Muscle group

Arm Exercises

604 matching exercises in the library · tags: Upper Arms, Biceps, Triceps

Most arm growth still comes from pressing and pulling compounds. Use these curls and extensions as short finishers after chest, back, or shoulder work — not as a full program on their own.

Featured arms exercises

Triceps Pushdown

Triceps, Upper Arms

Barbell Curl

Biceps, Upper Arms

Hammer Curl

Biceps, Upper Arms

Alternate Biceps Curl

Biceps, Upper Arms

Dumbbell Incline Curl

Biceps, Upper Arms

Biceps Curl

Biceps, Upper Arms

Dip on Floor with Chair

Triceps, Upper Arms

Barbell Lying Triceps Extension Skull Crusher

Triceps, Upper Arms

More arms work with band

More arms work with barbell

More arms work with body weight

More arms work with cable

Related guides and tools

Push/Pull/Legs Split Explained

Programming notes and session templates for this region.

One-Rep Max Calculator

Estimate working loads from a submaximal set.

RPE & Rest Calculator

Map reps × RPE to %1RM and rest ranges.

Plate Loading Calculator

Convert a barbell target into plates per side.

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Training guides

Evergreen articles that link into the library.