Upper Arms Exercises

Assisted Standing Triceps Dip

Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.

Body Up

Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.

Dumbbell Step Up Single Leg Balance with Bicep Curl

Challenge your balance and coordination with this multi-joint exercise targeting quads, glutes, and biceps.

Roll Biceps Lying on Floor

Target bicep tightness and improve flexibility with this self-myofascial release technique.

Barbell Alternate Biceps Curl

Sculpt powerful biceps with the Barbell Alternate Biceps Curl. This effective exercise isolates each arm, promoting balanced strength and muscle growth.

Bar Close Grip Biceps Curl

Target your biceps' short head with the Bar Close Grip Biceps Curl. This effective exercise builds peak bicep definition and strength through a narrow,

Bar Biceps Curl

Build strong, defined biceps with the Barbell Biceps Curl. This classic exercise effectively targets your arm flexors for powerful, sculpted upper arms.

Band Triceps Kickback

Sculpt strong triceps with the Band Triceps Kickback. This isolation exercise uses band resistance for controlled arm extension, building definition and

Band Standing Hammer Curl

Strengthen your brachioradialis and biceps with the Band Standing Hammer Curl. This effective exercise builds forearm and upper arm definition using

Band Skull Crusher

Strengthen your triceps with the Band Skull Crusher. This effective exercise targets all three heads of the triceps, building arm definition and strength

Band side triceps extension

Target and strengthen your triceps with the Band Side Triceps Extension. This isolation exercise uses resistance band tension for improved definition and

Band Lying Reverse Grip Pressdown

Target your triceps with the Band Lying Reverse Grip Pressdown. This effective exercise isolates the upper arms for strength and definition, using a

Band one arm overhead biceps curl

Effectively target your biceps with the band one arm overhead biceps curl. This isolation exercise builds peak bicep contraction and arm strength.

Band EZ Barbell Close grip Curl

Sculpt your biceps with the Band Close Grip Curl, leveraging resistance band tension for peak contraction and muscle growth.

Band concentration curl

Master the Band Concentration Curl to isolate and build the brachialis and biceps.

Band Close Grip Biceps Curl

Perform the Band Close Grip Biceps Curl to effectively target your biceps. Stand on a resistance band, hands close together, and curl towards your

Band alternating biceps curl

Perform the band alternating biceps curl to build strong, defined biceps. This isolation exercise uses a resistance band for effective, convenient arm

Assisted Triceps Dip (kneeling)

Perform assisted triceps dips kneeling on a leverage machine to build strong triceps.

Assisted Standing Triceps Extension (with towel)

Strengthen your triceps with this assisted standing extension. Use a towel to control the movement and build arm strength effectively.

Arms Stretch On A Support

Lengthen and relax your arm and upper body muscles with this gentle stretch using a stable support. Improve flexibility and reduce tension safely.

Elbow dips

Strengthen your triceps, shoulders, and chest with bodyweight elbow dips. Learn proper form to build upper body pushing strength and endurance.

Cable Seated Overhead Curl

Target your biceps effectively with the cable seated overhead curl. This isolation exercise provides constant tension, promoting peak contraction and

Cable Curl

Master the Cable Curl for sculpted biceps. This exercise ensures constant tension, promoting peak muscle contraction and superior arm development.

Band Pushdown

Strengthen your triceps with the band pushdown. This effective exercise isolates the triceps brachii, building arm definition and pushing strength.

Barbell Reverse Grip Floor Press

Target your triceps and upper chest effectively with the Barbell Reverse Grip Floor Press. This exercise builds pressing strength and muscle definition.

Barbell Reverse Close-grip Bench Press

Build powerful triceps and enhance upper chest definition with the Barbell Reverse Close-grip Bench Press.

Barbell Reverse Band Bench Press

A bench press variation using bands to reduce weight at the bottom, enabling heavier lifts or more reps. Build strength and power.

Barbell Prone Incline Curl

Strengthen your brachialis with the barbell prone incline curl. This isolation exercise builds peak arm strength and muscle definition effectively and

Barbell Preacher Curl

Sculpt powerful upper arms with the Barbell Preacher Curl. This isolation exercise intensely targets the brachialis, enhancing arm definition and strength.

Barbell Pin Presses

Barbell Pin Presses are an upper body strength exercise that primarily target the shoulders and triceps, with the chest and upper back also being engaged.

Barbell Pin Close Grip Bench Press

Strengthen your triceps and chest with the Barbell Pin Close Grip Bench Press. This exercise uses a close grip and pins for a controlled, powerful push.

Barbell One Arm Floor Press

Build powerful triceps and shoulder stability with the Barbell One Arm Floor Press.

Barbell Lying Triceps Extension Skull Crusher

Sculpt powerful triceps with the Barbell Lying Triceps Extension. This isolation exercise targets all three heads of the triceps for impressive arm

Barbell Lying Triceps Extension

Extend your triceps with the barbell lying triceps extension. This isolation exercise effectively builds strength and definition in the back of your upper

Barbell Lying Preacher Curl

Maximize brachialis and biceps growth with the Barbell Lying Preacher Curl. This exercise isolates your upper arm muscles for peak contraction and

Barbell Lying extension

Sculpt powerful triceps with the barbell lying extension. This effective isolation exercise strengthens your upper arms by extending the elbows against

Barbell Lying Close grip Press

Target your triceps effectively with the Barbell Lying Close Grip Press. Strengthen your upper arms by pressing a barbell from a lying position, focusing

Barbell Lying Close grip Triceps Extension

Perform barbell lying close grip triceps extensions to effectively isolate and build strength in all three heads of your triceps for powerful arms.

Barbell Lying Back of the Head Tricep Extension

Strengthen your triceps with the Barbell Lying Back of the Head Tricep Extension. This isolation exercise targets all three triceps heads for sculpted

Barbell JM Bench Press

The Barbell JM Bench Press powerfully builds triceps strength and size while engaging your chest.

Barbell Incline Triceps Extension Skull Crusher

Target your triceps with the Barbell Incline Triceps Extension. Lying on an incline bench, extend a barbell overhead, isolating the triceps for strength

Barbell Incline Close Grip Bench Press

Build strong triceps with the Barbell Incline Close Grip Bench Press. This upper body exercise targets your triceps, chest, and shoulders for powerful

Barbell Incline Reverse grip Press

Perform the Barbell Incline Reverse Grip Press to build a powerful upper chest and strong front deltoids.

Barbell Drag Curl

The Barbell Drag Curl is a unique twist on the traditional barbell curl that emphasizes the brachialis and brachioradialis muscles in a way that other

Barbell Decline Close Grip To Skull Press

Sculpt powerful triceps with the Barbell Decline Close Grip To Skull Press. This skull crusher variation on a decline bench enhances triceps isolation.

Barbell Close Grip Bench Press

Build powerful triceps and chest strength with the Barbell Close Grip Bench Press. This compound movement isolates the triceps more effectively.

Barbell Curl

Build stronger, more defined biceps with the classic barbell curl. Learn proper form to maximize muscle engagement and avoid injury.

Barbell Biceps Curl (with arm blaster)

Maximize bicep isolation and growth with the Barbell Biceps Curl using an arm blaster.

Dumbbell Incline Triceps Kickback

Strengthen your triceps with the Dumbbell Incline Triceps Kickback. This isolation exercise targets all three heads for sculpted, strong arms.

Dumbbell Standing Biceps Curl to Shoulder Press

Perform the Dumbbell Standing Biceps Curl to Shoulder Press for a powerful upper body workout.

Battling Ropes Low Waves

Engage your chest, shoulders, and upper arms with Battling Ropes Low Waves. This dynamic exercise builds muscular endurance and core stability.

Impossible dips

Master the impossible dip, an advanced bodyweight exercise targeting triceps, chest, and shoulders for incredible upper body strength and control.

Flag

Master the Flag, an advanced bodyweight exercise challenging your core, arms, and shoulders.

Bridge Pose Yoga Stretch

Strengthen your glutes and hamstrings while stretching your chest and hip flexors with Bridge Pose. Improve posture and relieve back pain.

Elbow - Flexion

Improve elbow joint flexibility and range of motion with this simple bodyweight elbow flexion stretch.

