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.


Stability Ball Dumbbell Overhead Triceps Extension



Abs, Arms

Dumbbells, Stability Ball

Stability Ball Dumbbell Press



Abs, Arms, Chest, Shoulders

Dumbbells, Stability Ball

Dumbbell Bench Press



Arms, Chest, Shoulders

Bench, Dumbbells

Dumbbell Triceps Kickback



Arms

Dumbbells

Standing Dumbbell Overhead Triceps Extension



Arms

Dumbbells

Triceps Pushdown



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

Barbell Bent-over Row



Arms, Back, Full Body/Integrated, Shoulders

Barbell

Bodyweight Dips



Arms

Dip bar

Inchworms



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

No Equipment

Jammer - Torso Rotations



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

Barbell

Overhead Triceps Stretch



Arms

No Equipment

Partner Standing Row with Resistance Tubing



Arms, Back, Butt/Hips

Resistance Bands/Cables

Single Arm Barbell Jammer



Arms, Back, Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

Barbell

Standing Shoulder Extension



Arms

No Equipment

Triceps Extension with Tubing (partner resisted)



Abs, Arms, Butt/Hips

Resistance Bands/Cables

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

Standing Dumbbell Hammer Curl



Arms

Dumbbells

TRX ® Single-arm Row



Abs, Arms, Back

TRX

Barbell Bench Press



Arms, Chest, Shoulders

Barbell, Bench

Barbell Push Press



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

Barbell

Chin-ups



Arms, Back

Pull up bar

Decline Barbell Press



Arms, Chest, Shoulders

Barbell, Bench

Dumbbell Preacher Curl



Arms

Dumbbells

Dumbbell Wrist Curl - Extension



Arms

Bench, Dumbbells

Dumbbell Wrist Curl - Flexion



Arms

Bench, Dumbbells

Dumbbell Wrist Curl - Supination / Pronation



Arms

Bench, Dumbbells

Lying Barbell Triceps Extensions



Arms

Barbell, Bench

Medicine Ball Power Drops



Arms, Chest, Shoulders

Medicine Ball

Pull-ups



Arms, Back

Pull up bar

Seated Barbell Shoulder Press



Arms, Shoulders

Barbell, Bench

Seated Bent-Knee Biceps Stretch



Arms

No Equipment

Seated Dumbbell Biceps Curl



Arms

Bench, Dumbbells

Seated Dumbbell Press



Arms, Shoulders

Bench, Dumbbells

Seated High Back Row



Arms, Back, Shoulders

Resistance Bands/Cables

Seated Machine Biceps Curls



Arms

Weight Machines / Selectorized

Seated Machine Close-Grip Bench Press



Arms, Chest

Weight Machines / Selectorized

Seated Machine Close-Grip Shoulder Press



Arms, Shoulders

Weight Machines / Selectorized

Seated Machine High Back Rows



Arms, Back

Weight Machines / Selectorized

Seated Machine Rows



Arms, Back

Weight Machines / Selectorized

Seated Machine Shoulder Press



Arms, Shoulders

Weight Machines / Selectorized

Seated Row



Arms, Back

Resistance Bands/Cables

Single-arm Medicine Ball Push-up



Abs, Arms, Chest, Shoulders

Medicine Ball

Standing Barbell Curl



Arms

Barbell

Standing Barbell Shoulder Press



Arms, Shoulders

Barbell

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


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