6. Concentration Curl With Hanging Arm
“I used to do these with Arnold. Most people do their concentration curls by bracing the back of their upper arm to the inside of their thigh. What we would do was lean on the dumbbell rack with one hand and let the other arm dangle. Then we’d curl the dumbell up without moving our upper arm at all.
“One common mistake people make with these is they curl the weight to their chest. Instead you should curl it out in the direction of your pinky. Makes all the difference.”
7. Cross-Chest Dumbbell Triceps Extension
“Lie back on a bench holding a dumbbell in one hand. Push it straight over your shoulder as if you were going to do a one-arm extension, but instead of bringing the dumbbell down next to your ear, lower it to your opposite pec. It’s a variation on the traditional one-arm extension, but it’s really good.”
8. EZ-Curl Lying Triceps Extensions
“This isn’t so much a forgotten exercise as a technique the great Bill Pearl taught me that I never see anyone do anymore. It’s like “21s”, but for triceps.
“You lie down and do eight reps of extensions bringing the bar behind your head. Then without stopping you do another 8 reps bringing the bar to your forehead. Then you immediately go to 8 pushouts—basically close-grip bench presses with the elbows held close to the body. It will totally fatigue your triceps.”