Arms Exercises

296 arms exercises, most popular first. Every one has an animated demo and a step-by-step form guide.

Barbell Curl

Barbell · Biceps

Dumbbell Biceps Curl

Dumbbell · Biceps

Dumbbell Hammer Curl

Dumbbell · Biceps

Cable Pushdown

Cable · Triceps

Barbell Lying Triceps Extension

Barbell · Triceps

Alternating Dumbbell Curl (Ball Balance)

Dumbbell · Biceps

Alternating Stability Ball Dumbbell Curl

Dumbbell · Biceps

Alternating Stability Ball Dumbbell Hammer Curl

Dumbbell · Biceps

Barbell Alternating Biceps Curl

Barbell · Biceps

Barbell Close-Grip Bench Press

Barbell · Triceps

Barbell Drag Curl

Barbell · Biceps

Barbell Incline Close-Grip Bench Press

Barbell · Triceps

Barbell Incline Reverse-Grip Press

Barbell · Triceps

Barbell JM Bench Press

Barbell · Triceps

Barbell Lying Close-Grip Press

Barbell · Triceps

Barbell Lying Preacher Curl

Barbell · Biceps

Barbell Pin Presses

Barbell · Triceps

Barbell Preacher Curl

Barbell · Biceps

Barbell Prone Incline Curl

Barbell · Biceps

Barbell Reverse Close-Grip Bench Press

Barbell · Triceps

Barbell Reverse Curl

Barbell · Biceps

Barbell Reverse Preacher Curl

Barbell · Biceps

Barbell Reverse Wrist Curl

Barbell · Forearms

Barbell Seated Close-Grip Concentration Curl

Barbell · Biceps

Barbell Single-Arm Floor Press

Barbell · Triceps

Barbell Standing Back Wrist Curl

Barbell · Forearms

Barbell Standing Close-Grip Curl

Barbell · Biceps

Barbell Standing Concentration Curl

Barbell · Biceps

Barbell Standing Reverse-Grip Curl

Barbell · Biceps

Barbell Standing Wide-Grip Biceps Curl

Barbell · Biceps

Barbell Wide-Grip Reverse Curl

Barbell · Biceps

Barbell Wrist Curl

Barbell · Forearms

Bench Dip on Floor

Bodyweight · Triceps

Bent-Knee Bench Dip

Bodyweight · Triceps

Biceps Leg Concentration Curl

Bodyweight · Biceps

Biceps Narrow Pull-Ups

Bodyweight · Biceps

Biceps Pull-Up

Bodyweight · Biceps

Bodyweight Side Lying Biceps Curl

Bodyweight · Biceps

Bosu Ball Dumbbell Curl

Dumbbell · Biceps

Cable Close-Grip Curl

Cable · Biceps

Cable Concentration Curl

Cable · Biceps

Cable Curl

Cable · Biceps

Cable Drag Curl

Cable · Biceps

Cable Hammer Curl (Rope)

Cable · Biceps

Cable Lying Close-Grip Curl

Cable · Biceps

Cable Overhead Curl

Cable · Biceps

Cable Overhead Curl on Stability Ball

Cable · Biceps

Cable Preacher Curl

Cable · Biceps

Cable Pushdown (Rope)

Cable · Triceps

Cable Reverse Curl

Cable · Biceps

Cable Reverse Preacher Curl

Cable · Biceps

Cable Reverse Wrist Curl

Cable · Forearms

Cable Reverse-Grip Pushdown

Cable · Triceps

Cable Rope Hammer Preacher Curl

Cable · Biceps

Cable Seated Curl

Cable · Biceps

Cable Seated Overhead Curl

Cable · Biceps

Cable Seated Single-Arm Concentration Curl

Cable · Biceps

Cable Single-Arm Curl

Cable · Biceps

Cable Single-Arm Preacher Curl

Cable · Biceps

Cable Single-Arm Reverse Preacher Curl

Cable · Biceps

Cable Squatting Curl

Cable · Biceps

Cable Standing Back Wrist Curl

Cable · Forearms

Cable Standing Inner Curl

Cable · Biceps

Cable Standing Pulldown (Rope)

Cable · Biceps

Cable Triceps Pushdown (V-Bar)

