Arm exercises

Arms exercises with their form and variations. Start with those with the most variations: they are the staples and the easiest to fit to your equipment.

38 exercises

Push-upsPectoralis major · Triceps brachii · 14 variations

Biceps curlBiceps brachii · Brachioradialis · 12 variations

LungesQuadriceps · Gluteus maximus · 6 variations

Cable triceps extensionTriceps brachii · 5 variations

Joint circlesDeltoid · Forearm extensors · 4 variations

Pike push-upDeltoid · Triceps brachii · 3 variations

DipsTriceps brachii · Pectoralis major · 3 variations

CarriesQuadratus lumborum · Obliques · 2 variations

Banded biceps curlBiceps brachii · 2 variations

Hammer curlBrachialis · Brachioradialis · 2 variations

Dumbbell spider curlBiceps brachii · 2 variations

Dumbbell triceps extensionTriceps brachii · 2 variations

Overhead triceps extensionTriceps brachii · 2 variations

Lying triceps extensionTriceps brachii · 2 variations

Triceps kickbackTriceps brachii · 2 variations

Dumbbell deadlift to curlBiceps brachii · Hamstrings · 2 variations

Close-grip dumbbell bench pressPectoralis major · Triceps brachii · 2 variations

Dumbbell hammer pressPectoralis major · Biceps brachii · 2 variations

Banded rowLatissimus dorsi · Triceps brachii · 2 variations

Kneeling curl to pressBiceps brachii · Deltoid

Single-arm high-cable biceps curlBiceps brachii

Standing cable concentration curlBiceps brachii

Wrist curlForearm flexors

Cable curlBiceps brachii

Chin-upBiceps brachii · Latissimus dorsi

Banded triceps extensionTriceps brachii

Standing barbell triceps extensionTriceps brachii

Seated machine triceps extensionTriceps brachii

Plank dumbbell triceps extensionTriceps brachii

Overhead dumbbell triceps extensionTriceps brachii

Single-arm underhand cable triceps extensionTriceps brachii

One-arm push-upPectoralis major · Triceps brachii

Crab walkGluteus maximus · Triceps brachii

Standing kettlebell around the worldDeltoid · Forearm flexors

Barbell deadlift to curlBiceps brachii · Gluteus maximus

Close-grip pressTriceps brachii

Barbell isometric holdForearm flexors

Tate pressTriceps brachii