Arm Exercises

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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.


Chest Press



Arms, Chest, Shoulders

Bench, Dumbbells

Triceps Extension



Arms

Dumbbells

Triceps Kickback



Arms

Dumbbells

Triceps Pressdown



Arms

Resistance Bands/Cables

Bent Knee Push-up



Arms, Chest, Shoulders

No Equipment

Downward-facing Dog



Arms, Back, Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs

No Equipment

Spider Walks



Arms, Full Body/Integrated

No Equipment

Bent-over Row



Arms, Back, Shoulders

Barbell

Inchworms



Abs, Arms, Back, Chest, Full Body/Integrated, Shoulders

No Equipment

Overhead Triceps Stretch



Arms

No Equipment

Partner Standing Row with Resistance Tubing



Arms, Back, Butt/Hips

Resistance Bands/Cables

Partner Tricep Extension



Abs, Arms, Butt/Hips

Resistance Bands/Cables

Standing Shoulder Extension



Arms

No Equipment

TRX ® Atomic Push-up



Abs, Arms, Chest, Shoulders

TRX

TRX ® Back Row



Abs, Arms, Back

TRX

TRX ® Biceps Curl



Abs, Arms

TRX

TRX ® Single-arm Chest Press



Abs, Arms, Chest

TRX

Push-up with Single-leg Raise



Arms, Butt/Hips, Chest, Full Body/Integrated, Shoulders

No Equipment

Push-up



Arms, Chest, Shoulders

No Equipment

Hammer Curl



Arms

Dumbbells

TRX ® Single-arm Row



Abs, Arms, Back

TRX

Bicep Curl



Arms

Barbell

Chest Press



Arms, Chest, Shoulders

Barbell, Bench

Chin-ups



Arms, Back

Pull up bar

Close-grip Bench Press



Arms, Chest

Barbell

Lying Barbell Triceps Extensions



Arms

Barbell, Bench

Plank-ups



Abs, Arms, Chest

No Equipment

Power Push Down



Arms, Chest

Medicine Ball

Pull-ups



Arms, Back

Pull up bar

Push-up with Staggered Hands



Arms, Chest

No Equipment

Reverse Bicep Curl



Arms

Barbell

Rotational Uppercut



Arms, Full Body/Integrated, Shoulders

Dumbbells

Seated Bent-Knee Biceps Stretch



Arms

No Equipment

Seated Biceps Curl



Arms

Weight Machines / Selectorized

Seated Biceps Curl



Arms

Bench, Dumbbells

Seated Close-Grip Chest Press



Arms, Chest

Weight Machines / Selectorized

Seated High Back Row



Arms, Back, Shoulders

Bench, Resistance Bands/Cables

Seated High Back Rows



Arms, Back

Weight Machines / Selectorized

Seated Machine Close-Grip Shoulder Press



Arms, Shoulders

Weight Machines / Selectorized

Seated Overhead Press



Arms, Shoulders

Bench, Dumbbells

Seated Row



Arms, Back

Resistance Bands/Cables

Seated Row



Arms, Back

Weight Machines / Selectorized

Seated Shoulder Press



Arms, Shoulders

Weight Machines / Selectorized

Seated Shoulder Press



Arms, Shoulders

Barbell, Bench

Single-arm Medicine Ball Push-up



Abs, Arms, Chest, Shoulders

Medicine Ball

Standing Anti-rotation Press



Abs, Arms, Chest

Resistance Bands/Cables

Standing Bicep Curl



Arms

Resistance Bands/Cables

Standing Shoulder Press



Arms, Shoulders

Barbell

Tricep Extension



Arms

Weight Machines / Selectorized

Tricep Pressdown



Arms

Resistance Bands/Cables

Triceps Pushdowns



Arms

Weight Machines / Selectorized

TRX ® Chest Press



Abs, Arms, Chest

TRX

TRX ® Overhead Triceps Extension



Arms

TRX

TRX ® Suspended Push-up



Arms, Chest, Shoulders

TRX

Wrist Curl - Extension



Arms

Bench, Dumbbells

Wrist Curl - Flexion



Arms

Bench, Dumbbells

Wrist Supination and Pronation



Arms

Bench, Dumbbells