Cable · Triceps

Cable Wrist Curl

Cable · Forearms

Decline Close-Grip Barbell Skull Press

Barbell · Triceps

Dumbbell Alternating Biceps Curl

Dumbbell · Biceps

Dumbbell Alternating Hammer Preacher Curl

Dumbbell · Biceps

Dumbbell Alternating Preacher Curl

Dumbbell · Biceps

Dumbbell Alternating Seated Hammer Curl

Dumbbell · Biceps

Dumbbell Biceps Curl Reverse

Dumbbell · Biceps

Dumbbell Biceps Curl Squat

Dumbbell · Biceps

Dumbbell Close-Grip Press

Dumbbell · Triceps

Dumbbell Concentration Curl

Dumbbell · Biceps

Dumbbell Cross-Body Hammer Curl

Dumbbell · Biceps

Dumbbell Decline Single-Arm Hammer Press

Dumbbell · Triceps

Dumbbell Forward Lunge Triceps Extension

Dumbbell · Triceps

Dumbbell Hammer Curl on Stability Ball

Dumbbell · Biceps

Dumbbell High Curl

Dumbbell · Biceps

Dumbbell Incline Biceps Curl

Dumbbell · Biceps

Dumbbell Incline Curl

Dumbbell · Biceps

Dumbbell Incline Hammer Curl

Dumbbell · Biceps

Dumbbell Incline Inner Biceps Curl

Dumbbell · Biceps

Dumbbell Incline Single-Arm Hammer Press

Dumbbell · Triceps

Dumbbell Lunge with Biceps Curl

Dumbbell · Biceps

Dumbbell Lying Elbow Press

Dumbbell · Triceps

Dumbbell Lying Supine Biceps Curl

Dumbbell · Biceps

Dumbbell Lying Supine Curl

Dumbbell · Biceps

Dumbbell Lying Wide Curl

Dumbbell · Biceps

Dumbbell Neutral-Grip Bench Press

Dumbbell · Triceps

Dumbbell Peacher Hammer Curl

Dumbbell · Biceps

Dumbbell Preacher Curl

Dumbbell · Biceps

Dumbbell Prone Incline Curl

Dumbbell · Biceps

Dumbbell Prone Incline Hammer Curl

Dumbbell · Biceps

Dumbbell Reverse Preacher Curl

Dumbbell · Biceps

Dumbbell Reverse Spider Curl

Dumbbell · Biceps

Dumbbell Reverse Wrist Curl

Dumbbell · Forearms

Dumbbell Reverse-Grip Biceps Curl

Dumbbell · Biceps

Dumbbell Seated Curl

Dumbbell · Biceps

Dumbbell Seated Hammer Curl

Dumbbell · Biceps

Dumbbell Seated Inner Biceps Curl

Dumbbell · Biceps

Dumbbell Seated Neutral-Grip Wrist Curl

Dumbbell · Biceps

Dumbbell Seated Palms Up Wrist Curl

Dumbbell · Forearms

Dumbbell Seated Preacher Curl

Dumbbell · Biceps

Dumbbell Single-Arm Hammer Preacher Curl

Dumbbell · Biceps

Dumbbell Single-Arm Prone Curl

Dumbbell · Biceps

Dumbbell Single-Arm Prone Hammer Curl

Dumbbell · Biceps

Dumbbell Single-Arm Reverse Preacher Curl

Dumbbell · Biceps

Dumbbell Single-Arm Reverse Spider Curl

Dumbbell · Biceps

Dumbbell Single-Arm Reverse Wrist Curl

Dumbbell · Forearms

Dumbbell Single-Arm Seated Hammer Curl

Dumbbell · Biceps

Dumbbell Single-Arm Standing Curl

Dumbbell · Biceps

Dumbbell Single-Arm Standing Hammer Curl

Dumbbell · Biceps

Dumbbell Single-Arm Wrist Curl

Dumbbell · Forearms

Dumbbell Single-Arm Zottman Preacher Curl

Dumbbell · Biceps