Cable Triceps Pushdown (V-bar) (with arm blaster)

Isolate your triceps with the Cable Triceps Pushdown using a V-bar and arm blaster.

Cable Triceps Pushdown (SZ-bar)

Sculpt strong triceps with the Cable Triceps Pushdown. This isolation exercise effectively targets all three heads of the triceps brachii for defined arms.

Cable Triceps Pushdown (V bar attachment)

Sculpt powerful triceps with the cable pushdown using a V-bar. This isolation exercise effectively targets all three triceps heads, building strength and

Cable Standing Reverse Grip One Arm Overhead Tricep Extension

Target and sculpt your triceps with the Cable Standing Reverse Grip One Arm Overhead Tricep Extension.

Cable Standing One Arm Triceps Extension

Isolate and strengthen your triceps with the Cable Standing One Arm Triceps Extension.

Cable Standing One Arm Tricep Pushdown (Overhand Grip)

Isolate your triceps with the Cable Standing One Arm Tricep Pushdown. Build strength and definition by extending your arm against resistance.

Cable Standing One Arm Hammer Curl with Rope Attachment

Build strong, defined biceps and forearms with the Cable Standing One Arm Hammer Curl.

Cable Standing Inner Curl

Perform the Cable Standing Inner Curl to effectively sculpt and strengthen your biceps.

Cable Standing High Cross Triceps Extension

Master the cable standing high cross triceps extension to sculpt and strengthen your triceps.

Cable Standing Crossover Overhead Tricep Extension

Strengthen your triceps with the Cable Standing Crossover Overhead Tricep Extension.

Cable Standing Close Press

Sculpt your upper body with the Cable Standing Close Press. This compound exercise targets your chest and triceps for strength and definition.

Cable Squatting Curl

Perform a cable squatting curl to engage your brachialis and biceps while simultaneously strengthening your glutes and quads.

Cable Single Arm Triceps Pushdown (Rope Attachment)

Target your triceps with the Cable Single Arm Triceps Pushdown. This isolation exercise builds strength and definition by focusing on one arm at a time.

Cable Seating Close Press

Build powerful triceps and a strong chest with the Cable Seated Close Press. This exercise enhances upper body strength and muscle definition effectively.

Cable Seated Overhead Curl (SZ Bar)

Perform seated overhead cable curls with an EZ bar to target your biceps brachii, emphasizing the long head for peak development and upper arm definition.

Cable Seated One Arm Concentration Curl

Isolate your biceps with the cable seated one-arm concentration curl. Maximize muscle activation for peak arm development and definition.

Cable Seated High Pulley Overhead Tricep Extension

Target and sculpt your triceps with the Cable Seated High Pulley Overhead Tricep Extension.

Cable Seated Floor One Arm Concentration Curl

Isolate and sculpt your biceps with the Cable Seated Floor One Arm Concentration Curl.

Cable Seated Curl

Perform a cable seated curl to effectively isolate and build your biceps. This exercise provides constant tension, promoting muscle growth and strength in

Cable Rope High Pulley Overhead Tricep Extension

Sculpt and strengthen your triceps with the Cable Rope High Pulley Overhead Tricep Extension.

Cable Rope Incline Tricep Extension

Strengthen and define your triceps with the Cable Rope Incline Tricep Extension. This isolation exercise effectively targets all three heads for powerful

Cable Rope One Arm Hammer Preacher Curl

Isolate and build strong, thick biceps with the Cable Rope One Arm Hammer Preacher Curl.

Cable Rope Lying on Floor Tricep Extension

Sculpt your triceps with the Cable Rope Lying Tricep Extension. This isolation exercise targets all three heads for improved arm definition and pressing

Cable Rope Hammer Preacher Curl

Perform the Cable Rope Hammer Preacher Curl to build strong, peaked biceps and forearms.

Cable Reverse Grip Triceps Pushdown (SZ-bar) (with arm blaster)

Target your triceps with the Cable Reverse Grip Triceps Pushdown using an SZ-bar and arm blaster.

Cable Reverse grip Pushdown

Sculpt and strengthen your triceps with the Cable Reverse-grip Pushdown. This effective exercise uses a cable machine to target the back of your upper

Cable Reverse Grip Triceps Pushdown (SZ-bar)

Target your triceps with the cable reverse grip pushdown using an SZ-bar. This variation emphasizes the medial and lateral heads for defined arms.

Cable Reverse Grip Biceps Curl (SZ-bar)

Target your biceps and forearms with the Cable Reverse Grip Biceps Curl (SZ-bar). This exercise builds strength and definition with a unique grip.

Cable Rear Drive

The Cable Rear Drive is an effective isolation exercise to strengthen and sculpt your triceps brachii.

Cable Pushdown (with rope attachment)

Master the cable pushdown with a rope attachment to sculpt strong, defined triceps. This exercise maximizes muscle activation and range of motion.

Cable Pushdown

Target your triceps with the cable pushdown! This isolation exercise effectively builds upper arm strength and definition.

Cable Pulldown Bicep Curl

Sculpt your biceps with the Cable Pulldown Bicep Curl. This standing exercise uses a cable machine to provide constant tension, maximizing muscle

Cable Preacher Curl

Target your brachialis and biceps with the Cable Preacher Curl. This isolation exercise provides constant tension for superior arm development and muscle

Cable Overhead Triceps Extension (rope attachment)

Exercise that targets the triceps muscles by extending the arms overhead using a rope attached to a cable pulley machine.

Cable Overhead Single Arm Triceps Extension (rope attachment)

Sculpt and strengthen your triceps with the single-arm overhead cable extension. Isolate muscle for definition and power.

Cable Overhead Curl on Exercise Ball

Sculpt strong biceps and engage your core with the Cable Overhead Curl on an Exercise Ball. This dynamic movement enhances stability and arm strength.

Cable Overhead Curl

Target your biceps brachii with the Cable Overhead Curl. This isolation exercise provides constant tension, promoting peak contraction and muscle growth.

Cable One Arm Tricep Pushdown

Isolate and strengthen your triceps with the cable one-arm pushdown. This exercise effectively targets the triceps brachii for improved arm definition and

Cable One Arm Side Triceps Pushdown

Isolate and strengthen your triceps with the Cable One Arm Side Triceps Pushdown. This focused exercise builds upper arm definition and power using a

Cable One Arm Preacher Curl

Isolate your biceps with the Cable One Arm Preacher Curl. This exercise effectively targets the brachialis and biceps brachii for peak muscle contraction

Cable One Arm Reverse Preacher Curl

Strengthen your forearms and upper arms with the Cable One Arm Reverse Preacher Curl.

Cable one arm inner biceps curl

Master the cable one-arm inner biceps curl to specifically target your brachialis and inner biceps.

Cable One Arm High Pulley Overhead Tricep Extension

Isolate and sculpt your triceps with the Cable One Arm High Pulley Overhead Tricep Extension.

Cable One Arm Curl

Sculpt your biceps with the Cable One Arm Curl. This isolation exercise provides constant tension, enhancing muscle growth and definition.

Cable Neutral Grip Kickback

Sculpt and strengthen your triceps with the Cable Neutral Grip Kickback. This isolation exercise effectively targets the triceps brachii for definition

Cable Lying Triceps Extension (with Rope)

Strengthen your triceps with the Cable Lying Triceps Extension. This isolation exercise effectively targets all three heads of the triceps for sculpted

Cable Lying Triceps Extension (Low)

Extend your triceps with the Cable Lying Triceps Extension. This exercise targets all three heads of the triceps for improved arm strength and definition.

Cable Lying Close Press

Strengthen your triceps with the Cable Lying Close Press. This exercise targets the back of your upper arms, promoting muscle growth and definition while

Cable Lying Bicep Curl

Maximize bicep activation with the Cable Lying Bicep Curl. This isolation exercise minimizes momentum, ensuring peak contraction for stronger, more

Cable Incline Triceps Extension

Target your triceps with cable incline extensions. Focus on controlled movement for maximum muscle engagement and definition. Extend your elbows fully.

Cable Incline Skull Crusher

Target your triceps effectively with the Cable Incline Skull Crusher. This exercise isolates the triceps by extending elbows on an incline, providing

Cable Incline Close grip Curl

Target your biceps with the Cable Incline Close Grip Curl. This exercise offers constant tension, maximizing muscle activation for peak development and

Cable Incline Biceps Curl

Perform the Cable Incline Biceps Curl to isolate and build peak biceps strength and definition.

