Upper Arms Exercises

222 exercises for the upper arms. Browse animated demos and form guides.

barbell decline close grip to skull press demonstration

barbell decline close grip to skull press

kettlebell double alternating hang clean demonstration

kettlebell double alternating hang clean

bicepskettlebell

cable reverse one arm curl demonstration

cable reverse one arm curl

dumbbell incline biceps curl demonstration

dumbbell incline biceps curl

close-grip push-up demonstration

close-grip push-up

tricepsbody weight

band side triceps extension demonstration

band side triceps extension

cable one arm tricep pushdown demonstration

cable one arm tricep pushdown

dumbbell seated inner biceps curl demonstration

dumbbell seated inner biceps curl

dumbbell seated biceps curl to shoulder press demonstration

dumbbell seated biceps curl to shoulder press

lever preacher curl v. 2 demonstration

lever preacher curl v. 2

bicepsleverage machine

handstand demonstration

handstand

tricepsbody weight

ez barbell seated triceps extension demonstration

ez barbell seated triceps extension

tricepsez barbell

smith close-grip bench press demonstration

smith close-grip bench press

tricepssmith machine

dumbbell one arm reverse preacher curl demonstration

dumbbell one arm reverse preacher curl

cable rope lying on floor tricep extension demonstration

cable rope lying on floor tricep extension

cable alternate triceps extension demonstration

cable alternate triceps extension

cable rope high pulley overhead tricep extension demonstration

cable rope high pulley overhead tricep extension

barbell standing close grip curl demonstration

barbell standing close grip curl

dumbbell incline one arm hammer press on exercise ball demonstration

dumbbell incline one arm hammer press on exercise ball

tricepsdumbbell

cable triceps pushdown (v-bar) demonstration

cable triceps pushdown (v-bar)

cable kickback demonstration

cable kickback

ez-barbell standing wide grip biceps curl demonstration

ez-barbell standing wide grip biceps curl

bicepsez barbell

dumbbell zottman curl demonstration

dumbbell zottman curl

assisted triceps dip (kneeling) demonstration

assisted triceps dip (kneeling)

tricepsleverage machine

dumbbell twisting bench press demonstration

dumbbell twisting bench press

tricepsdumbbell

dumbbell one arm seated hammer curl demonstration

dumbbell one arm seated hammer curl

dumbbell waiter biceps curl demonstration

dumbbell waiter biceps curl

triceps dip (between benches) demonstration

triceps dip (between benches)

tricepsbody weight

lever bicep curl demonstration

lever bicep curl

bicepsleverage machine

ez barbell close grip preacher curl demonstration

ez barbell close grip preacher curl

bicepsez barbell

dumbbell close-grip press demonstration

dumbbell close-grip press

tricepsdumbbell

elbow dips demonstration

elbow dips

tricepsbody weight

ez-bar close-grip bench press demonstration

ez-bar close-grip bench press

tricepsez barbell

cable overhead triceps extension (rope attachment) demonstration

cable overhead triceps extension (rope attachment)

dumbbell incline hammer press on exercise ball demonstration

dumbbell incline hammer press on exercise ball

tricepsdumbbell

dumbbell lying extension (across face) demonstration

dumbbell lying extension (across face)

tricepsdumbbell

dumbbell incline inner biceps curl demonstration

dumbbell incline inner biceps curl

dumbbell one arm reverse spider curl demonstration

dumbbell one arm reverse spider curl

band one arm overhead biceps curl demonstration

band one arm overhead biceps curl

cable overhead curl demonstration

cable overhead curl

cable pulldown bicep curl demonstration

cable pulldown bicep curl

lever reverse grip preacher curl demonstration

lever reverse grip preacher curl

bicepsleverage machine

dumbbell one arm standing curl demonstration

dumbbell one arm standing curl

cable one arm reverse preacher curl demonstration

cable one arm reverse preacher curl

weighted tricep dips demonstration

weighted tricep dips

tricepsweighted

cable reverse-grip pushdown demonstration

cable reverse-grip pushdown

resistance band seated biceps curl demonstration

resistance band seated biceps curl

bicepsresistance band

dumbbell seated bicep curl demonstration

dumbbell seated bicep curl

incline close-grip push-up demonstration

incline close-grip push-up

tricepsbody weight

cable standing reverse grip one arm overhead tricep extension demonstration

cable standing reverse grip one arm overhead tricep extension

narrow push-up on exercise ball demonstration

narrow push-up on exercise ball

tricepsstability ball

dumbbell standing biceps curl demonstration

dumbbell standing biceps curl

cable standing pulldown (with rope) demonstration

cable standing pulldown (with rope)

