Arms Exercises
Curls, extensions and pushdowns for the biceps, triceps and forearms, from barbell work to cable isolation.
Arms get plenty of indirect work from pressing and pulling, but direct work is what actually adds size. The triceps make up around two thirds of the upper arm, so they deserve at least as much attention as the biceps. The exercises here cover both, plus the grip and forearm work that carries over to every other lift you do.
All Arms Exercises
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A unilateral chest press that alternates arms to build stability and address strength imbalances while targeting the pectorals.
A classic bicep isolation exercise performed by curling one dumbbell at a time with a supinated grip for focused arm work.
A bicep and forearm exercise performed with a neutral, palms-in grip, alternating arms each rep to target the brachialis and brachioradialis.
A machine or band-assisted chin-up using an underhand grip, building the strength needed for unassisted chin-ups.
A machine-assisted dip providing counterbalance weight, making dips accessible while building triceps and chest strength.
A machine-assisted pull-up that provides counterbalance weight, making pull-ups accessible for beginners building strength.
The classic compound chest exercise targeting the pectorals, front deltoids, and triceps using a barbell on a flat bench.
The classic standing barbell curl for building bicep mass and strength with an underhand grip.
A bicep curl variation where the bar is dragged up along the body, shifting emphasis to the brachialis and long head of the biceps.
A compound pressing movement targeting the shoulders, upper chest, and triceps by pressing a barbell overhead from shoulder level.
A compound shoulder exercise that targets the lateral deltoids and upper traps by pulling a barbell vertically along the body.
A bodyweight triceps exercise performed with hands on a bench behind you.
The bent over barbell row is the heaviest horizontal pull most lifters will do and the standard counterweight to pressing volume.
A compound back exercise performed bent over with dumbbells, targeting the lats, rhomboids, and biceps.
A chest pressing exercise using cables for constant tension, targeting the pectorals, front deltoids, and triceps.
A bicep curl performed using a cable machine for constant tension throughout the movement.
A cable curl with a rope attachment using a neutral grip to target the brachialis and brachioradialis alongside the biceps.
A triceps isolation exercise using a rope attachment, allowing the hands to separate at the bottom for maximum contraction.
A bodyweight pressing exercise on parallel bars emphasizing the chest with a forward lean, also working triceps and shoulders.
A compound bodyweight pull using an underhand grip that emphasizes the biceps and lats.
A bench press with a narrow grip that shifts emphasis to the triceps while still working the chest and front delts.
A bicep isolation exercise using a narrow grip on the barbell to emphasize the outer, long head of the biceps.
A bicep curl variation using the EZ bar's angled grip to reduce wrist strain while targeting the biceps with a narrow hand position.
A triceps exercise using a cable crossover station, pushing down with a cross-body angle for a unique contraction.
A bicep and brachialis exercise curling a dumbbell across the body with a neutral grip to target different fibers than standard curls.
A shoulder press variation popularized by Arnold Schwarzenegger that incorporates rotation to engage all three deltoid heads throughout the movement.
A compound pressing movement using dumbbells to target the chest, front deltoids, and triceps with an increased range of motion.
A strict bicep isolation curl performed seated with the elbow braced against the inner thigh.
A shoulder health and rotator cuff exercise combining an upright row with external rotation and an overhead press.
A bench press alternative performed lying on the floor, limiting range of motion to protect the shoulders while training the chest and triceps.
A bicep isolation curl using a preacher bench with a dumbbell, eliminating momentum for strict muscle activation.
A compound overhead pressing exercise using dumbbells to target the deltoids and triceps, allowing for a natural pressing arc.
A triceps isolation exercise extending the arm backward from a bent-over position using a dumbbell.
A triceps isolation exercise using an EZ bar on a flat bench, lowering toward the forehead to target all three heads.
A compound press on an incline bench using a barbell to target the upper chest, front deltoids, and triceps.
The incline dumbbell press is a compound upper body press performed on a bench set to roughly 30 to 45 degrees.
A bicep curl on an incline bench that stretches the long head of the biceps for a deeper contraction and greater growth stimulus.
A bicep and brachialis exercise on an incline bench with a neutral grip, combining the stretch of incline curls with the thickness work of hammer curls.
A compound back exercise performed on a cable machine, targeting the latissimus dorsi, biceps, and rear deltoids.
A triceps exercise using a cable machine with arms extended overhead, emphasizing the long head of the triceps.
A triceps exercise holding a dumbbell overhead with both hands, emphasizing the long head through a deep stretch.
A strict barbell row variation where the bar returns to the floor each rep, targeting the lats, rhomboids, and rear deltoids with explosive pulling power.
A compound bodyweight pulling exercise using an overhand grip to target the lats, biceps, and upper back.
A horizontal pulling exercise performed seated at a cable station, targeting the mid-back, lats, and biceps.
A unilateral back exercise performed with one knee and hand on a bench, targeting the lats, rhomboids, and biceps.
A unilateral overhead pressing exercise that targets the deltoids and triceps while challenging core stability with an offset load.
A unilateral triceps exercise using a cable behind you, extending one arm overhead for long head emphasis.
An isolation exercise targeting the triceps, particularly the long head, by extending a dumbbell overhead with one arm.
A unilateral back exercise that addresses muscle imbalances by rowing one arm at a time on a seated cable station.
A triceps isolation exercise using a V-bar attachment for a neutral grip that targets the lateral and medial triceps heads.
A bicep curl with a wider-than-shoulder grip to emphasize the short, inner head of the biceps.
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