ACE Fit | Exercise | Arm Exercises

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Adam Bordes

Advanced Health & Fitness Specialist, Group Fitness Instructor, Personal Trainer

San Diego, CA

Michael Deibler

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Carlsbad, CA

Michael Spangle

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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
View Details >

Dumbbell Bench Press
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	Bench,Dumbbells
View Details >

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
View Details >

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
View Details >

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
View Details >

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
View Details >

Jammer - Torso Rotations
Target Body Part:	Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	Barbell
View Details >

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
View Details >

Single Arm Barbell Jammer
Target Body Part:	Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Barbell
View Details >

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
View Details >

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

TRX ® Back Row
Target Body Part:	Abs,Arms,Back
Equipment Needed:	TRX
View Details >

TRX ® Biceps Curl
Target Body Part:	Abs,Arms
Equipment Needed:	TRX
View Details >

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

Push-up with Single-leg Raise
Target Body Part:	Arms,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	No Equipment
View Details >

Push-up
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	No Equipment
View Details >

Standing Dumbbell Hammer Curl
Target Body Part:	Arms
Equipment Needed:	Dumbbells
View Details >

TRX ® Single-arm Row
Target Body Part:	Abs,Arms,Back
Equipment Needed:	TRX
View Details >

Barbell Bench Press
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	Barbell,Bench
View Details >

Barbell Push Press
Target Body Part:	Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Equipment Needed:	Barbell
View Details >

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
View Details >

Dumbbell Preacher Curl
Target Body Part:	Arms
Equipment Needed:	Dumbbells
View Details >

Dumbbell Wrist Curl - Extension
Target Body Part:	Arms
Equipment Needed:	Bench,Dumbbells
View Details >

Dumbbell Wrist Curl - Flexion
Target Body Part:	Arms
Equipment Needed:	Bench,Dumbbells
View Details >

Dumbbell Wrist Curl - Supination / Pronation
Target Body Part:	Arms
Equipment Needed:	Bench,Dumbbells
View Details >

Lying Barbell Triceps Extensions
Target Body Part:	Arms
Equipment Needed:	Barbell,Bench
View Details >

Medicine Ball Power Drops
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Pull-ups
Target Body Part:	Arms,Back
Equipment Needed:	Pull up bar
View Details >

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

Seated Bent-Knee Biceps Stretch
Target Body Part:	Arms
Equipment Needed:	No Equipment
View Details >

Seated Dumbbell Biceps Curl
Target Body Part:	Arms
Equipment Needed:	Bench,Dumbbells
View Details >

Seated Dumbbell Press
Target Body Part:	Arms,Shoulders
Equipment Needed:	Bench,Dumbbells
View Details >

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
View Details >

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
View Details >

Single-arm Medicine Ball Push-up
Target Body Part:	Abs,Arms,Chest,Shoulders
Equipment Needed:	Medicine Ball
View Details >

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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Arm Exercises

Exercise Library

Arm Exercises

Stability Ball Dumbbell Overhead Triceps Extension

Stability Ball Dumbbell Press

Dumbbell Bench Press

Dumbbell Triceps Kickback

Standing Dumbbell Overhead Triceps Extension

Triceps Pushdown

Bent Knee Push-up

Downward-facing Dog

Barbell Bent-over Row

Bodyweight Dips

Inchworms

Jammer - Torso Rotations

Overhead Triceps Stretch

Partner Standing Row with Resistance Tubing

Single Arm Barbell Jammer

Standing Shoulder Extension

Triceps Extension with Tubing (partner resisted)

TRX ® Atomic Push-up

TRX ® Back Row

TRX ® Biceps Curl

TRX ® Single-arm Chest Press

Push-up with Single-leg Raise

Push-up

Standing Dumbbell Hammer Curl

TRX ® Single-arm Row

Barbell Bench Press

Barbell Push Press

Chin-ups

Decline Barbell Press

Dumbbell Preacher Curl

Dumbbell Wrist Curl - Extension

Dumbbell Wrist Curl - Flexion

Dumbbell Wrist Curl - Supination / Pronation

Lying Barbell Triceps Extensions

Medicine Ball Power Drops

Pull-ups

Seated Barbell Shoulder Press

Seated Bent-Knee Biceps Stretch

Seated Dumbbell Biceps Curl

Seated Dumbbell Press

Seated High Back Row

Seated Machine Biceps Curls

Seated Machine Close-Grip Bench Press

Seated Machine Close-Grip Shoulder Press

Seated Machine High Back Rows

Seated Machine Rows

Seated Machine Shoulder Press

Seated Row

Single-arm Medicine Ball Push-up

Standing Barbell Curl

Standing Barbell Shoulder Press

Triceps Pushdowns

TRX ® Chest Press

TRX ® Overhead Triceps Extension

TRX ® Suspended Push-up

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