Cable High Pulley Overhead Tricep Extension

Sculpt strong triceps with the Cable High Pulley Overhead Tricep Extension. Extend your arms overhead to isolate and build impressive upper arm definition.

Cable High Triceps Extension

Sculpt strong triceps with the Cable High Triceps Extension. This isolation exercise effectively targets all three heads for defined, powerful arms.

Cable Drag Curl

Master the Cable Drag Curl to build peaked biceps. This isolation exercise targets your upper arms by pulling the cable up your torso with pinned elbows.

Cable Close Grip Curl

Target your biceps with the Cable Close Grip Curl. This isolation exercise provides constant tension for optimal muscle growth and definition in your

Cable Biceps Curl (SZ-bar)

Curl an SZ-bar attached to a low pulley cable machine to effectively target your biceps. Maintain constant tension for optimal muscle growth and strength.

Cable Concentration Curl

Sculpt your biceps with the Cable Concentration Curl. This isolation exercise provides constant tension for peak contraction and muscle growth.

Cable Concentration Extension (on knee)

Sculpt and strengthen your triceps with the Cable Concentration Extension, a focused, kneeling exercise using a cable machine.

Cable Bent Over Single Arm Neutral Grip Kickback with Rope Attachment

Sculpt and strengthen your triceps with the Cable Bent Over Single Arm Neutral Grip Kickback.

Cable Bent Over Single Arm Kickback

Isolate and strengthen your triceps with the Cable Bent Over Single Arm Kickback. This exercise targets the back of your upper arm for definition and

Cable Bent Over Neutral Grip Kickback with Rope Attachment

Effectively isolate your triceps with the Cable Bent Over Neutral Grip Kickback. Perform bent over with a rope attachment for optimal muscle engagement.

Cable Alternate Triceps Extension

Target your triceps with the Cable Alternate Triceps Extension. This isolation exercise allows for a focused, intense contraction on each arm, building

Brachialis Narrow Pull ups

Master the brachialis narrow pull-up, a challenging bodyweight exercise that intensely targets your brachialis muscles for superior arm development.

Bottle Hammer Curl

Build stronger upper arms and forearms with the Bottle Hammer Curl. This effective exercise targets the brachialis, biceps, and brachioradialis using a

Bodyweight Side Lying Biceps Curl

Lie on your side and curl your arm using only your bodyweight for resistance. This unique biceps curl variation targets your upper arms effectively and

Bodyweight Kneeling Triceps Extension

Strengthen your triceps with the Bodyweight Kneeling Triceps Extension. This effective bodyweight exercise targets the back of your upper arms, building

Biceps Curl with Bed Sheet

Target your biceps brachii with this innovative bodyweight curl using a bed sheet and a sturdy door or wall.

Biceps Leg Concentration Curl

Target your biceps effectively with the Biceps Leg Concentration Curl. Sit, brace your arm against your thigh, and curl a dumbbell for focused muscle

Bench Dip on Stability Ball

Target your triceps and challenge your core stability with the bench dip on a stability ball. Build upper arm strength and improve balance effectively.

Bench Dip with legs on bench

Master the Bench Dip with elevated feet to sculpt strong triceps. This bodyweight exercise effectively targets your upper arms and shoulders for increased

Bench Dip (knees bent)

Perform bench dips with bent knees to effectively target your triceps using only your body weight and a sturdy bench or chair.

Barbell Standing Wide-Grip Biceps Curl

Perform the Barbell Standing Wide-Grip Biceps Curl to sculpt your outer biceps. This exercise effectively isolates and builds mass in the upper arms for

Barbell Standing Wide grip Curl

Perform the Barbell Standing Wide Grip Curl to build impressive biceps size and strength.

Barbell Standing Overhead Triceps Extension

Build strong, defined triceps with the Barbell Standing Overhead Triceps Extension.

Barbell Standing Concentration Curl

Sculpt your upper arms with the Barbell Standing Concentration Curl, an isolation exercise that intensely targets the brachialis for peak arm development.

Barbell Standing Close Grip Curl

Targets biceps with a close grip barbell curl. Stand tall, keep elbows tucked, and lift the bar to shoulder height for maximum bicep engagement.

Barbell Strict Curl

Build peak bicep strength and size with the Barbell Strict Curl. This isolation exercise emphasizes controlled elbow flexion for maximum muscle engagement

Barbell Spider Curl

Perform Barbell Spider Curls to effectively isolate your biceps. Lean against an incline bench, allowing your arms to hang freely, then curl the barbell

Barbell Seated Overhead Triceps Extension

Strengthen your triceps with the Barbell Seated Overhead Triceps Extension. This isolation exercise targets all three heads of the triceps for sculpted

Barbell Seated Close grip Behind Neck Triceps Extension

Sculpt your triceps with the Barbell Seated Close Grip Behind Neck Triceps Extension.

Barbell Reverse Grip Skullcrusher

Strengthen your triceps with the Barbell Reverse Grip Skullcrusher. This isolation exercise targets all three heads for impressive arm definition and

Handstand

Master the handstand! This challenging bodyweight exercise builds incredible upper body strength, core stability, and balance.

Overhead Triceps Stretch

Lengthen your triceps and enhance shoulder mobility with this effective overhead stretch. Gently deepen the stretch for improved flexibility and recovery.

Roll Ball Bicep Brachii

Release bicep tension and improve flexibility with the Roll Ball Bicep Brachii stretch.

Stalder Press

Master the Stalder Press, an advanced gymnastics skill lifting your body from a straddle sit to a handstand using immense core and upper body strength.

Supination Bar Suspension Stretch

Improve wrist mobility and forearm flexibility with the Supination Bar Suspension Stretch.

Triceps Dip Stretch

Stretch and lengthen your triceps, chest, and shoulders with the Triceps Dip Stretch. Improve flexibility and range of motion safely and effectively.

Weighted Seated Triceps Extension

Sculpt powerful triceps with the weighted seated triceps extension. This isolation exercise builds strength and definition in your upper arms effectively.

Wall Pulse

Perform wall pulses to build triceps endurance and strength. Lean into a wall with hands at shoulder height, then pulse your body slightly by bending and

Triceps Dip on High Parallel Bars

Master the triceps dip on high parallel bars to build powerful triceps and upper body strength. This compound exercise effectively targets arm extension.

Suspender Biceps Curl

Perform a challenging biceps curl using your body weight and a suspension trainer. Strengthen your upper arms effectively with precise form and control.

Dumbbell Pronate grip Triceps Extension

Strengthen your triceps with dumbbell pronated grip triceps extensions. This isolation exercise targets the back of your upper arm for definition and

Dumbbell Preacher Swing Curl

Maximize bicep and brachialis engagement with the Dumbbell Preacher Swing Curl. This unique variation uses a controlled swing to stimulate arm growth

Dumbbell Curl Press Extension

Master the Dumbbell Curl Press Extension, a dynamic compound movement that sculpts your biceps, shoulders, and triceps in one fluid motion for complete

Cable Overhead Tricep Extension Straight Bar

Target your triceps with the Cable Overhead Tricep Extension. This isolation exercise effectively builds strength and definition in your upper arms using

Barbell Curl Press Extension

Master the Barbell Curl Press Extension, a dynamic full-body upper arm exercise targeting biceps, shoulders, and triceps.

Band Standard Biceps Curl

Target your biceps with this effective resistance band curl. Stand on the band, grip, and curl your arms to build stronger, more defined upper arms.

Band 45 degrees Biceps Curl

Perform the Band 45 degrees Biceps Curl to sculpt your biceps with constant tension.

Band Cross Chest Biceps Curl

Target your biceps with the Band Cross Chest Biceps Curl. This effective resistance band exercise builds upper arm strength and definition by curling the

Band Horizontal Biceps Curl

Perform Band Horizontal Biceps Curls to build strong, sculpted biceps. This isolation exercise targets the bicep brachii with continuous resistance,

Band Kneeling Preacher Curl

Strengthen and define your biceps with the Band Kneeling Preacher Curl. This isolation exercise uses a resistance band to maximize bicep contraction and

Bodyweight Triceps Extension from Plank Position

Strengthen your triceps and core with this challenging bodyweight exercise. Extend your arms from a plank to build upper arm strength and stability.