Dumbbell Standing Biceps Curl

Dumbbell · Biceps

Dumbbell Standing Concentration Curl

Dumbbell · Biceps

Dumbbell Standing Inner Biceps Curl

Dumbbell · Biceps

Dumbbell Standing Preacher Curl

Dumbbell · Biceps

Dumbbell Standing Reverse Curl

Dumbbell · Biceps

Dumbbell Standing Single-Arm Concentration Curl

Dumbbell · Biceps

Dumbbell Standing Single-Arm Reverse Curl

Dumbbell · Biceps

Dumbbell Standing Zottman Preacher Curl

Dumbbell · Biceps

Dumbbell Tate Press

Dumbbell · Triceps

Dumbbell Twisting Bench Press

Dumbbell · Triceps

Dumbbell Wrist Curl on Bench

Dumbbell · Forearms

Dumbbell Zottman Curl

Dumbbell · Biceps

Dumbbell Zottman Preacher Curl

Dumbbell · Biceps

High-Pulley Cable Biceps Curl

Cable · Biceps

Incline Bench Cable Curl

Cable · Biceps

Incline Stability Ball Dumbbell Hammer Press

Dumbbell · Triceps

Kneeling Stability Ball Dumbbell Curl

Dumbbell · Biceps

Lying Cable Biceps Curl

Cable · Biceps

Neutral-Grip Dumbbell Wrist Curl on Bench

Dumbbell · Biceps

Neutral-Grip Incline Dumbbell Press

Dumbbell · Triceps

Olympic Barbell Hammer Curl

Barbell · Biceps

Pronated Barbell Wrist Curl on Bench

Barbell · Forearms

Reverse Dip

Bodyweight · Triceps

Reverse Dumbbell Wrist Curl on Bench

Dumbbell · Forearms

Reverse-Grip Dumbbell Concentration Curl

Dumbbell · Biceps

Seated Dumbbell Biceps Curl

Dumbbell · Biceps

Single-Arm Cable Hammer Preacher Curl (Rope)

Cable · Biceps

Single-Arm Cable Triceps Pushdown

Cable · Triceps

Single-Arm Dip

Bodyweight · Triceps

Single-Arm Dumbbell Wrist Curl on Bench

Dumbbell · Forearms

Single-Arm Incline Bench Dumbbell Curl

Dumbbell · Biceps

Single-Arm Incline Stability Ball Hammer Press

Dumbbell · Triceps

Single-Arm Neutral-Grip Dumbbell Curl

Dumbbell · Biceps

Single-Arm Neutral-Grip Dumbbell Wrist Curl

Dumbbell · Forearms

Single-Arm Reverse Dumbbell Wrist Curl

Dumbbell · Forearms

Single-Arm Reverse-Grip Cable Curl

Cable · Biceps

Single-Arm Stability Ball Dumbbell Curl

Dumbbell · Biceps

Single-Arm Stability Ball Dumbbell Curl (Leg Raised)

Dumbbell · Biceps

Single-Arm Stability Ball French Press

Dumbbell · Triceps

Single-Arm Stability Ball Hammer Press

Dumbbell · Triceps

Stability Ball Dumbbell Concentration Curl

Dumbbell · Biceps

Stability Ball Dumbbell Curl (Leg Raised)

Dumbbell · Biceps

Stability Ball Dumbbell Preacher Curl

Dumbbell · Biceps

Stability Ball Seated Dumbbell Curl

Dumbbell · Biceps

Step-Up Balance with Dumbbell Curl

Dumbbell · Biceps

Supinated Barbell Wrist Curl on Bench

Barbell · Forearms

Three Bench Dip

Bodyweight · Triceps

Triceps Dip

Bodyweight · Triceps

Triceps Dip (Bench Leg)

Bodyweight · Triceps

Triceps Dip (Between Benches)

