Arms Exercises
Build arm strength with bicep and tricep exercises.
Showing 271–300 of 387 exercises
Seated Barbell Military Press
Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.
Seated Barbell Shoulder Press
The Seated Barbell Shoulder Press is a fundamental upper-body strength exercise performed seated with back support. It primarily develops the shoulders and triceps while requiring core and upper-back stability. The seated setup with back support reduces the lower-body and trunk-stabilisation demand compared to the standing Overhead Press, isolating the shoulder press more cleanly. Distinct from the strict standing Overhead Press (no back support, vertical strict press), Seated Barbell Military Press (behind-neck seated variant with wider grip), and Standing Military Press (standing wide-grip variant).
Seated Bent-Over One-Arm Dumbbell Triceps Extension
Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).
Seated Biceps
Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This will be the starting position.
Seated Cable Rows
For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
Seated Cable Shoulder Press
Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.
Seated Close-Grip Concentration Barbell Curl
Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.
Seated Dumbbell Curl
Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
Seated Dumbbell Inner Biceps Curl
Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
Seated Dumbbell Palms-Down Wrist Curl
Start out by placing two dumbbells on the floor in front of a flat bench.
Seated Dumbbell Palms-Up Wrist Curl
Start out by placing two dumbbells on the floor in front of a flat bench.
Seated Dumbbell Press
Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
Seated One-arm Cable Pulley Rows
To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
Seated One-Arm Dumbbell Palms-Down Wrist Curl
Sit on a flat bench with a dumbbell in your right hand.
Seated One-Arm Dumbbell Palms-Up Wrist Curl
Sit on a flat bench with a dumbbell in your right hand.
Seated Palms-Down Barbell Wrist Curl
Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
Seated Palm-Up Barbell Wrist Curl
Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
Seated Triceps Press
Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
See-Saw Press (Alternating Side Press)
Grab a dumbbell with each hand and stand up erect.
Shotgun Row
Attach a single handle to a low cable.
Shoulder Press - With Bands
To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side.
Side To Side Chins
Grab the pull-up bar with the palms facing forward using a wide grip.
Side Wrist Pull
This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm.
Single-Arm Linear Jammer
Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
Single-Arm Push-Up
Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
Single Dumbbell Raise
With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position.
Sledgehammer Swings
You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.
Sled Overhead Triceps Extension
Attach dual handles to a sled using a chain or rope. Load the sled to an appropriate load.
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