Cable Kneeling Preacher Curl

Target your biceps with the Cable Kneeling Preacher Curl. This isolation exercise provides constant tension for peak muscle contraction and growth.

Cable Standing Single Arm Horizontal Triceps Extension

Sculpt strong triceps with the Cable Standing Single Arm Horizontal Triceps Extension.

Dumbbell Bent Over Curl

Target your biceps with the dumbbell bent-over curl. This effective isolation exercise strengthens your upper arms by curling dumbbells from a hinged

Dumbbell Seated Zottman Curl

Build strong biceps and forearms with the Seated Zottman Curl. This unique dumbbell exercise targets both bicep heads and all forearm muscles.

EZ Bar California Skullcrusher

Target your triceps with the EZ Bar California Skullcrusher. This variation emphasizes a longer range of motion, promoting muscle growth and definition.

Power Sled Triceps Extension

Target and strengthen your triceps with the Power Sled Triceps Extension. This unique exercise uses a sled to provide resistance, building upper arm

Ring One Arm Biceps Curl

Master the Ring One Arm Biceps Curl for superior biceps development and enhanced grip strength.

Seated Overhead Triceps Extension on a Chair

Targets triceps, shoulders, and core. Perform seated overhead triceps extensions using just a chair to build upper arm strength and stability effectively.

Suspension Triceps Extension

Strengthen your triceps and core with suspension triceps extensions. Extend your arms while leaning forward, engaging your upper arms for definition.

Triceps Stretch Against Wall

Stretch your triceps effectively against a wall to improve flexibility and reduce muscle tightness. This simple stretch targets the back of your upper arm.

Tiger Tail Tricep

Improve tricep and shoulder flexibility with the Tiger Tail Tricep stretch. Use a roller to effectively massage and lengthen these key upper body muscles.

Suspension In Pulley Machine In Supination Stretch

Deeply stretch your biceps and forearms with this supinated cable machine suspension. Improve flexibility and release tension in your upper arm.

Roll Triceps Side Lying on Floor

Release triceps tension with this effective side-lying roll stretch. Improve flexibility and reduce soreness in your upper arms using a foam roller on the

Reaching Down Triceps Stretch

Effectively stretch your triceps with this simple, bodyweight exercise. Improve flexibility and reduce muscle tension in your upper arms.

Ez Bar Preacher Arms Stretch

Stretch your biceps, forearms, and shoulders effectively with the EZ Bar Preacher Arms Stretch. Improve flexibility and range of motion.

Extension Of Arms In Vertical Stretch

Improve flexibility in your shoulders and triceps with this simple vertical arm extension stretch. Enhance range of motion and reduce tension.

Exercise Ball Seated Triceps Stretch

Improve triceps flexibility and reduce upper arm tension with this gentle, seated stretch using an exercise ball. Enhance range of motion safely.

Elbow - Extension

Gently extend your elbow to stretch the triceps and improve flexibility. This simple bodyweight movement helps release tension in the upper arm.

Biceps Stretch Behind The Back

Stretch your biceps and front of the shoulders effectively with this simple behind-the-back move.

Dumbbell Biceps Curl Squat

Combine a squat and biceps curl to build strength in your legs, glutes, and arms. This dynamic exercise improves full-body coordination and muscle

Weighted Seated Bicep Curl (on stability ball)

Perform seated bicep curls on a stability ball with a medicine ball to isolate your brachialis and biceps, enhancing arm strength and stability.

Weighted Incline Svend Press

Strengthen your upper chest and shoulders with the Weighted Incline Svend Press. This exercise maximizes pectoral activation for sculpted definition.

Triceps Press

Master the bodyweight triceps press to build strong, defined triceps. This effective exercise uses your own bodyweight to challenge your upper arms,

Triceps Press (Head Below Bench)

Challenge your triceps with this bodyweight press, positioning your head below the bench for increased range of motion and muscle activation.

Svend Bench Press

The Svend Bench Press targets your pectorals, triceps, and deltoids using two weight plates.

Smith Machine Decline Close Grip Bench Press

Strengthen your lower chest and triceps with the Smith Machine Decline Close Grip Bench Press. This exercise offers stability for effective muscle growth.

Single Leg Dip on floor

Strengthen your triceps and improve core stability with the Single Leg Dip on floor. This bodyweight exercise challenges upper body strength and balance.

Seated Shoulder Tap on a Chair

Improve core stability and shoulder control with seated shoulder taps. This exercise strengthens your core while enhancing upper body coordination and

Resistance Band Triceps Pushdown

Build strong, defined triceps with the resistance band triceps pushdown. Effectively target all three heads of your triceps brachii for upper arm strength.

Resistance Band Seated Biceps Curl

Sculpt your biceps with the Resistance Band Seated Biceps Curl. This effective exercise targets your upper arms, building strength and definition from a

Power Sled Biceps Curl

Challenge your biceps with the Power Sled Biceps Curl. This unique exercise builds upper arm strength and endurance by pulling a weighted sled towards you.

Narrow Push-Up on Exercise Ball

Challenge your triceps and core with narrow push-ups on a stability ball. This advanced variation builds strength and improves balance.

Medicine Ball Supine Chest Throw

Develop explosive power and strength in your chest, triceps, and shoulders with the Medicine Ball Supine Chest Throw.

Lying Double Legs Hammer Curl with Towel

Strengthen your brachioradialis with the Lying Double Legs Hammer Curl. Lie on your back, use a towel under your feet, and curl your legs towards your

Lying Biceps Curl with Towel

Strengthen your biceps with the Lying Biceps Curl using a towel. This effective isolation exercise targets the biceps brachii and brachialis, promoting

Elbow Extensor Anconeus Stretch

Effectively stretch your anconeus, a small elbow extensor muscle, to improve flexibility and reduce tension in your upper arm. Enhance elbow health.

Lever Seated Dip

Master the Lever Seated Dip to build powerful triceps, chest, and shoulders. This leverage machine exercise helps you push handles down for effective

Lever Reverse Grip Preacher Curl

Target your brachialis and biceps with the Lever Reverse Grip Preacher Curl. This isolation exercise builds peak arm strength and definition, utilizing a

Lever Hammer Grip Preacher Curl

Target your biceps and brachialis with the Lever Hammer Grip Preacher Curl. This isolation exercise builds peak arm strength and muscle using a leverage

Lever Alternate Biceps Curl

Perform the Lever Alternate Biceps Curl to isolate and strengthen each bicep individually, building impressive arm size and definition with controlled

Triceps Stretch

Effectively stretch your triceps brachii to improve upper arm flexibility and reduce muscle tension.

Elbow Flexor Stretch

Stretch your elbow flexors and improve arm flexibility with this simple, effective bodyweight stretch. Enhance range of motion and reduce muscle tension.

Elbow Extension And Supination - Pronation Forearm Stretch

Improve forearm flexibility and elbow joint mobility with the Elbow Extension and Supination-Pronation Forearm Stretch.

Lying Double Legs Biceps Curl with Towel

Strengthen your biceps brachii with this unique bodyweight exercise. Lie on your back, loop a towel around your legs, and curl your arms against leg

Smith Machine Incline Tricep Extension

Target your triceps with the Smith Machine Incline Tricep Extension. This isolation exercise builds arm strength and definition using a stable, fixed path.

Smith Machine Bicep Curl

Perform controlled bicep curls using the Smith machine to isolate and build strength in your biceps.

Smith Incline Reverse grip Press

Perform the Smith Incline Reverse Grip Press to target your upper chest, triceps, and anterior deltoids.

Smith Drag Curl

Isolate your biceps with the Smith Drag Curl, leveraging the machine's fixed path for strict form and maximum muscle contraction.

Smith Close Grip Bench Press

Target your triceps and inner chest with the Smith Close Grip Bench Press. This exercise builds upper body strength and muscle mass with controlled

Side Push up

Master the Side Push-up to build upper body strength and core stability. This dynamic exercise targets your chest, shoulders, and triceps.

Ring Dips

Master ring dips to build immense upper body strength, targeting your triceps, chest, and shoulders with this advanced bodyweight exercise.

Reverse Push-up

A reverse push-up is a bodyweight exercise that targets the triceps and shoulders.

