Exercises 32
Arms Exercises 32
- Chest•Arms
Close-Grip Bench Press
Press the barbell with a narrow grip to target the triceps and chest.
Triceps•Chest - Arms
Bicep Curl
Lift dumbbells by curling your arms to work the biceps.
Biceps - Arms
Barbell Curl
Lift a barbell by curling your arms to work the biceps.
Biceps - Arms
Hammer Curls
1. Stand upright with a dumbbell in each hand, palms facing each other. 2. Keep your elbows close to your torso and curl the dumbbells upward. 3. Lower them back down with control to the starting position.
Biceps•Brachialis•Forearms - Arms
Skull Crushers
Hit your triceps hard with this isolation move.
Triceps - Arms
Concentration Curl
Laser-target your biceps with strict, controlled reps.
Biceps - Arms
Overhead Tricep Extension
Stretch and strengthen your triceps with this overhead move.
Triceps - Arms
Wrist Curls
Build forearm strength and grip with controlled wrist flexions.
Forearm Extensors•Forearms - Arms
Reverse Wrist Curls
Strengthen your forearm extensors with this simple exercise.
Forearm Extensors - Arms
Standing Hammer Curls
Strengthen your biceps and forearms with this classic move.
Biceps•Forearms•Brachioradialis - Arms
Grip Strengthener
Strengthen your grip with focused hand gripper exercises.
Forearms•Finger Flexors - Arms
Farmer's Walk
Carry heavy weights over a distance to build strength and endurance.
Forearms - Arms
Zottman Curl
Combine regular and reverse curls for biceps and forearm gains.
Biceps - Arms
Wrist Roller
Build forearm strength by rolling a weight up and down.
Forearm Flexors•Forearm Extensors - Arms
Reverse Curl
Strengthen your forearms and biceps with a reverse grip.
Brachioradialis - Arms
Reverse Grip Barbell Bicep Curls
Strengthen your forearms and biceps with a reverse grip curl.
Brachialis•Forearm Extensors - Back•Arms
Standard Pull-Up
A classic upper-body exercise targeting the back, biceps, and forearms.
Lats•Biceps - Back•Arms
Pull Up
Build upper-body strength with this classic bodyweight exercise.
Lats•Biceps•Shoulders - Back•Arms
Chin-Up
A powerful upper-body exercise focusing on biceps and back.
Biceps•Lats - Back•Arms
Wide-Grip Pull-Up
Target your lats more intensely with this wide-grip pull-up.
Lats - Back•Arms
Neutral-Grip Pull-Up
Reduce shoulder strain while building strength with neutral-grip pull-ups.
Lats•Biceps - Back•Arms
Commando Pull-Up
An advanced variation targeting lats and core with a side-to-side motion.
Lats•Core - Arms
Cable Bicep Curl
Maximize bicep growth with constant tension using a cable machine.
Biceps - Arms
Preacher Curl
Isolate your biceps with controlled preacher curls.
Biceps - Shoulders•Arms
Shoulder Press
Build strong shoulders and triceps with this compound move.
Delts - Back•Arms
Lat Pulldown
Pull down the bar to build a wider back. Perfect for hitting those lats hard.
Lats - Arms
Tricep Dip
Lower and raise your body using parallel bars to hit your triceps and upper body.
Triceps - Arms
Tricep Pushdown
Push down the cable to isolate your triceps and build arm definition.
Triceps - Arms
Cable Tricep Pushdown
Isolate your triceps with this classic cable pushdown using a rope or bar attachment.
Triceps - Arms
Rope Tricep Extension
An effective isolation exercise to build triceps strength and definition using a rope attachment.
Triceps - Shoulders•Arms•Core
Halo
A dynamic exercise to improve shoulder mobility, upper back strength, and core control.
Delts•Triceps•Upper Back - Arms
MTS Bicep Curl
Build strong, sculpted arms with this focused bicep exercise.
Biceps