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Remember that multi joint movements are compound as single joint movements are isolation. Single arm cable extension reverse tri pull down rope pull down side cable extensionsingle arm/dual arm preacher curl cable curl rope hammer curl cambered bar cable curl All of these only use the elbow as their area of movement.....…
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On a 5 day training split the only way to target the arms twice a week is to isolate them on there corresponding primary muscle groups and then make it a compound day on their own. I.E. Back day and finish off with isolating the Bi. Its the secondary muscle group when using back and this day will allow you to target the…
