Arms Exercises
Build arm strength with bicep and tricep exercises.
Showing 241–270 of 387 exercises
Push-Up
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
Pushups (Close and Wide Hand Positions)
Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
Push-Ups - Close Triceps Position
Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
Push-Ups With Feet Elevated
Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
Push-Ups With Feet On An Exercise Ball
Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
Push Up to Side Plank
Get into pushup position on the toes with your hands just outside of shoulder width.
Push-Up Wide
With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
Rack Delivery
This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
Rack Pulls
Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
Rack Pull with Bands
Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Attach bands to the base of the rack, or secure them with dumbbells. Attach the other end to the bar. You may need to choke the bands to provide tension.
Return Push from Stance
You will need a partner for this drill.
Reverse Band Bench Press
Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
Reverse Band Box Squat
Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.
Reverse Band Sumo Deadlift
Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.
Reverse Barbell Curl
Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
Reverse Barbell Preacher Curls
Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
Reverse Cable Curl
Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position.
Reverse Grip Bent-Over Rows
Stand erect while holding a barbell with a supinated grip (palms facing up).
Reverse Grip Triceps Pushdown
Start by setting a bar attachment (straight or e-z) on a high pulley machine.
Reverse Plate Curls
Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side. Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.
Reverse Triceps Bench Press
Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
Rickshaw Carry
Position the frame at the starting point, and load with the appropriate weight. Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame. Ensure your chest and head are up and your back is straight.
Rickshaw Deadlift
Load the frame with the desired weight. Center yourself between the handles. You feet should be about hip width apart. Bend at the hips to grip the handles, allowing your shoulder blades to protract.
Ring Dips
Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.
Rocky Pull-Ups/Pulldowns
Grab the pull-up bar with the palms facing forward using a wide grip.
Romanian Deadlift from Deficit
Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
Rope Climb
Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
Round The World Shoulder Stretch
Stand up straight with your legs together, holding a bodybar or broomstick.
Rowing, Stationary
To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
Sandbag Load
To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
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