Arms

Arm exercises

Movements: 35
Variations: 55
Home: 17
Per side: 6

Barbell

Dumbbell

Machine

Cable

Concentration Curl

Cable Concentration Curl

Per side · Gym

Cable

Tricep Kickback

Cable Tricep Kickback

Per side · Gym

Cable

Bodyweight

Other

Band

How to choose arm exercises

Arm exercises usually focus on elbow flexion for the biceps and related muscles, or elbow extension for the triceps. Curls and extensions are useful direct work, while rows and presses already involve the arms. Choose accessories that fit the compound training you are doing rather than counting them in isolation.

A palms-up curl, hammer curl and supported curl differ in grip and body position. Triceps pushdowns and overhead extensions use different shoulder positions, while close-grip pressing adds chest and shoulder work. Select a small number of movements you can perform consistently. The exercise with the most complicated setup is not automatically the one your arms need.

Plan a session

A simple arm addition is one curl and one triceps movement after your larger upper-body exercises. If your elbows feel increasingly irritated or performance keeps dropping, review the total pressing and pulling volume before adding more direct sets. Keep the upper-arm position repeatable and avoid using a torso swing to turn a curl into a different movement. Small weight increments are often more useful than large jumps.

At home

Dumbbells offer several curl and extension choices; bands can work when anchored securely. Check overhead space and grip security for extensions. One-arm exercises allow separate left-right records, but the stronger side does not need unplanned extra reps. Use the same load convention and range on each side so the comparison tells you something useful.

Every set feeds your arms level.

Full library

Barbell

Bicep Curl

EZ-Bar Curl

Drag Curl

Preacher Curl

Skull Crusher

Incline Skull Crusher

Decline Skull Crusher

Tricep Extension

JM Press

Wrist Curl

Reverse Wrist Curl

Behind-the-Back Wrist Curl

Dumbbell

Bicep Curl

Alternating Curl

Incline Curl

Concentration Curl

Spider Curl

Waiter Curl

Cross-Body Curl

Zottman Curl

Preacher Curl

Skull Crusher

Tricep Extension

Tate Press

Rolling Tricep Extension

Tricep Kickback

Wrist Curl

Machine

Bicep Curl

Preacher Curl

Skull Crusher

Tricep Extension

Cable

Bicep Curl

Incline Curl

Concentration Curl

High Curl

Bayesian Curl

Lying Bicep Curl

Rope Curl

Preacher Curl

Tricep Pushdown

Rope Pushdown

V-Bar Pushdown

Skull Crusher

Tricep Extension

Cross-Body Extension

Tricep Kickback

Wrist Curl

Bodyweight

Bench Dip

Dead Hang

Other

Bicep Curl

Bicep Curl

Tricep Pushdown

Wrist Roller

Plate Pinch

Farmer's Hold

How to choose arm exercises

Plan a session

At home