Arms Exercises
Build arm strength with bicep and tricep exercises.
Showing 61–90 of 387 exercises
Close-Grip Dumbbell Press
Place a dumbbell standing up on a flat bench.
Close-Grip EZ Bar Curl
Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
Close-Grip EZ-Bar Curl with Band
Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
Close-Grip EZ-Bar Press
Lie on a flat bench with an EZ bar loaded to an appropriate weight.
Close-Grip Front Lat Pulldown
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
Close-Grip Push-Up off of a Dumbbell
The Close-Grip Push-Up off a Dumbbell is a compound upper-body exercise that increases triceps and chest activation by limiting the range of motion and adding an element of instability. It effectively builds pushing strength and core stability.
Close-Grip Standing Barbell Curl
Hold a barbell with both hands, palms up and a few inches apart.
Conan's Wheel
With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms.
Concentration Curls
The Concentration Curl is an isolation exercise for the biceps, performed seated with the working arm braced against the inner thigh. This position minimizes momentum and body english, allowing for a strict, focused contraction on the biceps muscle.
Cross Body Hammer Curl
Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
Deadlift with Bands
To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack.
Deadlift with Chains
You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift.
Decline Barbell Bench Press
Secure your legs at the end of the decline bench and slowly lay down on the bench.
Decline Close-Grip Bench To Skull Crusher
Secure your legs at the end of the decline bench and slowly lay down on the bench.
Decline Dumbbell Bench Press
Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Decline Dumbbell Triceps Extension
Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Decline EZ Bar Triceps Extension
Secure your legs at the end of the decline bench and slowly lay down on the bench.
Decline Push-Up
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
Decline Smith Press
Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
Deficit Deadlift
Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
Dip Machine
Sit securely in a dip machine, select the weight and firmly grasp the handles.
Dips - Chest Version
For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
Dips (Parallel Bars)
A full-bodyweight upper-body push movement performed on parallel bars. The athlete supports the entire bodyweight on straight arms gripping the bars, lowers the body by bending the elbows until the upper arms are roughly parallel to the floor, then presses back up to lockout. The classic calisthenics tricep / chest dip — high-load relative to the athlete's bodyweight. Distinct from Bench Dips (chair-supported, feet on floor, much lower load), from Dips - Chest Version (forward-lean variant emphasising chest), and from Dips - Triceps Version (more upright variant with bench OR parallel bars apparatus).
Dips - Triceps Version
To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
Double Kettlebell Alternating Hang Clean
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Double Kettlebell Jerk
Hold a kettlebell by the handle in each hand.
Double Kettlebell Push Press
Clean two kettlebells to your shoulders.
Double Kettlebell Windmill
Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
Drag Curl
Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
Drop Push
Position low boxes or other platforms 2-3 feet apart.
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