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Arms exercises

188 exercises for arms, each with a demo video, clear steps and coaching tips.

Alternating Dumbbell Bicep Curl

Beginner · 3 sets × 10-12 each arm

Alternating Water Bottle Curl Over Incline Bench

Beginner · 4 sets × 10-12 each side

Back on Wall Water Bottle Strict Curl

Intermediate · 5 sets × 12-15 reps

Band Bicep Curl

Beginner · 3 sets × 12-15 reps

Band Tricep Overhead Extension

Beginner · 3 sets × 12-15 reps

Band Tricep Pushdown

Beginner · 3 sets × 12-15 reps

Barre Stretch

Beginner · 4 sets × 8 reps

Behind the Head Tricep Towel Stretch

Beginner · 3 sets × 20-40 seconds

Bent Over Bicep Curl with Weight Plate

Intermediate · 3 sets × 12-15 reps

Bent Over Outer Bicep Curl

Intermediate · 3 sets × 12-15 reps

Bent Over Outter Bicep Curl

Intermediate · 3 sets × 10-12 reps

Bent Over Overhand Bicep Curl

Intermediate · 3 sets × 10-12 reps

Bent Over Resistance Band Tricep Extension

Intermediate · 4 sets × 15-20 reps

Bent Over Single Dumbbell Tricep Toner

Intermediate · 3 sets × 12-15 reps

Bicep Curl with High Pulley Short Bar

Intermediate · 3 sets × 10-12 reps

Bicep Wall Stretch

Beginner · 3 sets × 20-40 seconds

Bodyweight Hammer Curl

Beginner · 3 sets × 12-20 reps

Bodyweight Tricep Pushdown Off Wall

Beginner · 3 sets × 10-15 reps

Brachialis Bicep Curl

Intermediate · 3 sets × 10-12 reps

Cable Curl Single Arm D Handle

Beginner · 4 sets × 12 reps

Cable Curl Single Arm D Handle Facing Out

Beginner · 3 sets × 12 reps

Cable Overhead Tricep Pushdown

Beginner · 4 sets × 12 reps

Cable Tricep Pushdown

Beginner · 3 sets × 10-15 reps

Cable Tricep Pushdown with Short Bar

Beginner · 4 sets × 12 reps

Close Grip Forearm Preacher Curl

Beginner · 3 sets × 15 reps

Cross Arm Tricep Pull

Beginner · 3 sets × 20-40 seconds

Cross Arm Tricep Pull with Band

Beginner · 3 sets × 20-40 seconds

Cross Body D Handle Pulley Curl

Beginner · 3 sets × 12 reps

Cross Body Pulley Bicep Curl D Handle

Beginner · 3 sets × 12 reps

Dips Off Stool

Intermediate · 3 sets × 10-15 reps

Doorway Bicep Stretch

Beginner · 3 sets × 20-40 seconds

Double Tricep Extension Crunch on Incline Bench Water Bottle

Intermediate · 4 sets × 10-12 reps

Drag Dumbbell Curl

Beginner · 4 sets × 10 reps

Dumbbell Bicep Curl and Press on Incline Bench

Intermediate · 3 sets × 8-12 reps

Dumbbell Bicep Hammer Curl on incline bench

Beginner · 3 sets × 10-12 reps

Dumbbell Concentration Curl

Beginner · 3 sets × 10-12 each arm

Dumbbell Forearm Curl Wrist Adduction

Beginner · 3 sets × 12-15 reps

Dumbbell Hammer Curl

Beginner · 3 sets × 10-12 reps

Dumbbell Hammer Curl2

Beginner · 3 sets × 10-15 reps

Dumbbell Preacher Curl

Beginner · 3 sets × 12 reps

Dumbbell Sidegrip Concentration Curl

Beginner · 3 sets × 12 reps

Dumbbell Skull Crushers

Beginner · 3 sets × 10-12 reps

Dumbbell Tricep Kickback

Beginner · 3 sets × 10-12 each arm

Dynamic Standing Alternating Tricep Stretch

Beginner · 30 seconds

Extensor Stretch

Beginner · 30 seconds

EZ-Bar Curl

Beginner · 4 sets × 12 reps

EZ-Bar Curl Wide Grip

Beginner · 4 sets × 12 reps

Finger Extension2

Beginner · 3 sets × 15-20 reps

Finger Spread Stretch

Beginner · 3 sets × 20-40 seconds

