Arm Exercises

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Brody Welte

Personal Trainer

San Diego, CA

Belinda Thompson

Group Fitness Instructor, Personal Trainer, ACE Health Coach

San Diego, CA

Dragana Gogic

Personal Trainer

San Diego, CA

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Exercise Library

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Arm Exercises

Build up your biceps and triceps with these simple arm exercises from the American Council on Exercise. Learn valuable how-to information and get expert fitness advice that will help you strengthen your arm muscle groups including the biceps, triceps and wrists. We have a wide variety of arm strenghtening exercises from the beginner to advanced level including the dumbbell bench press, triceps kick-backs, bicep curls and more. For full workout routines that feature arm exercises, check out our Workouts section.

Stability Ball Dumbbell Overhead Triceps Extension
Target Body Part: Abs,Arms
Equipment Needed: Dumbbells,Stability Ball
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Stability Ball Dumbbell Press
Target Body Part: Abs,Arms,Chest,Shoulders
Equipment Needed: Dumbbells,Stability Ball
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Dumbbell Bench Press
Target Body Part: Arms,Chest,Shoulders
Equipment Needed: Bench,Dumbbells
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Dumbbell Triceps Kickback
Target Body Part: Arms
Equipment Needed: Dumbbells
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Standing Dumbbell Overhead Triceps Extension
Target Body Part: Arms
Equipment Needed: Dumbbells
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Triceps Pushdown
Target Body Part: Arms
Equipment Needed: Resistance Bands/Cables
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Bent Knee Push-up
Target Body Part: Arms,Chest,Shoulders
Equipment Needed: No Equipment
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Downward-facing Dog
Target Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
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Barbell Bent-over Row
Target Body Part: Arms,Back,Full Body/Integrated,Shoulders
Equipment Needed: Barbell
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Bodyweight Dips
Target Body Part: Arms
Equipment Needed: Dip bar
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Inchworms
Target Body Part: Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
Equipment Needed: No Equipment
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Jammer - Torso Rotations
Target Body Part: Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
Equipment Needed: Barbell
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Overhead Triceps Stretch
Target Body Part: Arms
Equipment Needed: No Equipment
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Partner Standing Row with Resistance Tubing

Target Body Part: Arms,Back,Butt/Hips
Equipment Needed: Resistance Bands/Cables
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Single Arm Barbell Jammer
Target Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed: Barbell
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Standing Shoulder Extension
Target Body Part: Arms
Equipment Needed: No Equipment
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Triceps Extension with Tubing (partner resisted)

Target Body Part: Abs,Arms,Butt/Hips
Equipment Needed: Resistance Bands/Cables
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TRX ® Atomic Push-up
Target Body Part: Abs,Arms,Chest,Shoulders
Equipment Needed: TRX
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TRX ® Back Row
Target Body Part: Abs,Arms,Back
Equipment Needed: TRX
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TRX ® Biceps Curl
Target Body Part: Abs,Arms
Equipment Needed: TRX
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TRX ® Single-arm Chest Press
Target Body Part: Abs,Arms,Chest
Equipment Needed: TRX
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Push-up with Single-leg Raise
Target Body Part: Arms,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Equipment Needed: No Equipment
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Push-up
Target Body Part: Arms,Chest,Shoulders
Equipment Needed: No Equipment
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Standing Dumbbell Hammer Curl
Target Body Part: Arms
Equipment Needed: Dumbbells
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TRX ® Single-arm Row
Target Body Part: Abs,Arms,Back
Equipment Needed: TRX
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Barbell Bench Press
Target Body Part: Arms,Chest,Shoulders
Equipment Needed: Barbell,Bench
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Barbell Push Press
Target Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Equipment Needed: Barbell
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Chin-ups

Target Body Part: Arms,Back
Equipment Needed: Pull up bar
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Decline Barbell Press

Target Body Part: Arms,Chest,Shoulders
Equipment Needed: Barbell,Bench
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Dumbbell Preacher Curl
Target Body Part: Arms
Equipment Needed: Dumbbells
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Dumbbell Wrist Curl - Extension
Target Body Part: Arms
Equipment Needed: Bench,Dumbbells
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Dumbbell Wrist Curl - Flexion
Target Body Part: Arms
Equipment Needed: Bench,Dumbbells
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Dumbbell Wrist Curl - Supination / Pronation

Target Body Part: Arms
Equipment Needed: Bench,Dumbbells
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Lying Barbell Triceps Extensions

Target Body Part: Arms
Equipment Needed: Barbell,Bench
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Medicine Ball Power Drops
Target Body Part: Arms,Chest,Shoulders
Equipment Needed: Medicine Ball
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Pull-ups
Target Body Part: Arms,Back
Equipment Needed: Pull up bar
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Seated Barbell Shoulder Press
Target Body Part: Arms,Shoulders
Equipment Needed: Barbell,Bench
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Seated Bent-Knee Biceps Stretch
Target Body Part: Arms
Equipment Needed: No Equipment
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Seated Dumbbell Biceps Curl
Target Body Part: Arms
Equipment Needed: Bench,Dumbbells
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Seated Dumbbell Press
Target Body Part: Arms,Shoulders
Equipment Needed: Bench,Dumbbells
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Seated High Back Row

Target Body Part: Arms,Back,Shoulders
Equipment Needed: Resistance Bands/Cables
View Details >

Seated Machine Biceps Curls

Target Body Part: Arms
Equipment Needed: Weight Machines / Selectorized
View Details >

Seated Machine Close-Grip Bench Press
Target Body Part: Arms,Chest
Equipment Needed: Weight Machines / Selectorized
View Details >

Seated Machine Close-Grip Shoulder Press
Target Body Part: Arms,Shoulders
Equipment Needed: Weight Machines / Selectorized
View Details >

Seated Machine High Back Rows
Target Body Part: Arms,Back
Equipment Needed: Weight Machines / Selectorized
View Details >

Seated Machine Rows

Target Body Part: Arms,Back
Equipment Needed: Weight Machines / Selectorized
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Seated Machine Shoulder Press

Target Body Part: Arms,Shoulders
Equipment Needed: Weight Machines / Selectorized
View Details >

Seated Row

Target Body Part: Arms,Back
Equipment Needed: Resistance Bands/Cables
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Single-arm Medicine Ball Push-up
Target Body Part: Abs,Arms,Chest,Shoulders
Equipment Needed: Medicine Ball
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Standing Barbell Curl
Target Body Part: Arms
Equipment Needed: Barbell
View Details >

Standing Barbell Shoulder Press
Target Body Part: Arms,Shoulders
Equipment Needed: Barbell
View Details >

Triceps Pushdowns

Target Body Part: Arms
Equipment Needed: Weight Machines / Selectorized
View Details >

TRX ® Chest Press
Target Body Part: Abs,Arms,Chest
Equipment Needed: TRX
View Details >

TRX ® Overhead Triceps Extension
Target Body Part: Arms
Equipment Needed: TRX
View Details >

TRX ® Suspended Push-up
Target Body Part: Arms,Chest,Shoulders
Equipment Needed: TRX
View Details >

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