arms
Body Heatmap
Target Muscles
Triceps Extension (Dumbbell)
14 reps1
24 reps2
34 reps3
44 reps4
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
7
4
2
7
4
3
7
4
4
7
4
Skullcrusher (Barbell)
13 reps1
23 reps2
33 reps3
43 reps4
Triceps
Skullcrusher (Barbell)
Triceps
Set
KG
Reps
1
12
3
2
12
3
3
12
3
4
12
3
JM Press (Barbell)
14 reps1
24 reps2
34 reps3
44 reps4
TricepsChest
JM Press (Barbell)
TricepsChest
Set
KG
Reps
1
12
4
2
12
4
3
12
4
4
12
4
Incline Triceps Extension
15 reps1
25 reps2
35 reps3
45 reps4
Triceps
Incline Triceps Extension
Triceps
Set
KG
Reps
1
12
5
2
12
5
3
12
5
4
12
5
Single Arm Tricep Extension (Dumbbell)
13 reps1
23 reps2
33 reps3
43 reps4
Triceps
Single Arm Tricep Extension (Dumbbell)
Triceps
Set
KG
Reps
1
7
3
2
7
3
3
7
3
4
7
3
Triceps Kickback (Dumbbell)
15 reps1
25 reps2
35 reps3
45 reps4
Triceps
Triceps Kickback (Dumbbell)
Triceps
Set
KG
Reps
1
7
5
2
7
5
3
7
5
4
7
5
Bench Press - Close Grip (Barbell)
15 reps1
25 reps2
35 reps3
45 reps4
TricepsChest
Bench Press - Close Grip (Barbell)
TricepsChest
Set
KG
Reps
1
12
5
2
12
5
3
12
5
4
12
5
Wide-Elbow Triceps Press (Dumbbell)
13 reps1
23 reps2
33 reps3
43 reps4
TricepsChest
Wide-Elbow Triceps Press (Dumbbell)
TricepsChest
Set
KG
Reps
1
7
3
2
7
3
3
7
3
4
7
3
Barbell Reverse Curl
13 reps1
23 reps2
33 reps3
43 reps4
ForearmsBiceps
Barbell Reverse Curl
ForearmsBiceps
Set
KG
Reps
1
12
3
2
12
3
3
12
3
4
12
3
Dumbbell Standing Reverse Curl Rotate
14 reps1
24 reps2
34 reps3
44 reps4
ForearmsBiceps
Dumbbell Standing Reverse Curl Rotate
ForearmsBiceps
Set
KG
Reps
1
7
4
2
7
4
3
7
4
4
7
4
Reverse Curl (Dumbbell)
14 reps1
24 reps2
34 reps3
44 reps4
ForearmsBiceps
Reverse Curl (Dumbbell)
ForearmsBiceps
Set
KG
Reps
1
7
4
2
7
4
3
7
4
4
7
4
Waiter Curl (Dumbbell)
13 reps1
23 reps2
33 reps3
43 reps4
BicepsForearms
Waiter Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
7
3
2
7
3
3
7
3
4
7
3
Plate Curl
15 reps1
25 reps2
35 reps3
BicepsForearms
Plate Curl
BicepsForearms
Set
KG
Reps
1
10
5
2
10
5
3
10
5
Cable Rope Hammer Preacher Curl
13 reps1
23 reps2
33 reps3
43 reps4
BicepsForearms
Cable Rope Hammer Preacher Curl
BicepsForearms
Set
KG
Reps
1
7
3
2
7
3
3
7
3
4
7
3
Pinwheel Curl (Dumbbell)
15 reps1
25 reps2
35 reps3
BicepsForearms
Pinwheel Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
7
5
2
7
5
3
7
5
Dumbbell One Arm Hammer Preacher Curl
15 reps1
25 reps2
35 reps3
BicepsForearms
Dumbbell One Arm Hammer Preacher Curl
BicepsForearms
Set
KG
Reps
1
7
5
2
7
5
3
7
5
Reverse Grip Concentration Curl
15 reps1
25 reps2
35 reps3
45 reps4
BicepsForearms
Reverse Grip Concentration Curl
BicepsForearms
Set
KG
Reps
1
7
5
2
7
5
3
7
5
4
7
5
Seated Wrist Extension (Barbell)
13 reps1
23 reps2
33 reps3
43 reps4
Forearms
Seated Wrist Extension (Barbell)
Forearms
Set
KG
Reps
1
12
3
2
12
3
3
12
3
4
12
3
Behind the Back Bicep Wrist Curl (Barbell)
12 reps1
22 reps2
32 reps3
42 reps4
Forearms
Behind the Back Bicep Wrist Curl (Barbell)
Forearms
Set
KG
Reps
1
12
2
2
12
2
3
12
2
4
12
2
Seated Palms Up Wrist Curl
15 reps1
25 reps2
35 reps3
45 reps4
Forearms
Seated Palms Up Wrist Curl
Forearms
Set
KG
Reps
1
7
5
2
7
5
3
7
5
4
7
5
