Arm exercises
60 exercises, each with its animated demo, the steps, the mistake to avoid and its substitutes.
Biceps
- Band Biceps Curl (Standing on Band) ›Elbows tight to your body, curl the handles toward your shoulders, squeeze 1 s at the top.
- Band Hammer Curl ›Palms facing each other, curl the handles without rotating your wrists, elbows fixed.
- Behind-the-Body Low Cable Curl ›Step forward from the pulley, elbow behind your torso, curl.
- Concentration Curl ›Elbow on your thigh, squeeze at the top.
- Hammer Curl ›Neutral grip, curl up, targets the brachialis and forearms.
- High Cable Curl ›High pulleys, contract in a double biceps pose.
- Incline Dumbbell Curl ›Seated on an incline, arms hanging (long head stretch), curl.
- Incline Hammer Curl ›Seated incline, neutral grip, stretch at the bottom.
- Kettlebell Biceps Curl ›Elbows fixed at your sides, curl the kettlebell by bending your forearm, squeeze your biceps at the top, then lower under control.
- Low Cable Barbell Curl ›Constant cable tension, curl.
- Machine Biceps Curl ›Arms braced, squeeze at the end of the curl, hold 1 s.
- Preacher Curl ›Arm braced on the pad, lower fully (stretch) then curl up.
- Spider Curl ›Chest on an incline bench, arms vertical, pure contraction.
- Standing Dumbbell Biceps Curl ›Elbows fixed at your sides, curl the dumbbells while supinating your wrists.
- Standing Dumbbell Hammer Curl ›Neutral grip (thumbs up), curl keeping your wrists straight to target the brachialis.
- Standing EZ-Bar Curl ›Elbows fixed at your sides, curl the bar up.
- Straight Barbell Curl ›Shoulder-width grip, curl up with control.
- Supinated Chin-Up ›Underhand grip, pull by driving your elbows down.
- TRX Biceps Curl ›Palms facing you, elbows fixed and high, pull the handles toward your forehead by bending your arms.
- Water Bottle Curl ›Elbows fixed at your sides, curl the weight up by contracting your biceps.
- Zottman Curl ›Curl up with a supinated grip, lower with a pronated grip.
Triceps
- Band Overhead Triceps Extension ›Band anchored low, hands behind your head, extend your arms up with your elbows tight.
- Bench Triceps Dips ›Hands on the edge of a chair, lower your hips, press through your triceps.
- Bent-Over Dumbbell Triceps Kickback ›Torso bent, elbow high and fixed, extend your arm back and squeeze the triceps at the end.
- Cable Triceps Kickback ›Hinge forward, extend your arm backward, squeeze.
- Close-Grip Bench Press ›Shoulder-width grip, elbows tucked, press.
- Close-Grip Push-Up on Handles ›Handles close together under your chest, elbows tight to your body, press until your arms are fully extended.
- Diamond Push-Up ›Hands in a diamond under your chest, elbows close to your body.
- Diamond Push-Up on Handles ›Handles together at the center under your sternum, lower with your elbows tucked, fully extend your arms.
- High-Anchored Band Triceps Pushdown ›Elbows tight to your ribs, push your forearms down to full extension.
- JM Press ›Hybrid of bench press and skull crusher, lower toward your neck, extend.
- Kettlebell Overhead Triceps Extension ›Hold the kettlebell with both hands behind your head, lower it deep to stretch your triceps, then extend your arms toward the ceiling.
- Machine Triceps Extension ›Elbows braced, extend your arms, squeeze at the bottom.
- Overhead Rope Triceps Extension ›Back to the pulley, arms overhead, stretch behind your head.
- Raised Handle Dips ›Handles raised and secured, torso upright, lower your body between your hands then press back up to straight arms.
- Reverse-Grip Triceps Pushdown ›Supinated grip, pushdown, targets the medial head.
- Rope Triceps Pushdown ›Spread the rope apart at the bottom, contract.
- Seated EZ-Bar Overhead Extension ›Seated, EZ-bar behind your head, stretch then extend.
- Single-Arm Overhead Cable Extension ›One arm behind your head, maximum stretch.
- Skull Crusher ›Lying down, lower the bar toward your forehead/behind your head, extend.
- Standing Dumbbell Overhead Triceps Extension ›Hold a dumbbell with both hands behind your head, lower deep to stretch the triceps then extend.
- Straight-Bar Triceps Pushdown ›Elbows pinned, extend your arms down, squeeze.
- TRX Triceps Extension ›Facing the ground, elbows high and fixed, lower your forehead toward your hands then straighten your arms.
- Two-Hand Overhead Dumbbell Extension ›Dumbbell behind your head, lower (stretch) then extend.
- Weighted Upright Dips ›Vertical torso, lower, press back up to lockout.
Forearms
- Barbell Wrist Curl ›Forearms on your thighs, curl your wrists.
- Barbell Wrist Extension ›Palms down, raise your wrists.
- Behind-the-Back Barbell Wrist Curl ›Bar behind your back, curl your wrists.
- Cable Reverse Curl ›Pronated grip on the low pulley, elbows fixed at your sides, curl without swinging.
- Cable Rope Hammer Curl ›Rope on the low cable, neutral grip with thumbs up, curl with your elbows glued to your body.
- Dead Hang ›Hang from the bar, shoulders engaged, hold as long as you can.
- Dumbbell Wrist Curl ›Let the dumbbell roll down into your fingers (stretch).
- Dumbbell Wrist Extension ›Forearm on your thigh, palm down, let your wrist drop all the way then lift back up.
- Hand Gripper ›Crush the gripper fully, hold.
- Low Cable Wrist Curl ›Seated, forearms on your thighs, palms up, curl your wrists toward you.
- Plate Pinch Hold ›Pinch a plate between your thumb and fingers, arm at your side, and hold.
- Reverse EZ-Bar Curl ›Overhand grip on the EZ bar, elbows fixed, curl up without swinging your torso.
- Single-Arm Hang ›Hanging from one hand, shoulder active, the other hand ready to grab the bar.
- Towel Hang ›Two towels over the bar, one in each hand, and hold as long as you can.
- Towel Pull-Up Hold ›Pull up on two towels and hold at the top, elbows bent.
Other muscle groups
- Chest29 exercises
- Back31 exercises
- Shoulders and traps66 exercises
- Abs31 exercises
- Quads38 exercises
- Glutes and hamstrings54 exercises
- Calves23 exercises
- Neck, adductors and core8 exercises
Exercise demos on video, on the Live For Fit channel.
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Create my free gym logGeneral training advice, not medical advice. If you feel pain, stop and see a health professional.