Reverse Dip

Strengthen your triceps and shoulders with the bodyweight reverse dip. This effective exercise uses your own body to build upper body pushing strength.

Push up on Forearms

Build triceps strength and core stability with the Forearm Push-up. Lower and push your body up from a forearm plank for a challenging upper body workout.

Overhead Triceps Extension with Bed Sheet

Target triceps with an effective bodyweight overhead extension using a bed sheet. Strengthen your upper arms by controlling the eccentric and concentric

Olympic Barbell Triceps Extension

Target your triceps with the Olympic Barbell Triceps Extension. Lie on a bench and extend a barbell overhead to build strength and definition in your

One Arm Dip

Master the one-arm dip for incredible triceps and upper body strength. This advanced bodyweight exercise builds serious power and stability.

Medicine Ball Close Grip Push Up

Elevate your push-up game with the Medicine Ball Close Grip Push Up. This variation intensely targets your triceps and chest, building upper body strength

Lever Triceps Dip (plate loaded)

Sculpt powerful triceps with the Lever Triceps Dip. This plate-loaded machine exercise effectively isolates your triceps for strength and definition.

Lever Preacher Curl (Turned Torso)

Perform the Lever Preacher Curl with a turned torso to specifically target the brachialis muscle, enhancing arm thickness and strength.

Lever Preacher Curl (plate loaded)

Isolate your brachialis with the plate-loaded lever preacher curl. This exercise uses a machine to stabilize your arms, optimizing muscle growth and

Lever Overhand Triceps Dip

Strengthen your triceps with the Lever Overhand Triceps Dip. This seated exercise targets the back of your arms by pushing down a lever using an overhand

Lever Biceps Curl

Target your biceps effectively with the Lever Biceps Curl. This machine-based exercise isolates your upper arm muscles for peak contraction and strength.

Lever Bicep Curl

Build strong, defined brachialis and biceps with the Lever Bicep Curl. This isolation exercise uses a machine for controlled, effective arm development.

Kneeling Half Triceps Extension

Strengthen your triceps with the kneeling half triceps extension. This bodyweight exercise isolates your upper arms for defined, sculpted muscles and

Kettlebell Standing One Arm Extension

Strengthen your triceps with the Kettlebell Standing One Arm Extension. This isolation exercise effectively targets the back of your upper arm for

Kettlebell Overhead Triceps Extension

Extend your triceps with a kettlebell overhead for powerful arm development. This isolation exercise targets all three heads of the triceps brachii.

Kettlebell Lying Triceps Extension Skull Crusher

Perform kettlebell lying triceps extensions to strengthen your triceps. Lie on your back, extend the kettlebell overhead, and lower it towards your head.

Dumbbell Seated Front and Back Tate Press

Perform the Dumbbell Seated Front and Back Tate Press to target your triceps with a unique alternating motion.

Dumbbell Lunge with Bicep Curl

Combine a lunge and bicep curl to build lower body strength, sculpt your arms, and improve coordination.

Kettlebell Concentration Curl

Master the Kettlebell Concentration Curl to sculpt your biceps. This isolation exercise targets your upper arms with precise, controlled movements.

Inverted Chin Curl with Bent Knee between Chairs

Target your biceps with this unique inverted chin curl performed between two sturdy chairs. Strengthen your upper arms effectively using your body weight.

Handstand Push Up

Master the Handstand Push Up for incredible upper body strength and shoulder development.

EZ-Barbell Standing Wide Grip Biceps Curl

Target your biceps brachii effectively with the EZ-Barbell Standing Wide Grip Biceps Curl.

EZ-Bar Drag Bicep Curl

Master the EZ-Bar Drag Bicep Curl to sculpt strong, defined biceps. This unique curl variation keeps the bar close, maximizing bicep tension throughout

EZ-bar 21s

Master EZ-bar 21s to sculpt powerful biceps. This unique curling technique uses three distinct ranges of motion for intense muscle growth and strength.

EZ-bar Biceps Curl (with arm blaster)

Perform the EZ-bar Biceps Curl with an arm blaster to isolate your biceps and maximize muscle contraction.

EZ-bar Close Grip Bench Press

Master the EZ-bar Close Grip Bench Press to build powerful triceps and improve pressing strength.

EZ Barbell Standing Preacher Curl

Perform the EZ Barbell Standing Preacher Curl to isolate your biceps and forearms.

EZ Barbell Seated Curls

Target your biceps with EZ Barbell Seated Curls. This isolation exercise builds peak arm strength and muscle definition from a stable, seated position.

EZ Barbell Seated Triceps Extension

Target the triceps with EZ Barbell Seated Triceps Extensions. Extend your arms overhead to build strong, defined upper arms effectively and safely.

EZ Barbell Spider Curl

Isolate and build your biceps with EZ Barbell Spider Curls. This exercise maximizes muscle contraction by enhancing range of motion for superior upper arm

EZ Barbell Decline Triceps Extension

Target your triceps with the EZ Barbell Decline Triceps Extension. This isolation exercise effectively builds muscle by extending the EZ bar from a

EZ Barbell Preacher Curl

Target your biceps effectively with the EZ Barbell Preacher Curl. This isolation exercise builds peak bicep strength and definition using an EZ bar on a

EZ Barbell JM Bench Press

Master the EZ Barbell JM Press for superior triceps growth and strength. This unique bench press variation targets your triceps with a controlled,

EZ Barbell Incline Triceps Extension

Target your triceps with the EZ Barbell Incline Triceps Extension. This isolation exercise effectively builds upper arm strength and definition.

EZ Barbell Decline Close grip Face Press

Perform the EZ Barbell Decline Close Grip Face Press to build powerful triceps. This exercise sculpts your upper arms, enhancing strength and definition

EZ Barbell Close Grip Preacher Curl

Maximize brachialis isolation and bicep peak development with the EZ Barbell Close Grip Preacher Curl.

EZ Barbell Curl

Sculpt your biceps with the EZ Barbell Curl. The EZ bar's unique grip reduces wrist strain while effectively building upper arm strength and size.

EZ Barbell Close grip Curl

Maximize bicep growth with the EZ Barbell Close Grip Curl. This isolation exercise effectively targets the biceps brachii, promoting peak development and

EZ Bar Standing French Press

Sculpt strong triceps with the EZ Bar Standing French Press. This effective overhead extension targets all three heads of the triceps for impressive arm

EZ Bar Seated Close Grip Concentration Curl

Target your brachialis with the EZ Bar Seated Close Grip Concentration Curl. Sit, brace your elbow, and perform controlled curls for peak upper arm

EZ Bar Lying Close Grip Triceps Extension Behind Head

Strengthen your triceps with the EZ Bar Lying Close Grip Triceps Extension. Lie on a bench, lower the bar behind your head, and extend for sculpted arms.

EZ Bar French Press on Exercise Ball

Perform the EZ Bar French Press on an exercise ball to sculpt strong triceps while challenging core stability.

Exercise Ball Supine Triceps Extension

Strengthen your triceps with this supine extension performed on an exercise ball. This exercise isolates the triceps, promoting muscle growth and

Exercise Ball Dip

Strengthen your triceps with the Exercise Ball Dip, a bodyweight exercise enhancing upper arm definition and stability. Perfect for all fitness levels.

Dumbbell Zottman Preacher Curl

Perform Zottman Preacher Curls to target your biceps and forearms. This unique curl variation combines a supinated lift with a pronated eccentric for

Dumbbells Seated Triceps Extension

Strengthen your triceps with the seated dumbbell overhead extension. This isolation exercise effectively targets all three heads of the triceps for upper

Dumbbell Zottman Curl

The Zottman Curl targets your biceps and forearms with a unique wrist rotation. Curl up with palms facing up, then rotate to palms down for the eccentric

Dumbbell Waiter Biceps Curl

Strengthen and define your biceps with the Dumbbell Waiter Biceps Curl. This unique variation holds a dumbbell vertically, enhancing peak contraction for

Dumbbell Twisting Bench Press

Boost your chest strength and definition with the Dumbbell Twisting Bench Press. This dynamic exercise engages your pecs with a unique rotational movement.

Dumbbell Tricep Kickback With Stork Stance

Strengthen triceps and improve balance with the Dumbbell Tricep Kickback in Stork Stance.

