ALL ARM EXERCISES

Our full list of Arm exercises and their instructions.

BB Curls:

What it works: Biceps, Brachialis

How to perform:

Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands shoulder-width apart.
Keep your elbows tucked into your sides and stationary while you slowly curl the barbell towards your shoulders, focusing on squeezing your biceps at the top of each repetition.
Lower the barbell back down in a controlled manner, fully extending your arms.

Cable Pushdowns:

What it works: Triceps

How to perform:

Stand facing a cable machine with a straight bar or rope attachment at chest height.
Grip the bar/ropes with your palms facing down and hands shoulder-width apart.
Keep your elbows stationary and tucked in close to your sides as you extend your arms downward, fully straightening them.
Squeeze your triceps at the bottom of the movement, then slowly return to the starting position with controlled resistance.

Concentration Curls:

What it works: Biceps

How to perform:

Sit on a bench with your legs spread apart and a dumbbell in one hand.
Rest the back of your upper arm against your inner thigh, allowing your arm to fully extend.
With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
Squeeze your biceps at the top of the movement before slowly lowering the dumbbell back down.

One Arm Overhead DB Extensions:

What it works: Triceps, Long Head of Triceps

How to perform:

Stand or sit with a dumbbell in one hand, arm extended upward with your palm facing inward.
Keep your upper arm stationary and slowly lower the dumbbell behind your head, feeling a stretch in your triceps.
Extend your arm back up, focusing on contracting your triceps at the top of each repetition.

DB Curls:

What it works: Biceps, Brachialis

How to perform:

Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms extended alongside your body, and palms facing inwards.
Keeping your elbows tucked in and upper arm stationary, curl the dumbbells towards your shoulders, focusing on contracting your biceps at the top of each rep.
Lower the dumbbells back down in a controlled manner, fully extending your arms.

Overhead Cable Extensions:

What it works: Triceps

How to perform:

Stand with your feet shoulder-width apart, facing away from the cable machine.
Hold the cable attachment with both hands, palms facing upward, and arms extended overhead.
Keeping your upper arms stationary, slowly let the cable attachment retract behind your head by bending your elbows.
Feel the stretch in your triceps, then return to the starting position by extending your arms back up overhead.

Incline DB Curls:

What it works: Biceps, Brachialis

How to perform:

Adjust an incline bench to 45 degrees and sit with your back against it.
Hold dumbbells in each hand with thumbs facing forward.
Curl and rotate the dumbbells towards your shoulders until your thumbs are pointing outwards. Keep your upper arms still and elbows tucked in.
Let the weight back down slowly, returning to rest position.

Skull Crushers:

What it works: Triceps

How to perform:

Lie on a bench, hold a barbell with a close grip, and extend your arms above your chest.
Lower the barbell towards your forehead, keeping your elbows locked in position.
Contract your triceps to push the barbell back up to the starting position. Keep your upper arms perpendicular to the ground throughout the movement.

Close Grip Bench Press:

What it works: Triceps, Chest

How to perform:

Lie on a flat bench with your feet planted firmly on the ground.
Arch your back and retract your shoulder blades.
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
Lower the barbell slowly towards your middle chest by bending your elbows, keeping them at a 45-degree angle to your body.
Explosively push the barbell back up until your arms are fully extended.

French Press:

What it works: Triceps

How to perform: