Upper arm Exercises 11
The barbell curl is a classic isolation exercise for building biceps strength and size.
Upper armBiceps, Biceps brachiiBeginnerBarbellHammer curls target the biceps, brachialis, and forearms using a neutral grip. This isolated exercise is excellent for arm strength and definition.
Upper armbiceps, brachialis, forearmsBeginnerDumbbellsSkull crushers are perfect for building triceps size and strength, especially the long head.
Upper armTriceps BrachiiIntermediateBarbellEZ BarDumbbellsThe concentration curl is an isolated exercise that targets the biceps, ensuring maximum muscle engagement by eliminating momentum.
Upper armBiceps, Biceps brachiiIntermediateDumbbellsThe overhead tricep extension is an excellent isolation exercise for targeting the triceps, helping build strength and muscle definition.
Upper armTriceps brachiiBeginnerIntermediateDumbbellsZottman curls are an effective exercise for building arm strength and size by combining traditional and reverse curls into one powerful movement.
Biceps, Biceps brachii, Brachioradialis, Flexor Carpi RadialisIntermediateDumbbellsCable bicep curls are great for maintaining constant tension on the biceps, leading to effective muscle growth and hypertrophy.
Upper armBiceps, Biceps brachiiBeginnerIntermediateCable MachinePreacher curls are great for isolating the biceps, ensuring strict form and effective hypertrophy.
Upper armBiceps, Biceps brachiiIntermediatePreacher benchBarbellDumbbellsPreacher curls are great for isolating the biceps, ensuring strict form and effective hypertrophy.
Upper armBiceps, Biceps brachiiIntermediatePreacher benchBarbellDumbbellsA bodyweight staple for building strong triceps and upper body.
Upper armTriceps brachiiIntermediateBodyweightDip BarsA classic isolation exercise for triceps that helps build arm strength and definition.
Upper armTriceps brachiiBeginnerCable Machine