Arm Exercises
149 exercises work the arms. By equipment: dumbbell (49), barbell (33), cable (23). 99 are rated beginner in the source data. None has a full guide yet, so they are listed A–Z.
Dumbbell · Beginner
Alternate Hammer Curl
Biceps
Dumbbell · Beginner
Alternate Incline Dumbbell Curl
Biceps
Bands · Beginner
Band Skull Crusher
Triceps
Barbell · Beginner
Barbell Curl
Biceps
Barbell · Beginner
Barbell Curls Lying Against An Incline
Biceps
Bodyweight · Beginner
Bench Dips
Triceps
Barbell · Intermediate
Bench Press - Powerlifting
Triceps
Barbell · Advanced
Bench Press with Chains
Triceps
Barbell · Intermediate
Board Press
Triceps
Bodyweight · Beginner
Body Tricep Press
Triceps
Bodyweight · Intermediate
Body-Up
Triceps
Kettlebell · Intermediate
Bottoms-Up Clean From The Hang Position
Forearms
Foam Roller · Intermediate
Brachialis-SMR
Biceps
Cable · Beginner
Cable Hammer Curls - Rope Attachment
Biceps
Cable · Beginner
Cable Incline Triceps Extension
Triceps
Cable · Beginner
Cable Lying Triceps Extension
Triceps
Cable · Beginner
Cable One Arm Tricep Extension
Triceps
Cable · Beginner
Cable Preacher Curl
Biceps
Cable · Beginner
Cable Rope Overhead Triceps Extension
Triceps
Cable · Beginner
Cable Wrist Curl
Forearms
Other · Intermediate
Chain Handle Extension
Triceps
Barbell · Beginner
Close-Grip Barbell Bench Press
Triceps
Dumbbell · Beginner
Close-Grip Dumbbell Press
Triceps
Barbell · Beginner
Close-Grip EZ Bar Curl
Biceps
The other 125
- Close-Grip EZ-Bar Curl with Band
- Close-Grip EZ-Bar Press
- Close-Grip Push-Up off of a Dumbbell
- Close-Grip Standing Barbell Curl
- Concentration Curls
- Cross Body Hammer Curl
- Decline Close-Grip Bench To Skull Crusher
- Decline Dumbbell Triceps Extension
- Decline EZ Bar Triceps Extension
- Dip Machine
- Dips - Triceps Version
- Drag Curl
- Dumbbell Alternate Bicep Curl
- Dumbbell Bicep Curl
- Dumbbell Floor Press
- Dumbbell Lying Pronation
- Dumbbell Lying Supination
- Dumbbell One-Arm Triceps Extension
- Dumbbell Prone Incline Curl
- Dumbbell Tricep Extension -Pronated Grip
- EZ-Bar Curl
- EZ-Bar Skullcrusher
- Farmer's Walk
- Finger Curls
- Flexor Incline Dumbbell Curls
- Floor Press
- Floor Press with Chains
- Hammer Curls
- High Cable Curls
- Incline Barbell Triceps Extension
- Incline Dumbbell Curl
- Incline Hammer Curls
- Incline Inner Biceps Curl
- Incline Push-Up Close-Grip
- JM Press
- Kneeling Cable Triceps Extension
- Kneeling Forearm Stretch
- Low Cable Triceps Extension
- Lying Cable Curl
- Lying Close-Grip Bar Curl On High Pulley
- Lying Close-Grip Barbell Triceps Extension Behind The Head
- Lying Close-Grip Barbell Triceps Press To Chin
- Lying Dumbbell Tricep Extension
- Lying High Bench Barbell Curl
- Lying Supine Dumbbell Curl
- Lying Triceps Press
- Machine Bicep Curl
- Machine Preacher Curls
- Machine Triceps Extension
- One Arm Dumbbell Preacher Curl
- One Arm Floor Press
- One Arm Pronated Dumbbell Triceps Extension
- One Arm Supinated Dumbbell Triceps Extension
- Overhead Cable Curl
- Overhead Triceps
- Palms-Down Dumbbell Wrist Curl Over A Bench
- Palms-Down Wrist Curl Over A Bench
- Palms-Up Barbell Wrist Curl Over A Bench
- Palms-Up Dumbbell Wrist Curl Over A Bench
- Parallel Bar Dip
- Pin Presses
- Plate Pinch
- Preacher Curl
- Preacher Hammer Dumbbell Curl
- Push-Ups - Close Triceps Position
- Reverse Band Bench Press
- Reverse Barbell Curl
- Reverse Barbell Preacher Curls
- Reverse Cable Curl
- Reverse Grip Triceps Pushdown
- Reverse Plate Curls
- Reverse Triceps Bench Press
- Rickshaw Carry
- Ring Dips
- Seated Bent-Over One-Arm Dumbbell Triceps Extension
- Seated Bent-Over Two-Arm Dumbbell Triceps Extension
- Seated Biceps
- Seated Close-Grip Concentration Barbell Curl
- Seated Dumbbell Curl
- Seated Dumbbell Inner Biceps Curl
- Seated Dumbbell Palms-Down Wrist Curl
- Seated Dumbbell Palms-Up Wrist Curl
- Seated One-Arm Dumbbell Palms-Down Wrist Curl
- Seated One-Arm Dumbbell Palms-Up Wrist Curl
- Seated Palm-Up Barbell Wrist Curl
- Seated Palms-Down Barbell Wrist Curl
- Seated Triceps Press
- Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
- Sled Overhead Triceps Extension
- Smith Machine Close-Grip Bench Press
- Speed Band Overhead Triceps
- Spider Curl
- Standing Bent-Over One-Arm Dumbbell Triceps Extension
- Standing Bent-Over Two-Arm Dumbbell Triceps Extension
- Standing Biceps Cable Curl
- Standing Biceps Stretch
- Standing Concentration Curl
- Standing Dumbbell Reverse Curl
- Standing Dumbbell Triceps Extension
- Standing Inner-Biceps Curl
- Standing Low-Pulley One-Arm Triceps Extension
- Standing Olympic Plate Hand Squeeze
- Standing One-Arm Cable Curl
- Standing One-Arm Dumbbell Curl Over Incline Bench
- Standing One-Arm Dumbbell Triceps Extension
- Standing Overhead Barbell Triceps Extension
- Standing Palms-Up Barbell Behind The Back Wrist Curl
- Standing Towel Triceps Extension
- Supine Chest Throw
- Tate Press
- Tricep Dumbbell Kickback
- Tricep Side Stretch
- Triceps Overhead Extension with Rope
- Triceps Pushdown
- Triceps Pushdown - Rope Attachment
- Triceps Pushdown - V-Bar Attachment
- Triceps Stretch
- Two-Arm Dumbbell Preacher Curl
- Weighted Bench Dip
- Wide-Grip Standing Barbell Curl
- Wrist Circles
- Wrist Roller
- Wrist Rotations with Straight Bar
- Zottman Curl
- Zottman Preacher Curl
Other categories
Muscle
- Abductor Exercises8
- Adductor Exercises13
- Bicep Exercises54
- Calf Exercises28
- Chest Exercises86
- Core Exercises93
- Forearm Exercises25
- Glute Exercises30
- Hamstring Exercises81
- Lat Exercises41
- Lower Back Exercises28
- Neck Exercises8
- Quad Exercises153
- Shoulder Exercises129
- Trap Exercises15
- Tricep Exercises72
- Upper Back Exercises35