Arms exercises

Arms are three separate groups. The biceps bend the elbow and turn the palm up. The triceps straighten the elbow and are the larger of the two upper-arm muscles. The forearms move the wrist and hold your grip. Each is trained mostly with isolation exercises, but all of them also work in the big lifts: the triceps in every press, the biceps and forearms in every pull.

One curl and one triceps exercise per session is the usual core. For the biceps, the barbell curl or dumbbell curl; the hammer curl also brings in the forearm and the muscle underneath the biceps. For the triceps, the triceps pushdown is the easiest to learn, and the overhead triceps extension trains the long head in a stretch. Wrist curls and the farmers walk are for grip, which heavy back training demands anyway.

Arm work suits supersets: a curl and a pushdown alternate, and neither muscle waits on the other. StackUp can group two exercises into a superset and rests you between rounds rather than after every set. The farmers walk is logged by time and distance, not by sets.