July – “How To” Arms

how to armsRefer to this page for all our July Challenge Arm exercises

Here’s the list:


  • Reverse Curl
  • Hammer Curl
  • Kettle Ball + Overhead Press
  • Punches


  • Tricep Dips
  • Push Ups
  • Tricep Overhead Extensions
  • Dumbbell Kickbacks

Reverse Curl: Grip your dumbbells upside down (opposite from a bicep curl), keep your shoulder back and use full range of motion. Watch this video to see how it’s done.

Hammer Curl: We’ve done these before…hammer curls are fun and easy to add to our routine. Watch Scott Herman show us how to do it properly.

Kettle Ball + Overhead Press: Develop full body power from the ground up with this exercise. From the bottom of the squat, generate power with your lower body to help drive the kettlebell “through” the ceiling.

Air Punches: Air punches are great for our arms and our core. Hold your core in tight…and add some small dumbbells to make it more challenging.

Tricep Dips: Grab a bench or a chair and let’s work our triceps. Keep your elbows in tight and as you get stronger, move your legs our farther from your body.

Push Ups: There are several variations you can choose for this exercise. Whichever you choose…do them correctly and get the most out of each move. Watch the video below for variations and choose which one is best for you.

Tricep Overhead Extension: These can be done sitting or standing…you can use a bench or a chair. Make a triangle with your hands on the weight and keep your elbows in tight. Don’t skimp on the weight!

Tricep Dumbbell Kickbacks: Lean over and keep your back straight. Feel the burn in your triceps then switch sides and do it again.