dumbbell reverse spider curl demonstration

dumbbell reverse spider curl

dumbbell standing one arm curl (over incline bench) demonstration

dumbbell standing one arm curl (over incline bench)

lever hammer grip preacher curl demonstration

lever hammer grip preacher curl

bicepsleverage machine

dumbbell alternate biceps curl (with arm blaster) demonstration

dumbbell alternate biceps curl (with arm blaster)

close-grip push-up (on knees) demonstration

close-grip push-up (on knees)

tricepsbody weight

cable pushdown demonstration

cable pushdown

lever preacher curl demonstration

lever preacher curl

bicepsleverage machine

dumbbell biceps curl reverse demonstration

dumbbell biceps curl reverse

dumbbell incline two arm extension demonstration

dumbbell incline two arm extension

tricepsdumbbell

dumbbell lying triceps extension demonstration

dumbbell lying triceps extension

tricepsdumbbell

dumbbell biceps curl squat demonstration

dumbbell biceps curl squat

barbell biceps curl demonstration

barbell biceps curl

barbell lying triceps extension demonstration

barbell lying triceps extension

barbell reverse preacher curl demonstration

barbell reverse preacher curl

dumbbell biceps curl v sit on bosu ball demonstration

dumbbell biceps curl v sit on bosu ball

lever overhand triceps dip demonstration

lever overhand triceps dip

tricepsleverage machine

dumbbell lying supine biceps curl demonstration

dumbbell lying supine biceps curl

dumbbell standing one arm curl over incline bench demonstration

dumbbell standing one arm curl over incline bench

barbell drag curl demonstration

barbell drag curl

ez barbell reverse grip curl demonstration

ez barbell reverse grip curl

bicepsez barbell

barbell lying close-grip press demonstration

barbell lying close-grip press

band concentration curl demonstration

band concentration curl

dumbbell alternate biceps curl demonstration

dumbbell alternate biceps curl

barbell standing reverse grip curl demonstration

barbell standing reverse grip curl

dumbbell seated curl demonstration

dumbbell seated curl

dumbbell kickback demonstration

dumbbell kickback

tricepsdumbbell

dumbbell one arm seated bicep curl on exercise ball demonstration

dumbbell one arm seated bicep curl on exercise ball

ez barbell close-grip curl demonstration

ez barbell close-grip curl

bicepsez barbell

barbell standing wide grip biceps curl demonstration

barbell standing wide grip biceps curl

dumbbell decline triceps extension demonstration

dumbbell decline triceps extension

tricepsdumbbell

cable lying bicep curl demonstration

cable lying bicep curl

cable reverse curl demonstration

cable reverse curl

dumbbell incline curl demonstration

dumbbell incline curl

dumbbell zottman preacher curl demonstration

dumbbell zottman preacher curl

cable high pulley overhead tricep extension demonstration

cable high pulley overhead tricep extension

dumbbell incline triceps extension demonstration

dumbbell incline triceps extension

tricepsdumbbell

cable standing inner curl demonstration

cable standing inner curl

cable incline triceps extension demonstration

cable incline triceps extension

cable close grip curl demonstration

cable close grip curl

barbell lying back of the head tricep extension demonstration

barbell lying back of the head tricep extension

dumbbell lying elbow press demonstration

dumbbell lying elbow press

tricepsdumbbell

weighted three bench dips demonstration

weighted three bench dips

tricepsweighted

dumbbell neutral grip bench press demonstration

dumbbell neutral grip bench press

tricepsdumbbell

barbell lying close-grip triceps extension demonstration

barbell lying close-grip triceps extension

ez barbell decline triceps extension demonstration

ez barbell decline triceps extension

tricepsez barbell

ez barbell reverse grip preacher curl demonstration

ez barbell reverse grip preacher curl

bicepsez barbell

ez bar lying close grip triceps extension behind head demonstration

ez bar lying close grip triceps extension behind head

tricepsez barbell

band close-grip push-up demonstration

band close-grip push-up

ez barbell spider curl demonstration

ez barbell spider curl

bicepsez barbell

dumbbell cross body hammer curl demonstration

dumbbell cross body hammer curl

dumbbell concentration curl demonstration

dumbbell concentration curl

cable squatting curl demonstration

