Arm exercises
Curls, extensions and grip work for biceps, triceps and forearms. Each guide covers setup, form cues, the muscles it works and sets and reps by goal.
19 lifts
- Barbell CurlThe classic barbell move for building bigger, stronger bicepsBarbell or EZ curl bar · Beginner
- Barbell Wrist CurlThe simplest way to load the muscles on the inside of your forearmBarbell · Beginner
- Bench DipA simple triceps builder you can do with nothing but a bench or a sturdy boxFlat bench, box or sturdy chair · Beginner
- Cable CurlA biceps curl that keeps tension on from the first inch to the lastCable machine · Beginner
- Close-Grip Bench PressThe bench press variation built for stronger triceps and a stronger lockoutBarbell · Beginner
- Concentration CurlA strict one arm curl with your elbow braced against your thighDumbbell · Beginner
- Dead HangThe simplest grip test there is: grab a bar and hold onPull-up bar · Beginner
- Diamond Push-UpThe push-up that puts your triceps to workBodyweight · Intermediate
- DipThe bodyweight press that builds triceps, chest and front shoulders on two barsParallel dip bars or a dip station · Intermediate
- Dumbbell CurlThe simplest way to build your biceps with a pair of dumbbellsDumbbells · Beginner
- Dumbbell Overhead Triceps ExtensionThe triceps exercise that trains the long head in a stretched positionDumbbell · Beginner
- EZ Bar Reverse CurlThe palms down curl that builds your forearms and the muscle under your bicepsEZ curl bar · Beginner
- Farmer's CarryPick up something heavy and walk: one of the simplest full body strength drillsDumbbells or kettlebells · Beginner
- Hammer CurlThe neutral grip curl that builds thicker arms and stronger forearmsDumbbells · Beginner
- Incline Dumbbell CurlA seated curl that trains your biceps from a full stretchDumbbells · Beginner
- Preacher CurlThe biceps curl that takes your body out of the liftPreacher bench · Beginner
- Skull CrusherThe lying triceps extension that loads the back of your arms with a barEZ bar or straight barbell · Beginner
- Triceps KickbackA light, strict triceps isolation move done bent over with a dumbbellDumbbell · Beginner
- Triceps PushdownThe simplest way to load your triceps hard and safelyCable machine with a high pulley · Beginner