at the min my top 3

1- static

2- curls

3- pull ups

wrist curling,hands,bicep curling.

Bent rows, Drag curls, Atlas stone type lifts with a heavy sand bag, close grip pull ups, wrist curls, wrist roll ups, grippers, static bicep curls.

These are just some of the things i do in my training, i like to mix it up to stop the body from getting into a rut and keep the strength increasing.

armwrestling as well.

just armwrestling for me.

static holding as well.......

1. Wrist Curls
2. Hammer curls
3. Shoulder Press
4. Tricep Press
5. Bicep curls
Static holds and table time.