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Exercises

Arm exercises

Arm training covers the biceps, the triceps and the forearms. Curls and extensions work them directly; presses, rows and carries work them alongside bigger muscles.

202 moves186 with 3D demosBeginner 77Intermediate 102Advanced 23

Beginner arm exercises 77

Ball squeeze demonstrated on the 3D figure3D demoBall squeezeBeginner · Other / check instructionsBand finger extension demonstrated on the 3D figure3D demoBand finger extensionBeginner · A bandBand skull crusher demonstrated on the 3D figure3D demoBand skull crusherBeginner · A band + A bench or box + An anchor pointBarbell wrist curl over a bench demonstrated on the 3D figure3D demoBarbell wrist curl over a benchBeginner · A barbell + A bench or boxBench dip demonstrated on the 3D figure3D demoBench dipBeginner · A bench or boxBiceps curl machine demonstrated on the 3D figure3D demoBiceps curl machineBeginner · Strength machineCable preacher curl demonstrated on the 3D figure3D demoCable preacher curlBeginner · A cable machine + A bench or boxCable rope hammer curl demonstrated on the 3D figure3D demoCable rope hammer curlBeginner · A cable machineCable wrist curl demonstrated on the 3D figure3D demoCable wrist curlBeginner · A cable machine + A bench or boxChest press machine demonstrated on the 3D figure3D demoChest press machineBeginner · Strength machineClose-grip incline push-up demonstrated on the 3D figure3D demoClose-grip incline push-upBeginner · Other / check instructionsDip machine demonstrated on the 3D figure3D demoDip machineBeginner · Strength machine

Intermediate arm exercises 102

Alternating cable shoulder press demonstrated on the 3D figure3D demoAlternating cable shoulder pressIntermediate · A cable machineAlternating dumbbell curl demonstrated on the 3D figure3D demoAlternating dumbbell curlIntermediate · A dumbbellAlternating hammer curl demonstrated on the 3D figure3D demoAlternating hammer curlIntermediate · A dumbbellAlternating incline dumbbell curl demonstrated on the 3D figure3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or boxAlternating kettlebell press demonstrated on the 3D figure3D demoAlternating kettlebell pressIntermediate · A kettlebellBand overhead triceps extension demonstrated on the 3D figure3D demoBand overhead triceps extensionIntermediate · A bandBar hang demonstrated on the 3D figure3D demoBar hangIntermediate · Pull-up bar + A stepBarbell bench press demonstrated on the 3D figure3D demoBarbell bench pressIntermediate · A barbell + A bench or boxBarbell curl demonstrated on the 3D figure3D demoBarbell curlIntermediate · A barbellBarbell floor press demonstrated on the 3D figure3D demoBarbell floor pressIntermediate · A barbellCable incline overhead extension demonstrated on the 3D figure3D demoCable incline overhead extensionIntermediate · A cable machine + A bench or boxCable lying triceps extension demonstrated on the 3D figure3D demoCable lying triceps extensionIntermediate · A cable machine + A bench or box

Advanced arm exercises 23

Archer push-up demonstrated on the 3D figure3D demoArcher push-upAdvanced · No equipmentBench press with bands demonstrated on the 3D figure3D demoBench press with bandsAdvanced · A barbell + A band + A bench or boxBench press with chains demonstrated on the 3D figure3D demoBench press with chainsAdvanced · A barbell + A bench or box + Other / check instructionsChin-up demonstrated on the 3D figure3D demoChin-upAdvanced · Pull-up barClap push-up demonstrated on the 3D figure3D demoClap push-upAdvanced · No equipmentDouble kettlebell jerk demonstrated on the 3D figure3D demoDouble kettlebell jerkAdvanced · A kettlebellFeet-elevated push-up demonstrated on the 3D figure3D demoFeet-elevated push-upAdvanced · A bench or boxMixed-grip chin-up demonstrated on the 3D figure3D demoMixed-grip chin-upAdvanced · Pull-up barOne-arm kettlebell jerk demonstrated on the 3D figure3D demoOne-arm kettlebell jerkAdvanced · A kettlebellParallel bar dip demonstrated on the 3D figure3D demoParallel bar dipAdvanced · Pull-up barPlyometric push-up demonstrated on the 3D figure3D demoPlyometric push-upAdvanced · No equipmentPower jerk (push jerk) demonstrated on the 3D figure3D demoPower jerk (push jerk)Advanced · A barbell

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Questions people ask

What are good arm exercises for beginners?

Start with moves graded easy, such as Ball squeeze, Band finger extension, Band skull crusher. There are 77 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do arm exercises at home without equipment?

Yes. 14 of the 202 moves here need nothing but your body, a floor, a wall or a step, for example Knee push-up, Wall push-up, Body Tricep Press.

What are the hardest arm exercises?

Moves graded advanced or expert include Muscle-up, One-arm dead hang, One-arm push-up. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.