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                  <p><h1><span class="highlighted">Arm exercises</span></h1>
<p><span class="highlighted">Add shape and definition and / or to your arms (biceps and triceps) by doing the <strong>arm exercises</strong> outlined here.</span></p>
<p><span class="highlighted">Arm exercises should include an equal number of bicep and tricep exercises. Below are a strong number of arm exercises split into bicep exercises and tricep exercises.</span></p>
<span class="highlighted">
<h2>Arm exercises: Biceps</h2>
<p><font face="Arial"><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" />&nbsp;<a href="http://www.fitnessvenues.com/uk/bicep-curls-barbell">Bicep curls (Barbell)</a> <br />
<img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" />&nbsp;<a href="http://www.fitnessvenues.com/uk/bicep-curls-dumbbell">Bicep curls (Dumbbell)</a> <br />
<img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" />&nbsp;<a href="http://www.fitnessvenues.com/uk/cable-curls">Cable curls <br />
</a><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" />&nbsp;<a href="http://www.fitnessvenues.com/uk/concentration-curls">Concentration curls <br />
</a><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" />&nbsp;<a href="http://www.fitnessvenues.com/uk/hammer-curls">Hammer curls <br />
</a><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" />&nbsp;<a href="http://www.fitnessvenues.com/uk/incline-bicep-curls">Incline bicep curls</a> <br />
<img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" />&nbsp;<a href="http://www.fitnessvenues.com/uk/preacher-curls-barbell">Preacher curls (Barbell)</a> <br />
<img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" />&nbsp;<a href="http://www.fitnessvenues.com/uk/preacher-curls-dumbbells">Preacher curls (Dumbbell)</a> <br />
<img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" />&nbsp;<a href="http://www.fitnessvenues.com/uk/preacher-curls-machine">Preacher curls (Machine)</a> </font></p>
<h2>Arm exercises: Forearms</h2>
<p><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" />&nbsp;<a href="http://www.fitnessvenues.com/uk/reverse-curls">Reverse curls<br />
</a><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" />&nbsp;<a href="http://www.fitnessvenues.com/uk/reverse-wrist-curls-barbell">Reverse wrist curls (Barbell)</a><br />
<img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" />&nbsp;<a href="http://www.fitnessvenues.com/uk/reverse-wrist-curls-dumbbells">Reverse wrist curls (Dumbbells)<br />
</a><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" />&nbsp;<a href="http://www.fitnessvenues.com/uk/wrist-curls-barbell">Wrist curls (Barbell)</a><br />
<img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" />&nbsp;<a href="http://www.fitnessvenues.com/uk/wrist-curls-dumbbells">Wrist curls (Dumbbells)</a></p>
<h2>Arm exercises: Triceps</h2>
<p><strong><strong><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" /></strong>&nbsp;</strong><font face="Arial"><a href="http://www.fitnessvenues.com/uk/lying-tricep-extensions-barbell">Lying tricep extensions (Barbell)</a> <br />
<strong><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" /></strong>&nbsp;<a href="http://www.fitnessvenues.com/uk/lying-tricep-extensions-dumbbells">Lying tricep extensions (Dumbbell)</a>&nbsp;<br />
<strong><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" /></strong>&nbsp;<a href="http://www.fitnessvenues.com/uk/One-arm-tricep-pushdowns">One arm tricep pushdowns</a> <br />
<strong><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" /></strong>&nbsp;<a href="http://www.fitnessvenues.com/uk/overhead-tricep-extensions-dumbbell">Overhead tricep extensions <br />
</a><strong><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" /></strong>&nbsp;<a href="http://www.fitnessvenues.com/uk/overhead-tricep-extensions-barbell">Overhead tricep extensions (Barbell) <br />
</a><strong><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" /></strong>&nbsp;<a href="http://www.fitnessvenues.com/uk/overhead-tricep-extensions-cable">Overhead tricep extensions (Cable) <br />
</a><strong><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" /></strong>&nbsp;<a href="http://www.fitnessvenues.com/uk/reverse-tricep-pushdowns">Reverse tricep pushdowns</a> <br />
<strong><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" /></strong>&nbsp;<a href="http://www.fitnessvenues.com/uk/tricep-rope-pushdowns">Rope pushdowns</a> <br />
<strong><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" /></strong>&nbsp;<a href="http://www.fitnessvenues.com/uk/tricep-bench-dips">Tricep bench dips <br />
</a><strong><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" /></strong>&nbsp;<a href="http://www.fitnessvenues.com/uk/tricep-kickbacks">Tricep kickbacks</a> <br />
<strong><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" /></strong>&nbsp;<a href="http://www.fitnessvenues.com/uk/tricep-pushdowns">Tricep pushdowns</a> <br />
<strong><img height="6" alt="" width="4" src="http://www.fitnessvenues.com/FCKfiles/Image/general/blue_arrow.gif" /></strong>&nbsp;<a href="http://www.fitnessvenues.com/uk/weighted-tricep-bench-dips">Weighted tricep dips</a></font></p>
</span>
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                      <option value='303'>Any Activity</option>
                      <option value='304'>Abseiling</option>
