Arm exercises
21 movements that train the arms directly, each with setup cues, the mistakes to avoid and a substitution for every equipment type.
Photo credits
Photo: Luke Witter · Unsplash License · cropped
What the arm muscles do
The triceps make up about two-thirds of the upper arm and straighten the elbow; the biceps bend it and turn the palm up; the forearms control the wrist and your grip. Arms get trained indirectly by every press and pull, which is why direct arm work is a supplement, not the main event.
Arm exercises in the library
Every one links to a full form guide — setup, execution, common mistakes and what to do instead if the machine is busy.
Form video ↗Band Curl
Biceps
Form video ↗Band Triceps Pressdown
Triceps
Form video ↗Bench Dip
Triceps
Form video ↗Cable Curl
Biceps
Form video ↗Cable Triceps Extension
Triceps
Form video ↗Chin-Up
Lats, Biceps
Form video ↗Close-Grip Bench Press
Triceps
Form video ↗Concentration Curl
Biceps
Form video ↗Diamond Push-Up
Triceps
Form video ↗Dip
Chest, Triceps
Form video ↗EZ-Bar Curl
Biceps
Form video ↗Farmer's Carry
Forearms, Core
Form video ↗Hammer Curl
Biceps, Forearms
Form video ↗Incline Dumbbell Curl
Biceps
Form video ↗Overhead Dumbbell Triceps Extension
Triceps
Form video ↗Preacher Curl
Biceps
Form video ↗Reverse Curl
Forearms
Form video ↗Skull Crusher (Lying Triceps Extension)
Triceps
Form video ↗Spider Curl
Biceps
Form video ↗Supported Biceps Curl
Biceps
Form video ↗Triceps Kickback
Triceps
How to train arms
Pressing and pulling already give the arms a base. Add 6–10 direct sets a week for each — curls for the biceps, extensions or dips for the triceps — in the 8–15 rep range. Grip and forearm strength improve fastest from carries and from not reaching for straps on every set.
The mistake to avoid
Using the shoulders and lower back to swing curls up. If the elbow travels forward, the front delt has taken over the lift.
Arm exercises by equipment
Whatever your gym has — or does not have.
Free Weights
12Cable & Functional
2Selectorized Strength
1Also works the arms
These train something else first, but the arms works hard in them — worth counting toward your weekly total.
Arm exercises — questions people ask
What are the best arms exercises?
Bench Dip, Chin-Up, Close-Grip Bench Press, Diamond Push-Up, Dip are the movements to build a arms session around — they load the muscle through its full range and are easy to add weight to over time. Pressing and pulling already give the arms a base. Add 6–10 direct sets a week for each — curls for the biceps, extensions or dips for the triceps — in the 8–15 rep range. Grip and forearm strength improve fastest from carries and from not reaching for straps on every set.
How often should I train arms?
Pressing and pulling already give the arms a base. Add 6–10 direct sets a week for each — curls for the biceps, extensions or dips for the triceps — in the 8–15 rep range. Grip and forearm strength improve fastest from carries and from not reaching for straps on every set.
Can I train arms at home?
Yes — Band Curl, Band Triceps Pressdown, Bench Dip, Chin-Up need no equipment beyond your bodyweight. Add a band or a pair of dumbbells and most of the rest of this list opens up.
Which arms exercises are best for beginners?
Start with Band Curl, Band Triceps Pressdown, Bench Dip, Cable Curl. Each one has a guided or fixed path, so you can learn the pattern and add load without needing a spotter.
What is the most common arms training mistake?
Using the shoulders and lower back to swing curls up. If the elbow travels forward, the front delt has taken over the lift.