Bodyweight · Triceps

Triceps Press

Bodyweight · Triceps

Band Alternating Biceps Curl

Band · Biceps

Band Concentration Curl

Band · Biceps

Band Reverse Wrist Curl

Band · Forearms

Band Single-Arm Overhead Biceps Curl

Band · Biceps

Band Wrist Curl

Band · Forearms

EZ-Bar Close-Grip Bench Press

EZ-Bar · Triceps

EZ-Bar Close-Grip Curl

EZ-Bar · Biceps

EZ-Bar Close-Grip Preacher Curl

EZ-Bar · Biceps

EZ-Bar Curl

EZ-Bar · Biceps

EZ-Bar Decline Close-Grip Face Press

EZ-Bar · Triceps

EZ-Bar French Press on Stability Ball

EZ-Bar · Triceps

EZ-Bar JM Bench Press

EZ-Bar · Triceps

EZ-Bar Reverse-Grip Curl

EZ-Bar · Biceps

EZ-Bar Reverse-Grip Preacher Curl

EZ-Bar · Biceps

EZ-Bar Seated Close-Grip Concentration Curl

EZ-Bar · Biceps

EZ-Bar Seated Curls

EZ-Bar · Biceps

EZ-Bar Spider Curl

EZ-Bar · Biceps

EZ-Bar Standing French Press

EZ-Bar · Triceps

EZ-Bar Standing Wide-Grip Biceps Curl

EZ-Bar · Biceps

Kneeling Assisted Triceps Dip

Machine · Triceps

Lever Hammer Grip Preacher Curl

Machine · Biceps

Lever Overhand Triceps Dip

Machine · Triceps

Lever Preacher Curl

Machine · Biceps

Lever Reverse-Grip Preacher Curl

Machine · Biceps

Lever Seated Dip

Machine · Triceps

Machine Biceps Curl

Machine · Biceps

Medicine Ball Curl on Stability Ball

Medicine Ball · Biceps

Medicine Ball Supine Chest Throw

Medicine Ball · Triceps

Narrow-Grip Stability Ball Push-Up

Stability Ball · Triceps

Smith Close-Grip Bench Press

Smith Machine · Triceps

Smith Machine Biceps Curl

Smith Machine · Biceps

Smith Machine Decline Close-Grip Bench Press

Smith Machine · Triceps

Smith Seated Wrist Curl

Smith Machine · Forearms

Smith Standing Back Wrist Curl

Smith Machine · Forearms

Stability Ball Dip

Stability Ball · Triceps

Weighted Bench Dip

Weighted · Triceps

Weighted Parallel Bar Triceps Dip

Weighted · Triceps

Weighted Standing Curl

Weighted · Biceps

Weighted Triceps Dip

Weighted · Triceps

Across-Face Dumbbell Triceps Extension

Dumbbell · Triceps

Alternating Dumbbell Triceps Kickback

Dumbbell · Triceps

Barbell Lying Close-Grip Triceps Extension

Barbell · Triceps

Barbell Lying Extension

Barbell · Triceps

Barbell Reverse-Grip Skullcrusher

Barbell · Triceps

Barbell Seated Overhead Triceps Extension

Barbell · Triceps

Barbell Standing Overhead Triceps Extension

Barbell · Triceps

Behind-the-Head Barbell Triceps Extension

Barbell · Triceps

Bent-Over Dumbbell Triceps Extension

Dumbbell · Triceps

Bent-Over Single-Arm Dumbbell Triceps Extension

Dumbbell · Triceps

Body-Up

Bodyweight · Triceps

Bodyweight Kneeling Triceps Extension

Bodyweight · Triceps

Cable Alternating Triceps Extension

Cable · Triceps

Cable Incline Triceps Extension

Cable · Triceps

Cable Kickback

Cable · Triceps

Cable Kneeling Triceps Extension

Cable · Triceps

Cable Lying Triceps Extension

Cable · Triceps

Cable Overhead Triceps Extension

Cable · Triceps

Cable Overhead Triceps Extension (Rope)