                      <option value='305'>Adventure racing</option>
                      <option value='306'>Aerobics</option>
                      <option value='308'>Amateur dramatics</option>
                      <option value='307'>American football</option>
                      <option value='309'>Angling</option>
                      <option value='538'>Animals & Wildlife</option>
                      <option value='310'>Aqua Aerobics</option>
                      <option value='569'>Archaeology</option>
                      <option value='311'>Archery</option>
                      <option value='539'>Arts & Crafts</option>
                      <option value='570'>Astronomy</option>
                      <option value='312'>Athletics</option>
                      <option value='316'>BASE-jumping</option>
                      <option value='540'>Back Gammon</option>
                      <option value='313'>Badminton</option>
                      <option value='314'>Ballooning</option>
                      <option value='315'>Baseball</option>
                      <option value='317'>Basketball</option>
                      <option value='541'>Bee Keeping</option>
                      <option value='318'>Biathlon</option>
                      <option value='319'>Bike racing</option>
                      <option value='320'>Billiards</option>
                      <option value='321'>Bird watching</option>
                      <option value='322'>Board Games</option>
                      <option value='323'>Bobsleigh</option>
                      <option value='324'>Bocce</option>
                      <option value='325'>Body building</option>
                      <option value='326'>Body surfing</option>
                      <option value='565'>Bog snorkeling</option>
                      <option value='328'>Bouldering</option>
                      <option value='329'>Bowls</option>
                      <option value='330'>Boxercise</option>
                      <option value='331'>Boxing</option>
                      <option value='332'>Break Dancing</option>
                      <option value='542'>Bridge</option>
                      <option value='333'>Bungee jumping</option>
                      <option value='336'>Camp craft</option>
                      <option value='334'>Camping</option>
                      <option value='335'>Canoeing / Kayaking</option>
                      <option value='337'>Cards</option>
                      <option value='338'>Caving</option>
                      <option value='339'>Channel swimming</option>
                      <option value='340'>Charity adventures</option>
                      <option value='341'>Charity bike rides</option>
                      <option value='342'>Charity runs</option>
                      <option value='343'>Charity walks</option>
                      <option value='344'>Cheer leading</option>
                      <option value='345'>Chess</option>
                      <option value='555'>Chinese language</option>
                      <option value='346'>Circuit training</option>
                      <option value='347'>Circus skills</option>
                      <option value='348'>Clay pigeon shooting</option>
                      <option value='572'>Clay pigeon shooting (laser)</option>
                      <option value='349'>Complementary & Alternative Therapies</option>
                      <option value='543'>Conservation</option>
                      <option value='350'>Cricket</option>
                      <option value='351'>Crocket</option>
                      <option value='352'>Cross country running</option>
                      <option value='353'>Cross country skiing</option>
                      <option value='354'>Curling</option>
                      <option value='355'>Cycling</option>
                      <option value='356'>Cycling to work</option>
                      <option value='357'>Dancing</option>
                      <option value='365'>Dancing Irish</option>
                      <option value='366'>Dancing Latin</option>
                      <option value='359'>Dancing ballroom</option>
                      <option value='360'>Dancing clubbing / popular</option>
                      <option value='361'>Dancing disco</option>
                      <option value='362'>Dancing english country</option>
                      <option value='363'>Dancing jazz</option>
                      <option value='367'>Dancing rock & roll </option>
                      <option value='358'>Dancing salsa</option>
                      <option value='364'>Dancing tap</option>
                      <option value='368'>Dancing western country</option>
                      <option value='369'>Darts</option>
                      <option value='370'>Dog sledging</option>
                      <option value='371'>Dog walking</option>
                      <option value='372'>Dragon boat</option>
                      <option value='373'>Dry stone walling</option>
                      <option value='374'>Environmental activities</option>
                      <option value='375'>Escape and evasion</option>
                      <option value='376'>Extreme sports</option>
                      <option value='377'>Falconry</option>
                      <option value='378'>Fencing</option>
                      <option value='379'>Fly fishing</option>