Fist Clench and Release

Beginner · 3 sets × 20-40 seconds

Flat Bench Water Bottle Tricep Extension

Beginner · 4 sets × 12-15 reps

Forearm EZ-Bar Curl Close Grip

Beginner · 3 sets × 15 reps

Forearm Pronation Stretch

Beginner · 3 sets × 20-40 seconds

Forearm Supination Stretch

Beginner · 3 sets × 20-40 seconds

Forearm Wrist Abduction

Beginner · 3 sets × 12-15 reps

Forearm Wrist Adduction with a Bar

Beginner · 3 sets × 15-20 reps

Forearm Wrist Pronation

Beginner · 3 sets × 12-15 reps

Forearm Wrist Pronation with Bar

Beginner · 3 sets × 12-15 reps

Forearm Wrist Supination with Bar

Beginner · 3 sets × 12-15 reps

Golfers Elbow Downward

Beginner · 3 sets × 20-40 seconds

Golfers Elbow Upward

Beginner · 3 sets × 20-40 seconds

Grip Training

Beginner · 3 sets × 30-60 seconds

Hammer Pronation

Beginner · 3 sets × 12-15 each arm

Hammer Supination

Beginner · 4 sets × 12-15 each arm

Hand and Finger Stretch Squeeze

Beginner · 3 sets × 20-40 seconds

Hotel Room Tricep pushdown

Advanced · 4 sets × 20 reps

Inner Bicep Water Bottle Curl on Incline Bench

Beginner · 4 sets × 12-15 reps

Inner Bicep Water Bottle Curl Part 2 Incline Bench

Beginner · 4 sets × 12-15 reps

Inner Tricep Pulley Pushdown for Toning

Beginner · 4 sets × 12-15 reps

Kettlebell Hammer Curl

Intermediate · 3 sets × 10-12 reps

Kneeling Bodyweight Straight Arm Kickback

Intermediate · 4 sets × 30 reps

Kneeling Bodyweight Tricep Kickback

Intermediate · 4 sets × 30 reps

Kneeling Water Bottle Tricep Kickback

Intermediate · 4 sets × 20 reps

L Sit Water Bottle Overhead Tricep Extension

Advanced · 4 sets × 30 reps

Laying Sideways Single Arm Overhead Tricep Ext

Intermediate · 4 sets × 30 each arm

Leaning Forward Water Bottle Curl Over Incline

Beginner · 4 sets × 12-15 reps

Lunge Skiers

Intermediate · 4 sets × 20 reps

Lying Overhead Pulley Tricep Extension

Intermediate · 3 sets × 10-12 reps

Lying Pulley Bicep Curl

Beginner · 4 sets × 12 reps

Lying Pulley Rope Hammer Curl

Beginner · 4 sets × 12 reps

Lying Pulley Rope Tricep Extension

Beginner · 4 sets × 12 reps

Modified Overhead Tricep Extension

Beginner · 3 sets × 12-15 reps

Off the Wall Tricep Dip

Intermediate · 3 sets × 10-15 reps

Overhand Dumbbell Forearm Curl

Intermediate · 3 sets × 10-12 reps

Overhead Dumbbell Tricep Extension

Beginner · 3 sets × 10-12 reps

Overhead Tricep Extension to Shoulder Press

Intermediate · 3 sets × 10-12 reps

Overhead Tricep Reach

Beginner · 3 sets × 20-40 seconds

Prayer Stretch Lowered

Beginner · 3 sets × 20-40 seconds

Preacher Curl

Beginner · 4 sets × 12 reps

Pulley Tricep Extension with Ab Crunch Decline Bench

Intermediate · 3 sets × 10-12 reps

Reverse Barbell Curl

Intermediate · 3 sets × 8-12 reps

Reverse EZ Bar Curl

Intermediate · 3 sets × 10-12 reps

Reverse Grip Pushdown

Beginner · 3 sets × 12 reps

Reverse Kettlebell Curl

Intermediate · 3 sets × 10-12 reps

Reverse Water Bottle Curl

Beginner · 3 sets × 12-15 reps

Reverse Wrist Curl Bodyweight

Beginner · 3 sets × 15-20 reps

Reverse Wrist Curl with Dumbbells

Beginner · 3 sets × 12-15 reps

Reverse Wrist Curl with EZ Bar

Intermediate · 3 sets × 10-15 reps

Reverse Wrist Curl with Kettlebell