Dumbbell Tate Press

Target your triceps with the Dumbbell Tate Press. This unique movement emphasizes the medial head, promoting strength and definition in your upper arms.

Dumbbell Standing Zottman Preacher Curl

Perform the Dumbbell Standing Zottman Preacher Curl to build peak biceps and powerful forearms. This variation uses a preacher bench for stability.

Dumbbell Standing Single Spider Curl

Target your biceps with the Dumbbell Standing Single Spider Curl, an effective isolation exercise for building peak and definition. Perform with precision.

Dumbbell Standing Triceps Extension

Target your triceps with the dumbbell standing triceps extension. This isolation exercise strengthens and sculpts the back of your upper arms effectively.

Dumbbell Standing Preacher Curl

Maximize brachialis and biceps engagement with the Dumbbell Standing Preacher Curl. Isolate your arm muscles for powerful, controlled growth.

Dumbbell Standing One Arm Concentration Curl

Target your brachialis and biceps with the Dumbbell Standing One Arm Concentration Curl.

Dumbbell Standing One Arm Curl Over Incline Bench

Sculpt your biceps with the Dumbbell Standing One Arm Curl Over Incline Bench. This isolation exercise provides stability for a focused, effective arm

Dumbbell Standing One Arm Extension

Strengthen your triceps with the Dumbbell Standing One Arm Extension. This isolation exercise targets the back of your upper arm for improved strength and

Dumbbell Standing Kickback

Strengthen your triceps with the dumbbell standing kickback. This isolation exercise targets the back of your upper arms for defined, sculpted muscles.

Dumbbell Standing French Press

Strengthen your triceps with the Dumbbell Standing French Press. Lift a dumbbell overhead, then slowly lower it behind your head for peak muscle

Dumbbell Standing Concentration Curl

Isolate your brachialis and biceps with the dumbbell standing concentration curl. This focused exercise maximizes muscle activation for peak arm

Dumbbell Standing Biceps Curl

Master the dumbbell standing biceps curl to build stronger, more defined biceps. This classic isolation exercise effectively targets the biceps brachii

Dumbbell Standing Bent Over Two Arm Triceps Extension

Target your triceps with the Dumbbell Standing Bent Over Two Arm Triceps Extension.

Dumbbell Standing Bent Over One Arm Triceps Extension

Strengthen your triceps with the Dumbbell Standing Bent Over One Arm Triceps Extension.

Dumbbell Standing Alternating Tricep Kickback

Strengthen your triceps with the Dumbbell Standing Alternating Tricep Kickback. This isolation exercise targets the back of your upper arms for defined,

Dumbbell Single Spider Curl with Chest Support

Isolate and build peak bicep strength with the Dumbbell Single Spider Curl. This chest-supported movement eliminates momentum, ensuring maximum tension on

Dumbbell Seated Triceps Extension

Strengthen your triceps with the Dumbbell Seated Triceps Extension. This isolation exercise effectively targets all three heads of the triceps for

Dumbbell Seated Single Arm Overhead Triceps Extension

Target and sculpt your triceps with the seated single-arm overhead dumbbell extension.

Dumbbell Seated Single Arm Overhead Triceps Extension (left)

Perform the Dumbbell Seated Single Arm Overhead Triceps Extension to sculpt and strengthen your triceps effectively.

Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension

Build strong, defined triceps with this seated one-arm overhead dumbbell extension.

Dumbbell Seated Preacher Curl

Perform dumbbell seated preacher curls to isolate your brachialis and build impressive arm definition.

Dumbbell Seated One Arm Kickback

Isolate and strengthen your triceps with the seated one-arm dumbbell kickback. This exercise effectively targets the triceps brachii for improved arm

Dumbbell Seated One Arm Bicep Curl on Exercise Ball with Leg Raised

Master the one-arm dumbbell bicep curl on an exercise ball with a raised leg to build peak bicep strength, enhance core stability, and improve balance.

Dumbbell Seated Kickback

Master the Dumbbell Seated Kickback to sculpt and strengthen your triceps. This isolation exercise targets all three heads for defined upper arms.

Dumbbell Seated Inner Biceps Curl

Perform a seated dumbbell bicep curl with a supinated grip, focusing on squeezing the bicep at the top for peak contraction and inner head engagement.

Dumbbell Seated Hammer Curl

Perform seated dumbbell hammer curls to build strong forearms and biceps. This exercise targets the brachioradialis, brachialis, and biceps brachii,

Dumbbell Seated Drag Curl

Perform seated dumbbell drag curls to isolate your biceps. This unique curl variation emphasizes peak contraction by keeping elbows back and dumbbells

Dumbbell Seated Curl

Perform dumbbell seated curls to build strong, sculpted biceps. This isolation exercise targets your upper arms for peak muscle development.

Dumbbell Seated Double Concentration Curl

Maximize bicep growth with the Dumbbell Seated Double Concentration Curl. This exercise intensely isolates your upper arm muscles for peak contraction and

Dumbbell Seated Bent Over Triceps Extension

Perform the Dumbbell Seated Bent Over Triceps Extension to effectively isolate and strengthen your triceps. This exercise builds arm definition and power.

Dumbbell Seated Bicep Curl

Build stronger, more defined biceps with the dumbbell seated bicep curl. This isolation exercise effectively targets the biceps for superior arm

Dumbbell Seated Biceps Curl (on stability ball)

Perform dumbbell seated biceps curls on a stability ball to build strong, sculpted biceps while actively engaging your core for improved stability and

Dumbbell Seated Bent Over Alternate Kickback

Perform the Dumbbell Seated Bent Over Alternate Kickback to isolate and strengthen your triceps.

Dumbbell Seated Bench Extension

Strengthen your triceps with the Dumbbell Seated Bench Extension. This isolation exercise effectively targets all three heads of the triceps brachii for

Dumbbell Seated Alternate Overhead Triceps Extension

Strengthen your triceps with this seated alternate overhead dumbbell extension. Isolate each arm to build upper arm strength and definition effectively.

Dumbbell Seated Alternate Hammer Curl on Exercise Ball

Strengthen your biceps and forearms with the dumbbell seated alternate hammer curl on an exercise ball. Improve stability and arm definition.

Dumbbell Reverse Spider Curl

Target your brachialis and forearms with the Dumbbell Reverse Spider Curl. Performed on an incline bench with an overhand grip, this curl variation

Dumbbell Reverse Push-up

Strengthen your triceps, deltoids, and upper back with the Dumbbell Reverse Push-up.

Dumbbell Reverse Grip Squeeze Bench Press

Perform the Dumbbell Reverse Grip Squeeze Bench Press to intensely activate your inner chest and triceps.

Dumbbell Prone Triceps Kickback

Strengthen your triceps with the Dumbbell Prone Triceps Kickback. This isolation exercise effectively targets all three heads for defined upper arms.

Dumbbell Prone Incline Hammer Curl

Perform dumbbell hammer curls lying prone on an incline bench to target the brachioradialis and biceps.

Dumbbell Prone Incline Curl

Perform dumbbell prone incline curls to isolate your brachialis and build thicker, stronger arms. Lying face-down on an incline bench maximizes tension.

Dumbbell Preacher Curl (Turned Torso)

Maximize brachialis activation with the Dumbbell Preacher Curl (Turned Torso). This isolation exercise uniquely positions your arm for peak contraction,

Dumbbell Preacher Curl over Exercise Ball

Perform dumbbell preacher curls using an exercise ball to stabilize your arms, intensely targeting the brachialis and biceps for peak arm development.

Dumbbell Preacher Curl

Isolate and sculpt your brachialis with the Dumbbell Preacher Curl. This exercise uses a preacher bench to stabilize your arm, maximizing muscle

Dumbbell Palms In Incline Bench Press

Target your upper chest effectively with the Dumbbell Palms In Incline Bench Press.

Dumbbell One Arm Zottman Preacher Curl

Master the Dumbbell One Arm Zottman Preacher Curl to build peak biceps and strong forearms.

Dumbbell One Arm Triceps Extension on Stability Ball

Target your triceps with this isolation exercise, performed seated on a stability ball.

Dumbbell One Arm Triceps Extension (on bench)

Isolate your triceps with the dumbbell one-arm triceps extension. Perform this effective upper arm exercise on a bench to build strength and definition.