                      <option value='380'>Flying</option>
                      <option value='381'>Football</option>
                      <option value='556'>French language</option>
                      <option value='557'>Gaelic language</option>
                      <option value='382'>Gardening</option>
                      <option value='558'>German language</option>
                      <option value='383'>Gliding</option>
                      <option value='384'>Go carting</option>
                      <option value='385'>Golf</option>
                      <option value='386'>Gorge walking</option>
                      <option value='388'>Gym classes</option>
                      <option value='387'>Gymnastics</option>
                      <option value='389'>Hand ball</option>
                      <option value='544'>Health & Fitness Club</option>
                      <option value='390'>Healthy eating</option>
                      <option value='391'>Hockey</option>
                      <option value='573'>Horse Polo</option>
                      <option value='392'>Horse drag hunting</option>
                      <option value='393'>Horse dressage</option>
                      <option value='394'>Horse harness racing</option>
                      <option value='395'>Horse jumping</option>
                      <option value='397'>Horse riding</option>
                      <option value='398'>Horse showing</option>
                      <option value='399'>Horse western saddle riding</option>
                      <option value='400'>Hovercraft</option>
                      <option value='401'>Ice climbing</option>
                      <option value='402'>Ice diving</option>
                      <option value='403'>Ice fishing</option>
                      <option value='404'>Ice hockey</option>
                      <option value='405'>Ice skating</option>
                      <option value='559'>Italian language</option>
                      <option value='560'>Japanese language</option>
                      <option value='406'>Jet skiing</option>
                      <option value='407'>Judo</option>
                      <option value='408'>Juggling</option>
                      <option value='409'>Karate</option>
                      <option value='410'>Kayaking</option>
                      <option value='411'>Keep fit</option>
                      <option value='412'>Kendo</option>
                      <option value='413'>Kick boxing</option>
                      <option value='414'>Kite flying</option>
                      <option value='415'>Kite surfing</option>
                      <option value='416'>Korfball</option>
                      <option value='417'>Lacrosse</option>
                      <option value='574'>Laughter</option>
                      <option value='545'>Learning</option>
                      <option value='546'>Learning a language</option>
                      <option value='418'>Life Boat Rescue</option>
                      <option value='419'>Life Saving</option>
                      <option value='420'>Luge</option>
                      <option value='421'>Marathon running</option>
                      <option value='422'>Martial arts</option>
                      <option value='428'>Micro lights</option>
                      <option value='427'>Military fitness</option>
                      <option value='423'>Motor bikes</option>
                      <option value='424'>Motor cars</option>
                      <option value='426'>Mountain Rescue</option>
                      <option value='425'>Mountain biking</option>
                      <option value='547'>Music</option>
                      <option value='430'>Netball</option>
                      <option value='567'>Nia</option>
                      <option value='432'>Nutrition</option>
                      <option value='433'>Orienteering</option>
                      <option value='434'>Paint balling</option>
                      <option value='435'>Parachuting</option>
                      <option value='436'>Paragliding</option>
                      <option value='437'>Pentathlon</option>
                      <option value='568'>Petanque</option>
                      <option value='571'>Photography</option>
                      <option value='439'>Pilates</option>
                      <option value='440'>Pool</option>
                      <option value='441'>Pot holing</option>
                      <option value='442'>Power boats</option>
                      <option value='443'>Quad biking</option>
                      <option value='444'>Quoits</option>
                      <option value='445'>Racquetball</option>
                      <option value='446'>Raft building</option>
                      <option value='548'>Reading</option>
                      <option value='447'>Retained Fire Service</option>
                      <option value='448'>Rock climbing</option>
                      <option value='449'>Roller blading</option>
                      <option value='450'>Rounders</option>
                      <option value='451'>Rowing </option>
                      <option value='452'>Royal Air Force Reserves</option>
                      <option value='453'>Royal Navy Reserves</option>
                      <option value='454'>Rugby</option>
