Arms exercises: step-by-step technique

28 exercises for arms with short guides: how to do them, common mistakes and alternatives. Equipment: dumbbells, cable machine, bodyweight, barbell, machine, and resistance band.

• Concentration curlDumbbells · BeginnerA supported single-arm curl with controlled lowering.
• Dumbbell curlDumbbells · BeginnerA standing curl that trains the biceps through a full range of motion.
• Hammer curlDumbbells · BeginnerA curl with palms facing each other that also works the forearm muscles.
• Overhead triceps extensionDumbbells · BeginnerExtend the elbows with one dumbbell held overhead to train the long head of the triceps.
• Triceps pushdownCable machine · BeginnerPush a cable attachment down by straightening the elbows to isolate the triceps.
• Lying triceps extensionDumbbells · IntermediateLie on a bench and bend only the elbows to lower weights toward your head, a direct triceps exercise.
• Incline dumbbell curlDumbbells · IntermediateA curl on a reclined bench that stretches the biceps at the bottom of each rep.
• Cable curlCable machine · BeginnerA biceps curl on a low cable that keeps steady tension through the whole range.
• Wrist curlDumbbells · BeginnerA small movement that trains the forearm flexors, which help grip strength.
• Close-grip push-upBodyweight · IntermediateA push-up with the hands closer together that shifts more work to the triceps.
• Close-grip bench pressBarbell · IntermediateA bench press with a shoulder-width grip that shifts more of the work to the triceps.
• Barbell curlBarbell · BeginnerA standing curl with a straight or EZ bar that lets both arms lift together.
• Preacher curlMachine · BeginnerA curl with the upper arms resting on an angled pad, which removes swinging and isolates the biceps.
• Triceps kickbackDumbbells · BeginnerA bent-over dumbbell extension that squeezes the triceps at full lockout.
• Bench dipBodyweight · BeginnerDips with your hands on a bench or sturdy chair behind you: a no-equipment triceps exercise.
• EZ-bar curlBarbell · BeginnerA biceps curl with a cambered bar that is kinder on the wrists.
• Reverse curlBarbell · BeginnerA curl with an overhand grip that targets the forearms and upper arm muscles.
• Zottman curlDumbbells · IntermediateA curl you lift palms-up and lower palms-down to work the biceps and forearms.
• Spider curlDumbbells · IntermediateA strict curl with your chest on an incline bench so you cannot cheat with momentum.
• Cross-body hammer curlDumbbells · BeginnerA hammer curl that moves the dumbbell across your body to hit the brachialis and forearm.
• Cable overhead triceps extensionCable machine · BeginnerA triceps isolation move with the arms overhead that works the long head well.
• Cable hammer curlCable machine · BeginnerA neutral-grip curl that trains the biceps and forearms with steady cable tension.
• Reverse-grip triceps pushdownCable machine · BeginnerA pushdown with an underhand grip that shifts focus to the medial head of the triceps.
• Band biceps curlResistance band · BeginnerA curl that uses a band for rising tension toward the top.
• Band triceps pushdownResistance band · BeginnerA pushdown with a band that trains the triceps at home or while travelling.
• Machine biceps curlMachine · BeginnerA supported seated curl that isolates the biceps with a guided path.
• Machine triceps extensionMachine · BeginnerA seated machine press-down that isolates the triceps with a guided path.
• Machine dipMachine · BeginnerA seated machine dip that trains the triceps and chest with the weight set for you.

Programmes with this focus

• Arms focus (gym)3 days a week · Gym
• Arms focus (home, dumbbells)3 days a week · Dumbbells

All exercises

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.