Dumbbell One Arm Standing Hammer Curl

Strengthen your biceps and forearms with the Dumbbell One Arm Standing Hammer Curl. This effective exercise builds arm size and grip strength.

Dumbbell One Arm Standing Curl

Master the Dumbbell One Arm Standing Curl to build strong, defined biceps. This isolation exercise effectively targets each arm, enhancing strength and

Dumbbell One Arm Seated Hammer Curl

Perform the Dumbbell One Arm Seated Hammer Curl to build strong, well-defined forearms and biceps.

Dumbbell One Arm Seated Bicep Curl on Exercise Ball

Isolate your biceps with the Dumbbell One-Arm Seated Bicep Curl on an exercise ball. Build strength and improve core stability simultaneously.

Dumbbell One Arm Reverse Spider Curl

Target your biceps and forearms with the Dumbbell One Arm Reverse Spider Curl. This isolation exercise builds peak bicep contraction and forearm strength.

Dumbbell One Arm Prone Hammer Curl

Strengthen your biceps and forearms with the Dumbbell One Arm Prone Hammer Curl. Lying face down on an incline bench, this variation isolates the arm

Dumbbell One Arm Prone Curl

Target your biceps with the dumbbell one-arm prone curl. This isolation exercise minimizes momentum, ensuring a strict curl for peak bicep contraction.

Dumbbell One Arm Hammer Preacher Curl

Sculpt powerful forearms and biceps with the Dumbbell One Arm Hammer Preacher Curl.

Dumbbell One Arm Kickback

Isolate your triceps with the dumbbell one-arm kickback. This effective exercise targets the back of your upper arm for definition and strength.

Dumbbell One Arm Hammer Press on Exercise Ball

Strengthen your chest, triceps, and shoulders with the dumbbell one-arm hammer press on an exercise ball. This exercise also builds core stability.

Dumbbell One Arm French Press on Exercise Ball

Perform a single-arm dumbbell French press while stabilizing on an exercise ball. This targets your triceps, building strength and stability in your upper

Dumbbell Neutral Grip Bench Press

Build strong triceps and upper body with the dumbbell neutral grip bench press. This variation reduces shoulder strain while maximizing triceps engagement.

Dumbbell Lying Supine Biceps Curl

Perform dumbbell biceps curls while lying supine on a bench to isolate your biceps.

Dumbbell Lying Triceps Extension

Target your triceps with the dumbbell lying triceps extension. Perform this isolation exercise on a flat bench to build strong, defined upper arms.

Dumbbell Lying Wide Curl

Maximize biceps and forearm engagement with the dumbbell lying wide curl. Lying face up on a bench, curl dumbbells with a wide grip for peak contraction

Dumbbell Lying Single Extension

Target your triceps with the dumbbell lying single extension. This isolation exercise strengthens your upper arms by extending one arm at a time.

Dumbbell Lying One Arm Pronated Triceps Extension

Isolate and strengthen your triceps with the Dumbbell Lying One Arm Pronated Triceps Extension.

Dumbbell Lying One Arm Supinated Triceps Extension

Sculpt your triceps with the Dumbbell Lying One Arm Supinated Triceps Extension. This isolation exercise targets all three heads for impressive arm

Dumbbell Lying Floor Skullcrusher

Strengthen your triceps with dumbbell lying floor skullcrushers. This isolation exercise targets the upper arms for improved definition and strength.

Dumbbell Lying Elbow Press

Strengthen your triceps with the Dumbbell Lying Elbow Press. This isolation exercise effectively targets your upper arm muscles, building strength and

Dumbbell Lying Alternate Extension

Sculpt and strengthen your triceps with the dumbbell lying alternate extension. This isolation exercise targets all three heads for impressive arm

Dumbbell Lying Extension (across face)

Target your triceps effectively with the dumbbell lying extension. Lying on a bench, extend a single dumbbell across your face to build strength and size.

Dumbbell Kneeling Bicep Curl Exercise Ball

Challenge your bicep strength and core stability with the Dumbbell Kneeling Bicep Curl on an Exercise Ball. Sculpt your arms while enhancing balance.

Dumbbell Kickbacks on Exercise Ball

Target your triceps effectively with dumbbell kickbacks performed on an exercise ball.

Dumbbell Kickback

Strengthen your triceps with the dumbbell kickback. This isolation exercise targets the back of your upper arm for improved definition and strength.

Dumbbell Incline Two Arm Extension

Target your triceps with the Dumbbell Incline Two Arm Extension. Lie on an incline bench and extend dumbbells overhead for strong, defined upper arms.

Dumbbell Incline Squeeze Press

Perform the Dumbbell Incline Squeeze Press to target your upper chest. This exercise enhances pec activation and builds strength effectively.

Dumbbell Incline Triceps Extension

Target and sculpt your triceps with the Dumbbell Incline Triceps Extension. This isolation exercise effectively builds upper arm strength and definition.

Dumbbell Incline One Arm Hammer Press on Exercise Ball

Perform a challenging one-arm dumbbell incline press on an exercise ball, using a hammer grip to engage your chest, shoulders, and triceps while enhancing

Dumbbell Incline One Arm Hammer Press

Target upper chest, triceps, and shoulders with the Dumbbell Incline One Arm Hammer Press.

Dumbbell Incline Inner Biceps Curl

Sculpt your biceps with the Dumbbell Incline Inner Biceps Curl. This variation on an incline bench isolates the inner head for peak contraction and

Dumbbell Incline Hammer Press on Exercise Ball

Perform the Dumbbell Incline Hammer Press on an exercise ball to build chest, shoulder, and tricep strength while engaging core stability.

Dumbbell Incline Hammer Curl

Target your biceps and forearms with the Dumbbell Incline Hammer Curl. This seated exercise maximizes bicep stretch and builds strong, defined arms.

Dumbbell Incline Biceps Curl

Sculpt powerful biceps with the Dumbbell Incline Biceps Curl. This exercise isolates the long head of your biceps, maximizing muscle engagement and growth

Dumbbell Incline Alternate Hammer Curl

Perform the Dumbbell Incline Alternate Hammer Curl to sculpt your brachioradialis and biceps.

Dumbbell Incline Alternate Bicep Curl

Perform the dumbbell incline alternate bicep curl to maximize bicep stretch and contraction. Target your biceps effectively with this isolation movement.

Dumbbell High Curl

Elevate your bicep training with the Dumbbell High Curl. This exercise targets biceps and anterior deltoids, emphasizing peak contraction and shoulder

Dumbbell Hammer Preacher Curl

Isolate your biceps, brachialis, and brachioradialis with the Dumbbell Hammer Preacher Curl.

Dumbbell Hammer Curl on Exercise Ball

Perform dumbbell hammer curls while seated on an exercise ball to engage your biceps, brachialis, and forearms.

Dumbbell Forward Lunge Triceps Extension

Combine lower body strength with upper arm definition! The Dumbbell Forward Lunge Triceps Extension targets your quads, glutes, and triceps simultaneously

Dumbbell Decline Triceps Extension

Maximize triceps growth with the Dumbbell Decline Triceps Extension. Lying on a decline bench, extend a dumbbell overhead to isolate and strengthen your

Dumbbell Decline One Arm Hammer Press

Target your lower chest, triceps, and anterior deltoids effectively with the Dumbbell Decline One Arm Hammer Press, building strength and muscle.

Dumbbell Concentration Curl

Isolate your brachialis and biceps with the dumbbell concentration curl. This seated exercise maximizes muscle activation by stabilizing your upper arm

Dumbbell Close Grip Curl

Perform the Dumbbell Close Grip Curl to isolate and build peak bicep strength and definition.

Dumbbell Biceps Curl (with arm blaster)

Maximize biceps isolation with the Dumbbell Biceps Curl using an arm blaster. This exercise targets the biceps brachii for optimal arm development.

Dumbbell Biceps Curl V Sit on Bosu Ball

Challenge your biceps and core stability with the Dumbbell Biceps Curl V Sit on Bosu Ball.

Dumbbell Biceps Curl Reverse

Target your forearms and biceps with the Dumbbell Reverse Curl. This variation strengthens grip and arm muscles by curling dumbbells with an overhand grip.

