Arms Exercises
Build arm strength with bicep and tricep exercises.
Showing 151–180 of 387 exercises
Keg Load
To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
Kettlebell Arnold Press
Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward.
Kettlebell Seated Press
Sit on the floor and spread your legs out comfortably.
Kettlebell Seesaw Press
Clean two kettlebells two your shoulders.
Kettlebell Thruster
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
Kettlebell Turkish Get-Up (Lunge style)
Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
Kettlebell Turkish Get-Up (Squat style)
Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
Kettlebell Windmill
Place a kettlebell in front of your lead foot and clean and press it 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. Press it overhead by extending the elbow.
Kipping Muscle Up
Grip the rings using a false grip, with the base of your palms on top of the rings.
Kneeling Cable Triceps Extension
Place a bench sideways in front of a high pulley machine.
Kneeling Forearm Stretch
Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees.
Kneeling High Pulley Row
Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
Kneeling Single-Arm High Pulley Row
Attach a single handle to a high pulley and make your weight selection.
Landmine Linear Jammer
Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.
Leg-Over Floor Press
Lie on the floor with one kettlebell in place on your chest, holding it by the handle. Extend leg on working side over leg on non-working side.Your free arm can be extended out to your side for support.
Leverage Chest Press
Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.
Leverage Decline Chest Press
Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
Leverage Incline Chest Press
Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
Leverage Iso Row
Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.
Leverage Shoulder Press
Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position.
Leverage Shrug
Load the pins to an appropriate weight. Position yourself directly between the handles.
Log Lift
Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean.
London Bridges
Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.
Low Cable Triceps Extension
Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
Low Pulley Row To Neck
Sit on a low pulley row machine with a rope attachment.
Lying Cable Curl
Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
Lying Cambered Barbell Row
Place a cambered bar underneath an exercise bench.
Lying Close-Grip Barbell Triceps Extension Behind The Head
While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
Lying Close-Grip Barbell Triceps Press To Chin
While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
Lying Close-Grip Bar Curl On High Pulley
Place a flat bench in front of a high pulley or lat pulldown machine.
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