Intermediate · 3 sets × 10-12 reps

Reverse Wrist Curl with Water Bottles

Beginner · 3 sets × 12-15 reps

Rice Bucket Grip Training

Beginner · 3 sets × 30-60 seconds

Rope Pulley Bicep Curl on Decline Bench

Intermediate · 3 sets × 10-12 reps

Rotating Inner Tricep Overhead Extension Water Bottle

Intermediate · 4 sets × 12-15 reps

Seated Band Inside Bicep Curl

Beginner · 3 sets × 12-15 reps

Seated Bent Over Water Bottle Tricep Kickbacks

Intermediate · 3 sets × 12-15 each arm

Seated Bodyweight Concentration Curl

Beginner · 3 sets × 12-15 reps

Seated Dumbbell Bicep Curl

Beginner · 3 sets × 10-12 reps

Seated Dumbbell Sideways Tricep Extension

Intermediate · 3 sets × 10-12 each side

Seated Forearm Flexion with Resistance Band

Beginner · 4 sets × 40 reps

Seated Luggage Tricep Extension

Beginner · 3 sets × 10-12 reps

Seated Pulley Rope Tricep Extension

Beginner · 4 sets × 12 reps

Seated Single Arm Concentration Curl

Beginner · 4 sets × 12 reps

Seated Water Bottle Bicep Curl

Intermediate · 3 sets × 12-15 reps

Seated Water Bottle Concentration Curl

Intermediate · 3 sets × 10-12 each arm

Side Lying Water Bottle Short Head Tricep Extension

Intermediate · 4 sets × 12-15 each arm

Side Water Bottle Tricep Extension on Ground

Intermediate · 3 sets × 12-15 each arm

Sidegrip Tricep Extension off Preacher Curl

Beginner · 3 sets × 12 reps

Single Arm Bodyweight Tricep Extension Off Wall

Intermediate · 3 sets × 8-12 each side

Single Arm Cable Pushdown

Beginner · 4 sets × 12 reps

Single Arm Concentration Curl on Incline Bench

Intermediate · 3 sets × 10-12 each arm

Single Arm Dumbbell Forearm Curl

Beginner · 3 sets × 12-15 each arm

Single Arm Dumbbell Tricep Extension off Preacher

Beginner · 3 sets × 10 reps

Single Arm Kneeling on Bench Water Bottle Kickback

Beginner · 4 sets × 12-15 each side

Single Arm Seated Water Bottle Tricep Extension

Beginner · 4 sets × 12-15 each side

Single Arm Sideway Reverse Forearm Curl

Beginner · 5 sets × 20 reps

Single Arm Tricep Pushdown on Decline Bench with Pulley

Intermediate · 3 sets × 10-12 each side

Single Arm Tricep Rotating Pushdown with Pulley

Intermediate · 4 sets × 12-15 each side

Single Arm Wall Leaning Water Bottle Bicep Curl

Advanced · 3 sets × 10-12 reps

Single Arm Wrestling Tricep Pushdown

Beginner · 3 sets × 12 reps

Single Dumbbell Behind the Back Tricep Toner

Intermediate · 3 sets × 10-12 reps

Single Dumbbell Hammer Curl in Lunge Position

Intermediate · 3 sets × 10-12 each arm

Single Dumbbell Preacher Curl

Beginner · 3 sets × 12 reps

Single Forearm Pulley Curl D Handle

Beginner · 3 sets × 15 reps

Single Water Bottle Tricep Extension for Toning

Intermediate · 3 sets × 15-20 each arm

Skull Crushers with Olympic Bar

Intermediate · 3 sets × 8-12 reps

Standing Assisted Tricep Stretch

Beginner · 30 seconds

Standing Bicep and Chest Stretch

Beginner · 30 seconds

Standing Pulley Hammer Curl with D Handle

Beginner · 4 sets × 12-15 reps

Standing Pulley Tricep Extension D Handle

Intermediate · 3 sets × 10-12 reps

Standing Short Bar Pulley Curl

Beginner · 4 sets × 12 reps

Standing Short Bar Pulley Forearm Curl

Beginner · 3 sets × 15 reps

Standing Single Arm Brachialis Bicep Curl

Beginner · 4 sets × 12-15 each arm