                      <option value='455'>Running</option>
                      <option value='561'>Russian language</option>
                      <option value='456'>Sailing</option>
                      <option value='457'>Scuba diving</option>
                      <option value='458'>Shooting</option>
                      <option value='550'>Singing</option>
                      <option value='459'>Skate boarding</option>
                      <option value='460'>Skiing</option>
                      <option value='461'>Skiing cross country</option>
                      <option value='549'>Skipping</option>
                      <option value='462'>Skydiving</option>
                      <option value='463'>Snooker</option>
                      <option value='464'>Snorkeling</option>
                      <option value='465'>Snow boarding</option>
                      <option value='466'>Softball</option>
                      <option value='562'>Spanish language</option>
                      <option value='467'>Special Constables</option>
                      <option value='468'>Spinning</option>
                      <option value='469'>Squash</option>
                      <option value='470'>Surfing</option>
                      <option value='471'>Survival skills</option>
                      <option value='472'>Swimming</option>
                      <option value='473'>Swimming diving</option>
                      <option value='474'>Swimming synchronised</option>
                      <option value='475'>Table tennis</option>
                      <option value='566'>Tai kwon do</option>
                      <option value='476'>Taibo</option>
                      <option value='478'>Team building</option>
                      <option value='480'>Ten pin bowling</option>
                      <option value='479'>Tennis</option>
                      <option value='481'>Territorial Army</option>
                      <option value='577'>Theatre</option>
                      <option value='482'>Tobogganing</option>
                      <option value='483'>Touch Rugby</option>
                      <option value='484'>Track & field</option>
                      <option value='485'>Trampolining</option>
                      <option value='486'>Trapeze</option>
                      <option value='564'>Travel</option>
                      <option value='487'>Triathlon</option>
                      <option value='489'>Something different</option>
                      <option value='488'>Tug of War</option>
                      <option value='490'>Volley ball</option>
                      <option value='491'>Voluntary service</option>
                      <option value='495'>Wake boarding</option>
                      <option value='492'>Walking</option>
                      <option value='493'>Walking the dog</option>
                      <option value='494'>Walking to work</option>
                      <option value='496'>Water aerobics</option>
                      <option value='497'>Water polo</option>
                      <option value='498'>Water skiing</option>
                      <option value='499'>Weight management</option>
                      <option value='500'>Weight training</option>
                      <option value='563'>Welsh language</option>
                      <option value='501'>White water rafting</option>
                      <option value='502'>Wind surfing</option>
                      <option value='503'>Wrestling</option>
                      <option value='578'>Writing</option>
                      <option value='504'>Yoga</option>
                      <option value=''></option>
                    </select>
                  </td>
                </tr>
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                    <select name="country" style="width:90%;" class="formstyle_multiline">
                      <option value='6' >Albania</option>
                      <option value='14' >Austria</option>
                      <option value='21' >Belgium</option>
                      <option value='18' >Bosnia & Herzegovina</option>
                      <option value='23' >Bulgaria</option>
                      <option value='54' >Cyprus</option>
                      <option value='55' >Czech Republic</option>
                      <option value='64' >Egypt</option>
                      <option value='63' >Estonia</option>
                      <option value='70' >Finland</option>
                      <option value='75' >France</option>
                      <option value='56' >Germany</option>
                      <option value='102' >Ireland</option>
                      <option value='109' >Italy</option>
                      <option value='133' >Latvia</option>
                      <option value='132' >Luxembourg</option>
                      <option value='136' >Monaco</option>
                      <option value='162' >Netherlands</option>
                      <option value='8' >Netherlands Antilles</option>
                      <option value='175' >Poland</option>
                      <option value='180' >Portugal</option>
                      <option value='67' >Spain</option>
                      <option value='42' >Switzerland</option>
                      <option value='78' selected>United Kingdom</option>
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