Name: Playbook - Morgan Olson - Clean Arm Incision 🔪
Uploaded: 2026-06-04T14:17:22.777Z
Duration: 55 min
Description: Clean Arm Incision 🔪

Jules

Jess

This one is going on the favorites list for sure! 🔥🔥

Michelle

Bruh my arms were dying in the first set! Good shit💪🏽

Roscoe

I can feel the burn! The form notes are so helpful, I can tell I’m working the right muscles and making progress!

One of my new favorites. This was legit 🔥

Kallie

Megan Buyskes

Rittika

Dropset the last 2 sets [lighten weight + go to failure around 5-10 reps]

GOAL
Focus on targeting that brachialis to contribute to arm thickness more so than just your biceps #SecretSauce

DETAILS
1. Begin the rep with a neutral/hammer grip and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.

Pro-Tip: Elbows don't flale, chest isn't overly activated, and you aren't rotating the weight at all. Straight up, straight down. 

CUES
- Elbows Close to Body
- Relax the Chest
- Shoulder Blades Pinned
- Squeeze at the Top

Hammer Curls

GOAL
Tricep sculptor  

DETAILS
1. Stand upright. Hips slightly back, proud chest. 
2. Push elbows forward.  Squeeze the rope down and extend the wrists away from each other. 
3. Keep resistance out of chest by reaching the elbows forward. 

CUES
- Squeeze from Tricep
- Proud Chest
- Hips Back

Rope Pushdown

Heavy Pump

GOAL
Get some blood flow to your biceps #CurlsForTheGirls

DETAILS
1. Begin the rep with your dumbbell supine aka palm is facing up towards the ceiling. 
2. Fully stretched out like a kitten in the sun, begin curling one arm by contracting the bicep. 
3. Bring the bar just above elbow height and return to a fully stretched position.
4. Keep shoulders blades back and down. 

Pro-Tip: Watch that your shoulder doesn't lift the weight. If you start raising your elbows forward and away from your rib cage, that is a sign your shoulder is being a controlling bitch. Instead, isolate that bicep. 

CUES
- Elbows Close to Body
- Don't Front Raise the Weights
- Initiate from Bicep not Shoulder
- Squeeze
- Full Stretch

Barbell Curl

GOAL
Tricep crusher 

DETAILS
1. Sitting on an upright bench or slightly upright, grab a dumbbell. 
2. Lower behind with elbows tucked. 
3. Squeeze triceps to raise. 
4. Slow negative, strong squeeze. 

CUES
- Elbows Close
- Stretch

Overhead Dumbbell Tricep Extension

3x8-10 HEAVY

GOAL
Poppin biceps and forearms 

DETAILS
1. Proud chest, stand tall and squeeze your butt.
2. With a dumbbell in each hand, have a pronated grip aka overhand.
3. Squeeze from the forearms to curl the weight. 
4. Arc away from your body, not just up. 
5. Lower slowly and repeat.

CUES
- Squeeze Forearms
- Proud Chest 
- Don’t Shrug

Dumbbell Reverse Curl

GOAL
Build a bigger bicep belly with this variation - key is locking in your proud chest and keep the elbow in place

DETAILS
1. Stand tall with palms up holding dumbbells. 
2. Proud chest: squeeze your butt, tuck your ribs, depress your shoulder blades + squeeze back to open your chest.
3. Rotate thumbs away from each other. 
4. Begin by squeezing from bicep.
5. Elbows + shoulders are externally rotated.
6. Squeeze to full contraction and LOWER SLOW. 

Pro-Tip: focus on the squeeze and control rather than heavy weight as this position can be advanced on the shoulders

CUES
- Proud Chest
- Elbows Rotate Away
- Squeeze from Bicep

Wide Bicep Curls

GOAL
Load your elbow and triceps to increase your lockout strength #ElbowStrength

DETAILS

1. Lay on a an incline bench, with a dumbbell in each hand.
2. Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears.
3. Wrists are neutral and not getting broken by the weight.
4. You can either finish the rep fully or keep the elbow slightly bent and cycle back into the next rep. They both have their benefit. 

Note: you can do this on the floor if you don’t have a bench. 

CUES
- Elbows by Chin
- DB Comes to Forehead
- Wrists Neutral

Incline Dumbbell Skull Crushers

Sculptor

GOAL
Isolate that elbow for bicep life 

DETAILS
1. Begin the rep with a supine and fully stretched arm. 
2. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.

CUES
- Squeeze Bicep
- Exhale on the Pull

Preacher Curl Machine

Load the triceps and work shoulder blade protraction with minimal equipment 

1. With a bench or couch behind you, have hands at shoulder width, with finger tips away from your body.
2. The legs will be extended forward on top of the other bench. 
3. Slowly lower your body into the right triangle with shoulder blades retracted. 
4. Using your triceps to bring your torso up again. 
5. Create space between your shoulders and ears at the top of the movement. 
6. Repeat. 

CUES
- Right Triangle 
- Squeeze Triceps
- Proud Chest

Bench Dips [10 or to failure]

Finisher

Clean Arm Incision 🔪

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Nice and short. My fave exercise for calves too

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That was AMAZING! It was a ton of fun and my back is dead!

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love seeing a chest pump, so euphoric. the cable crunches were insane

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Motivation was at an all time low this am, but discipline prevailed. 💪🏼

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Dumbbell 💀 crushers Gabe me a run for my tris

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love - had limited time today to get through it but did as much as time allowed. so good.

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did not wanna workout today, but glad i did!

Nikki

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the ab section was beautiful - loved it. this whole workout was deep asF. burnville.

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what the… BRUH I AM WEAK. bout crawled out the gym. this was so good. so hard.

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New fave - such a good arm pump 💪🏼🔥

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Anna

excellent - workout felt powerful. finished up with 10 min on stair master.

This was tough but huge power 🔥🔥🔥🔥

Valeria

Loved the variation in this - and the ab work for summer prep 😏🔥

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My back definitely looks and feels the best!

Louis

Double XX Back

shoulders and arms are dead in the best way

Still crushing it, added an incline walk to the end for fun.

Ruby

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Natalia

Emerson

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These new workouts have been 🔥🔥🔥

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This heartache really took its toll time to get back it 💪🏽

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Not bad for a post break up work out 🧰 is ⛽⛽⛽

Shoulder from IG

I don't think she is watching anymore but back day best day

She’s Watching Back Day 🥵

Momo… split and hinge? 🔥😭 loved and hated it deeply and absolutely needed this beasty workout.

Clean Arm Incision 🔪

Community

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