Arms Exercises
Build arm strength with bicep and tricep exercises.
Showing 211–240 of 387 exercises
One-Arm Open Palm Kettlebell Clean
Place one kettlebell between your feet.
One Arm Pronated Dumbbell Triceps Extension
Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.
One Arm Supinated Dumbbell Triceps Extension
Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your face as a supinated grip is required to perform this exercise.
One Half Locust
Lie facedown on the floor.
One Handed Hang
Grab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10-20 seconds and switch sides.
Otis-Up
Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.
Overhead Cable Curl
To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.
Overhead Lat
Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your tricep and wrist. This will be your starting position.
Overhead Squat
Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other.
Overhead Stretch
Standing straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders down as you extend your arms up.
Overhead Triceps
Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This will be your starting position.
Pallof Press With Rotation
Connect a standard handle to a tower, and position the cable to shoulder height.
Palms-Down Dumbbell Wrist Curl Over A Bench
Start out by placing two dumbbells on one side of a flat bench.
Palms-Down Wrist Curl Over A Bench
Start out by placing a barbell on one side of a flat bench.
Palms-Up Barbell Wrist Curl Over A Bench
Start out by placing a barbell on one side of a flat bench.
Palms-Up Dumbbell Wrist Curl Over A Bench
Start out by placing two dumbbells on one side of a flat bench.
Pin Presses
Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
Plate Pinch
Grab two wide-rimmed plates and put them together with the smooth sides facing outward
Plyo Kettlebell Pushups
Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.
Plyo Push-up
Move into a prone position on the floor, supporting your weight on your hands and toes.
Power Clean
Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.
Power Jerk
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
Power Snatch
Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
Power Snatch from Blocks
Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
Preacher Curl
To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
Preacher Hammer Dumbbell Curl
Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
Press Sit-Up
To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.
Pull-Up
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
Push Press
Push Press targeting Shoulders.
Push Press - Behind the Neck
Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
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