Cable · Triceps

Cable Rear Drive

Cable · Triceps

Cable Standing Single-Arm Triceps Extension

Cable · Triceps

Cable Triceps Kickback

Cable · Triceps

Close-Grip Dumbbell Push-Up

Dumbbell · Triceps

Close-Grip Push-Up

Bodyweight · Triceps

Diamond Push-Up

Bodyweight · Triceps

Dumbbell Decline Triceps Extension

Dumbbell · Triceps

Dumbbell Incline Triceps Extension

Dumbbell · Triceps

Dumbbell Incline Two-Arm Extension

Dumbbell · Triceps

Dumbbell Kickback

Dumbbell · Triceps

Dumbbell Kickbacks on Stability Ball

Dumbbell · Triceps

Dumbbell Lying Alternating Extension

Dumbbell · Triceps

Dumbbell Lying Pronation

Dumbbell · Forearms

Dumbbell Lying Single Extension

Dumbbell · Triceps

Dumbbell Lying Supination

Dumbbell · Forearms

Dumbbell Lying Triceps Extension

Dumbbell · Triceps

Dumbbell Pronate-Grip Triceps Extension

Dumbbell · Triceps

Dumbbell Seated Bench Extension

Dumbbell · Triceps

Dumbbell Seated Bent-Over Alternating Kickback

Dumbbell · Triceps

Dumbbell Seated Bent-Over Triceps Extension

Dumbbell · Triceps

Dumbbell Seated Kickback

Dumbbell · Triceps

Dumbbell Seated Single-Arm Kickback

Dumbbell · Triceps

Dumbbell Seated Triceps Extension

Dumbbell · Triceps

Dumbbell Single-Arm Kickback

Dumbbell · Triceps

Dumbbell Standing Kickback

Dumbbell · Triceps

Dumbbell Standing Triceps Extension

Dumbbell · Triceps

Dumbbell Supine Triceps Extension

Dumbbell · Triceps

Dumbbells Seated Triceps Extension

Dumbbell · Triceps

Floor Cable Triceps Extension (Rope)

Cable · Triceps

Floor Dumbbell Pronation

Dumbbell · Forearms

Floor Dumbbell Supination

Dumbbell · Forearms

Forearm Push-Up

Bodyweight · Triceps

Handstand Push-Up

Bodyweight · Triceps

High-Pulley Cable Overhead Extension

Cable · Triceps

Incline Cable Triceps Extension (Rope)

Cable · Triceps

Incline Close-Grip Push-Up

Bodyweight · Triceps

Kneeling Close-Grip Push-Up

Bodyweight · Triceps

Lying Barbell Skull Crusher

Barbell · Triceps

Olympic Barbell Triceps Extension

Barbell · Triceps

Pronated Single-Arm Dumbbell Triceps Extension

Dumbbell · Triceps

Push-Up to Forearms

Bodyweight · Forearms

Ring Dips

Bodyweight · Triceps

Seated Behind-the-Neck Barbell Extension

Barbell · Triceps

Side Push-Up

Bodyweight · Triceps

Single-Arm Cable Concentration Extension

Cable · Triceps

Single-Arm Reverse-Grip Cable Overhead Extension

Cable · Triceps

Single-Arm Reverse-Grip Dumbbell Extension

Dumbbell · Triceps

Single-Arm Seated Dumbbell Forearm Rotation

Dumbbell · Forearms

Single-Arm Seated Dumbbell Triceps Extension

Dumbbell · Triceps

Standing Single-Arm Dumbbell Triceps Extension

Dumbbell · Triceps

Standing Towel Triceps Extension

Bodyweight · Triceps

Supinated Single-Arm Dumbbell Triceps Extension

Dumbbell · Triceps

Triceps Dips Floor

Bodyweight · Triceps

Band Close-Grip Push-Up

Band · Triceps

Band Side Triceps Extension

Band · Triceps

Behind-the-Head EZ-Bar Triceps Extension

EZ-Bar · Triceps

Bottoms-Up Kettlebell Hang Clean

Kettlebell · Biceps

EZ-Bar Decline Triceps Extension

EZ-Bar · Triceps

EZ-Bar Incline Triceps Extension

EZ-Bar · Triceps

EZ-Bar Seated Triceps Extension

EZ-Bar · Triceps

Hand Gripper

Hand Gripper · Forearms

Incline Smith Machine Triceps Extension

Smith Machine · Triceps

Kettlebell Alternating Hang Clean

Kettlebell · Forearms

Kettlebell Double Alternating Hang Clean

Kettlebell · Biceps

Lever Gripper Hands

Machine · Forearms

Lever Triceps Extension

Machine · Triceps

Medicine Ball Close-Grip Push-Up

Medicine Ball · Triceps

Ski Ergometer

SkiErg · Triceps

Weighted Standing Hand Squeeze

Weighted · Forearms

Weighted Three Bench Dips

Weighted · Triceps

Weighted Wrist Roller

Weighted · Forearms