Standing Single Arm Tricep Pushdown with Pulley

Beginner · 3 sets × 10-15 each side

Standing Tricep Warmup Stretch

Beginner · 30 seconds

Standing Water Bottle Bicep Curl

Beginner · 4 sets × 20 reps

Standing Water Bottle Tricep Extension

Intermediate · 5 sets × 12-15 reps

Supine Bodyweight Tricep Extension on Ground

Intermediate · 4 sets × 30 reps

Supine Short Bar Pulley Bicep Curl

Intermediate · 5 sets × 12-15 reps

Table Wrist Extensor Stretch

Beginner · 3 sets × 20-40 seconds

Table Wrist Flexor Stretch

Beginner · 3 sets × 20-40 seconds

Table Wrist Flexsor Stretch

Beginner · 3 sets × 20-40 seconds

Tabletop Wrist Stretch

Beginner · 3 sets × 20-30 seconds

Tate Press

Beginner · 4 sets × 10 reps

Thumb Extensor

Beginner · 3 sets × 20-40 seconds

Towel Wringing

Beginner · 3 sets × 10-15 each direction

Tricep Bench Press

Intermediate · 3 sets × 8-12 reps

Tricep Dips

Beginner · 3 sets × 8-12 reps

Tricep Extension off Preacher Curl

Beginner · 3 sets × 12 reps

Tricep Extension with Olympic Bar

Intermediate · 3 sets × 8-12 reps

Tricep extension with pulley rope on sit up bench

Advanced · 4 sets × 20 reps

Tricep Kickback from Bent Over Lunge Position

Intermediate · 4 sets × 10-12 each side

Tricep Low Pulley Pushdown on Decline Bench

Intermediate · 3 sets × 10-12 reps

Tricep Overhead Reach

Beginner · 3 sets × 20-40 seconds

Tricep Overhead Stretch

Beginner · 3 sets × 20-40 seconds

Tricep Pulley Pushdown on Decline Bench

Intermediate · 3 sets × 10-12 reps

Tricep Toner in Bent Over Lunge Position

Intermediate · 3 sets × 12-15 each arm

Underhand Bodyweight Tricep Press on Wall

Beginner · 3 sets × 10-15 reps

Underhand Grip Tricep Bench Press

Intermediate · 3 sets × 8-12 reps

Underhand Pulley Tricep Extension for Toning

Beginner · 4 sets × 12-15 reps

Wall Sit Water Bottle Bicep Curl

Intermediate · 5 sets × 12-15 reps

Wall Sit Water Bottle Concentration Curl

Intermediate · 5 sets × 10-12 each arm

Wall Sit Water Bottle Outter Bicep Curl

Intermediate · 5 sets × 12-15 reps

Water Bottle Bent Over Tricep Toner

Intermediate · 4 sets × 20 reps

Water Bottle Curl Over Edge on Incline Bench

Beginner · 4 sets × 12-15 reps

Water Bottle Hammer Curl

Beginner · 3 sets × 12-15 reps

Water Bottle Inner Bicep Curl Press on Incline

Intermediate · 4 sets × 10-12 reps

Water Bottle Kickback on Incline Bench

Beginner · 4 sets × 12-15 reps

Water Bottle Tricep Extension on Situp Bench

Beginner · 3 sets × 10-12 reps

Water Bottle Tricep Extension on Stool

Intermediate · 3 sets × 12-15 reps

Water Bottle Tricep Extension to Sit Up on Incline

Intermediate · 4 sets × 10-12 reps

Water Bottle Tricep Extension Toner

Intermediate · 4 sets × 20 reps

Water Bottle Tricep Kickback from Lunge Position

Intermediate · 3 sets × 12-15 each arm

Wrist Circles Warm-up

Beginner · 2 sets × 20s

Wrist Extension with Band

Beginner · 3 sets × 12-20 reps

Wrist Roller Reverse

Intermediate · 3 sets × 2-4 full rolls

Wrist Strengthener for Clean and Jerk or Press

Intermediate · 3 sets × 10-15 reps

Zottman Curl

Intermediate · 4 sets × 10-12 reps

Zottman Curl Modified

Intermediate · 5 sets × 10-12 reps

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.