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Exercises

Machine arm exercises

Machine arm exercises, from the easiest version to the hardest. Machines guide the path of the weight, so you can focus on effort rather than balance.

9 moves9 with 3D demosBeginner 9

Machine arm exercises 9

Biceps curl machine demonstrated on the 3D figure3D demoBiceps curl machineBeginner · Strength machineChest press machine demonstrated on the 3D figure3D demoChest press machineBeginner · Strength machineDip machine demonstrated on the 3D figure3D demoDip machineBeginner · Strength machineMachine preacher curl demonstrated on the 3D figure3D demoMachine preacher curlBeginner · Strength machineSmith machine close-grip press demonstrated on the 3D figure3D demoSmith machine close-grip pressBeginner · Strength machine + A bench or boxSmith machine decline press demonstrated on the 3D figure3D demoSmith machine decline pressBeginner · Strength machine + A bench or boxSmith machine incline press demonstrated on the 3D figure3D demoSmith machine incline pressBeginner · Strength machine + A bench or boxTriceps extension machine demonstrated on the 3D figure3D demoTriceps extension machineBeginner · Strength machineWide-grip decline Smith press demonstrated on the 3D figure3D demoWide-grip decline Smith pressBeginner · Strength machine + A bench or box

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Questions people ask

What are good machine arm exercises for beginners?

Start with moves graded easy, such as Biceps curl machine, Chest press machine, Dip machine. There are 9 of them on this page. Each guide links to a harder option for when it starts to feel easy.

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.