. Repeat.

Close Grip Bench Press
Preparation

Lie on bench and grasp barbell from rack with a close grip.

Execution

Lower weight to chest with elbows close to body. Return and repeat.

Variation

Can be done with cables or using dumbbells.

Lying Triceps Extension
Preparation

Lie on bench with a narrow overhand grip on the barbell. Position barbell over the forehead with arms extended.

Execution

Lower the bar by bending the elbow. As the bar nears the head move the elbows slightly back just enough to allow the bar to clear around the curvature of the head. Extend the arm. As the bar clears the head reposition the elbows to its former position until the arm is fully extended. Repeat.

Comments

With the arms fully extended, the bar can be brought back over the upper chest and the shoulders can be internally rotated between repetitions as needed to allow for a relative release of tension in the muscles.

Variation

Can be done with cable or using dumbbell.

Triceps Extension
Preparation

Position barbell overhead with a narrow overhand grip. Can be done on machine or using dumbbells.

Execution

Lower forearm behind upper arm with elbows remaining overhead. Extend forearm overhead. Lower and repeat.

Comments

Let the barbell pull the arm back to maintain full shoulder flexion.

Pushdown
Preparation

Grasp cable attachment with overhand grip. Position elbow to side.

Execution

Extend arm down. Return until forearm is close to upper arm. Repeat.

Comments

The elbow can travel up a few inches at the top of the motion. Step close to cable to provide resistance at the top of the motion.

Kickback
Preparation

Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor. Can also be done using cables.

Execution

Extend arm until it is straight. Return and repeat. Continue with opposite arm.

Comments

For greater range of motion, upper arm can be positioned with elbow slightly higher than shoulder.

Bench Dip
Preparation

Place weight on lap. Place hands on the edge of a bench, feet on adjacent bench.

Execution

Lower body until full stretch or rear end touches floor. Raise body and repeat.

Biceps
Curl
Preparation

Grasp bar with a shoulder width under hand grip. Can be done on machine, with cables, or using dumbbells.

Execution

With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat.

Comments

When the elbow is fully flexed, the elbow should only travel forward a few inches allowing the forearm to be no more than perpendicular to the floor to allow for a relative release of tension in the muscles between repetitions.

 

Incline Curl
Preparation

Sit back on a 45-60 degree incline bench. With arms hanging down straight, position two dumbbells with palms facing in.

Execution

With elbows back to the sides, raise one dumbbell and rotate forearm until forearm is vertical to the floor and the palm faces the shoulder. Lower to original position and repeat with alternative arm.

Comments

The biceps may be exercised alternating (as described), simultaneous, or in a simultaneous-alternating fashion. When the elbow is fully flexed, the elbow should only travel forward a few inches allowing the forearm to be no more than perpendicular to the floor to allow for a relative release of tension in the muscles between repetitions.

Preacher Curl
Preparation

Sit on preacher bench placing back of arms on pad. The seat should be adjusted to allow the arm pit to rest near the top of the pad. Grasp curl bar with shoulder width underhand grip. Can be done on machine or using dumbbells.

Execution

Raise the bar until forearms are perpendicular to floor with the back of the upper arm remaining on the pad. Lower the barbell until arm is fully extended. Repeat.

 

Concentration Curl
Preparation

Sit on bench. Grasp dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly.

Execution

Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat.

 

Forearms
Reverse Curl
Preparation

Grasp bar with a shoulder width over hand grip. Can be done on machine or using dumbbells.

Execution

With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat.

Comments

When the elbow is fully flexed, the elbow should only travel forward a few inches allowing the forearm to be no more than perpendicular to the floor to allow for a relative release of tension in the muscles between repetitions.

Reverse Preacher Curl
Preparation

Sit on preacher bench placing back of arms on pad. The seat should be adjusted to allow the arm pit to rest near the top of the pad. Grasp curl bar with shoulder width overhand grip. Can be done on machine or using dumbbells.

Execution

Raise the bar until forearms are perpendicular to floor with the back of the upper arm remaining on the pad. Lower the barbell until arm is fully extended. Repeat.

Hammer Curl
Preparation

Position two dumbbells to sides, palms facing in, arms straight.

Execution

With elbows to the sides, raise one dumbbell until forearm is vertical to the floor and the thumb faces the shoulder. Lower to original position and repeat with alternative arm.

Comments

The biceps may be exercised alternating (as described), simultaneous, or in a simultaneous-alternating fashion. When the elbow is fully flexed, the elbow should only travel forward a few inches allowing the forearm to be no more than perpendicular to the floor to allow for a relative release of tension in the muscles between repetitions.

Wrist Curl
Preparation

Sit and grasp bar with narrow to shoulder width underhand grip. Rest forearms on thighs with wrists just beyond knees. Can be done on machine or using dumbbells.

Execution

Allow the barbell to roll out of the palms down to the fingers. Grip barbell back up and flex wrists. Lower and repeat.

Reverse Wrist Curl
Preparation

Sit and grasp bar with narrow to shoulder width overhand grip. Rest forearms on thighs with wrists just beyond knees. Can be done on machine or using dumbbells.

Execution

Hyperextend wrist and return until wrist are fully flexed. Repeat.


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