Tag Archives: arm exercises

#RFF Bi Ceps & Tri Ceps


Red Fox Standing DB Curls 1
Red Fox Standing DB Curls 1

Here’s a good little work out that I enjoyed at my old gym!  I’m hoping to get some great videos here at Red Fox now that we have our very own building!!  Soon… In the mean time, enjoy and try it out for your self!

Here’s the Work Out:

Super Set 1:

  • Preacher Curls 8×3
  • Skull Crushers 8×3
  • Standing DB Curls 8ea x 3 (try to not have so much swing!!  haha)
  • Tri Cep Kickbacks 8ea x 3

Super Set 2:

  • Rope Hammer Curls 8×3
  • Tri Cep Overhead Pulley 8×3 (drop down optional)
  • Drop Down w/ DB Curls
  • Finish out with 1-2 miles walk/running on T-mill or outside!

Bi-cepts and Tri-cepts from Pamela “Red Fox” Smith on Vimeo.

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