Dumbbell Biceps Curl with Overhead Extension on Stability Ball

Perform a dynamic dumbbell bicep curl followed by an overhead tricep extension while seated on a stability ball, challenging your core and arm muscles.

Dumbbell Bicep Curl With Stork Stance

Perform dumbbell bicep curls while balancing on one leg. This exercise builds bicep strength and enhances core stability, balance, and proprioception.

Dumbbell Bicep Curl on Exercise Ball with Leg Raised

Challenge your biceps and core stability with the Dumbbell Bicep Curl on an Exercise Ball with Leg Raised.

Dumbbell Bicep Curl Lunge with Bowling Motion

Perform a challenging Dumbbell Bicep Curl Lunge with a bowling motion to engage biceps, quads, and glutes.

Dumbbell Bent Arm Iso Hold

Strengthen your biceps and improve endurance with the Dumbbell Bent Arm Iso Hold. This static exercise challenges your arm muscles.

Dumbbell Bench Dip

Target your triceps with the dumbbell bench dip! This effective upper body exercise uses a bench and dumbbells to build strength and definition.

Dumbbell Bench Dip with Legs Elevated

Elevate your dumbbell bench dips by placing a dumbbell on your lap and your feet on an elevated surface to build triceps strength and endurance.

Dumbbell Alternating Seated Bicep Curl on Exercise Ball

Strengthen your biceps and improve core stability with the Dumbbell Alternating Seated Bicep Curl on an exercise ball. Build arm strength effectively.

Dumbbell Alternating Bicep Curl with Leg Raised on Exercise Ball

Challenge your biceps and core stability with the Dumbbell Alternating Bicep Curl with Leg Raised on Exercise Ball. Enhance strength and balance.

Dumbbell Alternate Hammer Preacher Curl

Build strong, defined biceps and forearms with the Dumbbell Alternate Hammer Preacher Curl.

Dumbbell Alternate Seated Hammer Curl

Build powerful biceps and forearms with the Dumbbell Alternate Seated Hammer Curl. This exercise isolates your arm muscles for focused strength and growth.

Dumbbell Alternate Hammer Srtict Curl

Build strong, well-defined upper arms with the Dumbbell Alternate Hammer Strict Curl.

Dumbbell Alternate Preacher Curl

Maximize bicep isolation with the Dumbbell Alternate Preacher Curl. Stabilize your upper arms on a preacher bench for strict form and peak contraction.

Dumbbell Alternate Biceps Curl (with arm blaster)

Isolate your biceps with the dumbbell alternate biceps curl using an arm blaster. This exercise maximizes tension and muscle activation for peak arm

Dumbbell Alternate Biceps Curl

Sculpt strong, defined biceps with the Dumbbell Alternate Biceps Curl. This isolation exercise targets each arm individually, building symmetrical upper

Diamond Push up (on knees)

Master the diamond push-up with this knee-supported variation, perfect for strengthening your triceps and inner chest.

Diamond Push up

Master the Diamond Push-up to intensely sculpt your triceps and inner chest. This challenging bodyweight exercise builds upper body strength and

Cross Arms Push up

The Cross Arms Push-up is an advanced bodyweight exercise that challenges your chest, shoulders, and triceps with an unstable base, enhancing strength.

Close-grip Push-up (on knees)

Build strong triceps and a stable chest with close-grip push-ups on your knees. This modified exercise uses a narrow hand placement to intensely target

Close Grip Push up

Build powerful triceps and a strong chest with the close grip push-up. This bodyweight exercise intensifies triceps activation and enhances upper body

Cheat Curl

Maximize bicep growth with cheat curls by using controlled momentum to lift heavier weights than strict curls.

Cable Unilateral Bicep Curl

Perform a cable unilateral bicep curl to isolate each bicep, building strength and muscle definition. Control the movement for optimal arm development.

Cable Two Arm Tricep Kickback

Strengthen your triceps with the Cable Two Arm Tricep Kickback. This isolation exercise effectively targets all three heads of the triceps for sculpted

Cable Two Arm Curl on Incline Bench

Perform the Cable Two Arm Curl on an incline bench to isolate your biceps. This exercise provides constant tension, enhancing muscle growth and definition.

Cable Triceps Pushdown on Floor

Target your triceps with the Cable Triceps Pushdown on Floor. This isolation exercise effectively builds strength and definition in the back of your upper

Incline Close Grip Push Up

Strengthen your triceps and upper chest with the incline close grip push up. This bodyweight exercise builds pushing strength and muscular endurance.

Weighted Triceps Dip on High Parallel Bars

Master the weighted triceps dip on high parallel bars to build incredible upper body strength. Add resistance for advanced triceps development.

Weighted Tricep Dips

Challenge your triceps with weighted dips. This advanced exercise builds significant upper arm strength and definition by adding external resistance.

Weighted Three Bench Dips

A variation of the standard bench dip with added weight for resistance, engaging the triceps, chest, and shoulder muscles.

Weighted Bench Dip

Strengthen your triceps and shoulders with the Weighted Bench Dip. This effective bodyweight exercise, enhanced with a weight plate, targets your upper

Triceps Press (high bar position)

Strengthen your triceps with the high bar triceps press. This bodyweight exercise effectively builds arm strength and muscle endurance.

Triceps Press (low bar position)

Strengthen your triceps and improve upper body pushing power with the low bar triceps press. Master this effective bodyweight exercise for stronger arms.

Triceps Dips Floor

Target your triceps with floor dips! This effective bodyweight exercise builds arm strength, stability, and definition using just your body.

Triceps Dip (bench leg)

Strengthen your triceps and sculpt your upper arms with the Triceps Dip. This bodyweight exercise effectively targets your triceps, chest, and shoulders

Triceps Dip (between benches)

Build powerful triceps with the bodyweight triceps dip between benches. This effective exercise strengthens your upper arms and requires two stable

Triceps Dip

Master the Triceps Dip to build strong, defined triceps and upper body strength. Lower your body between parallel bars or off a bench, then powerfully

Three Bench Dip

Master the Three Bench Dip to build powerful triceps and shoulder stability. Elevate your bodyweight training with this challenging and effective exercise.

Dumbbell Hammer Curl

Master the Dumbbell Hammer Curl to build strong, defined forearms and upper arms. This effective exercise targets the brachioradialis and brachialis for

Dumbbell Incline Curl

Perform dumbbell incline curls to effectively target your biceps. This seated variation increases the stretch on the bicep head, promoting muscle growth.

Dumbbell Standing Inner Biceps Curl

Strengthen your biceps with the Dumbbell Standing Inner Biceps Curl. This isolation exercise targets the inner head for peak development and strong,

Push up (wall)

Strengthen your chest, shoulders, and triceps with the wall push-up. This beginner-friendly exercise builds upper body strength and stability effectively.

Lever Preacher Curl

Target your brachialis with the Lever Preacher Curl, an isolation exercise using a machine for consistent tension and muscle growth.

Lever Triceps Extension

Target your triceps with the Lever Triceps Extension. This machine exercise effectively isolates the back of your upper arms for strength and definition,

Bodyweight Standing Biceps Curl

Engage your biceps with this unique bodyweight curl. Strengthen your upper arms by pulling your body towards a stable bar or edge.

Bench dip on floor

Strengthen your triceps with the bodyweight bench dip on the floor. This effective exercise builds upper arm strength and definition.

Cable Kneeling Triceps Extension

Target your triceps effectively with the Cable Kneeling Triceps Extension. This exercise provides constant tension, promoting muscle growth and definition.

Cable Lying Triceps Extension

Build strong, defined triceps with the Cable Lying Triceps Extension. This isolation exercise targets all three heads, promoting arm strength and

Band Biceps Curl

Sculpt your biceps with the band biceps curl. This effective exercise uses a resistance band to build arm strength and muscle definition.

Band overhead triceps extension

Strengthen your triceps with the band overhead extension. This isolation exercise targets all three heads, building arm definition and pushing strength

Band Overhead Single Arm Triceps Extension

Strengthen and define your triceps with the Band Overhead Single Arm Triceps Extension.

Dumbbell Close grip Press

Strengthen your triceps and inner chest with the dumbbell close grip press. Learn proper form for maximum muscle activation and safe, effective training.

Incline Close Grip Push-up