Arm exercises
21 movements that train the arms directly, each with setup cues, the mistakes to avoid and a substitution for every equipment type.
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.
Band Curl
Biceps
Band Triceps Pressdown
Triceps
Bench Dip
Triceps
Cable Curl
Biceps
Cable Triceps Extension
Triceps
Chin-Up
Lats, Biceps
Close-Grip Bench Press
Triceps
Concentration Curl
Biceps
Diamond Push-Up
Triceps
Dip
Chest, Triceps
EZ-Bar Curl
Biceps
Farmer's Carry
Forearms, Core
Hammer Curl
Biceps, Forearms
Incline Dumbbell Curl
Biceps
Overhead Dumbbell Triceps Extension
Triceps
Preacher Curl
Biceps
Reverse Curl
Forearms
Skull Crusher (Lying Triceps Extension)
Triceps
Spider Curl
Biceps
Supported Biceps Curl
Biceps
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.