Arms

Straight-back seated cable row with straight bar

Two-arm supinated dumbbell curl

Standing overhead barbell triceps extension

Standing dumbbell overhead triceps extension

Dumbbell overhead carry

Lying alternating cross-body dumbbell triceps extension

Olympic triceps bar hammer curl

One-arm dumbbell reverse curl

Triceps dip using assisted pull-up machine

EZ bar wide-grip upright row

Dumbbell squat to dumbbell curl

Wrist roller