cable squatting curl

cable rope one arm hammer preacher curl demonstration

cable rope one arm hammer preacher curl

cable lying close-grip curl demonstration

cable lying close-grip curl

three bench dip demonstration

three bench dip

tricepsbody weight

barbell prone incline curl demonstration

barbell prone incline curl

ring dips demonstration

ring dips

tricepsbody weight

cable one arm curl demonstration

cable one arm curl

dumbbell preacher curl demonstration

dumbbell preacher curl

bench dip (knees bent) demonstration

bench dip (knees bent)

tricepsbody weight

barbell standing overhead triceps extension demonstration

barbell standing overhead triceps extension

dumbbell prone incline hammer curl demonstration

dumbbell prone incline hammer curl

cable rope incline tricep extension demonstration

cable rope incline tricep extension

cable reverse preacher curl demonstration

cable reverse preacher curl

smith machine incline tricep extension demonstration

smith machine incline tricep extension

tricepssmith machine

dumbbell seated hammer curl demonstration

dumbbell seated hammer curl

cable overhead curl on exercise ball demonstration

cable overhead curl on exercise ball

dumbbell alternate hammer preacher curl demonstration

dumbbell alternate hammer preacher curl

dumbbell standing preacher curl demonstration

dumbbell standing preacher curl

cable seated overhead curl demonstration

cable seated overhead curl

dumbbell seated triceps extension demonstration

dumbbell seated triceps extension

tricepsdumbbell

dumbbell standing triceps extension demonstration

dumbbell standing triceps extension

tricepsdumbbell

cable drag curl demonstration

cable drag curl

barbell standing wide-grip curl demonstration

barbell standing wide-grip curl

cable one arm preacher curl demonstration

cable one arm preacher curl

dumbbell incline curl v. 2 demonstration

dumbbell incline curl v. 2

dumbbell one arm standing hammer curl demonstration

dumbbell one arm standing hammer curl

weighted standing curl demonstration

weighted standing curl

triceps dip (bench leg) demonstration

triceps dip (bench leg)

tricepsbody weight

medicine ball supine chest throw demonstration

medicine ball supine chest throw

tricepsmedicine ball

biceps pull-up demonstration

biceps pull-up

bicepsbody weight

barbell preacher curl demonstration

barbell preacher curl

cable seated one arm concentration curl demonstration

cable seated one arm concentration curl

cable triceps pushdown (v-bar) (with arm blaster) demonstration

cable triceps pushdown (v-bar) (with arm blaster)

barbell close-grip bench press demonstration

barbell close-grip bench press

exercise ball dip demonstration

exercise ball dip

tricepsstability ball

barbell seated close grip behind neck triceps extension demonstration

barbell seated close grip behind neck triceps extension

dumbbell seated neutral wrist curl demonstration

dumbbell seated neutral wrist curl

triceps dips floor demonstration

triceps dips floor

tricepsbody weight

medicine ball close grip push up demonstration

medicine ball close grip push up

tricepsmedicine ball

ez barbell incline triceps extension demonstration

ez barbell incline triceps extension

tricepsez barbell

dumbbell alternate preacher curl demonstration

dumbbell alternate preacher curl

dumbbell bicep curl lunge with bowling motion demonstration

dumbbell bicep curl lunge with bowling motion

dumbbell prone incline curl demonstration

dumbbell prone incline curl

cable standing one arm triceps extension demonstration

cable standing one arm triceps extension

ez barbell curl demonstration

ez barbell curl

bicepsez barbell

ez barbell jm bench press demonstration

ez barbell jm bench press

tricepsez barbell

cable pushdown (with rope attachment) demonstration

cable pushdown (with rope attachment)

barbell reverse grip skullcrusher demonstration

barbell reverse grip skullcrusher

cable rope hammer preacher curl demonstration

cable rope hammer preacher curl

dumbbell standing one arm reverse curl demonstration

dumbbell standing one arm reverse curl

biceps leg concentration curl demonstration

biceps leg concentration curl

bicepsbody weight

dumbbell hammer curl v. 2 demonstration

dumbbell hammer curl v. 2

cable preacher curl demonstration

cable preacher curl

dumbbell standing one arm extension demonstration

dumbbell standing one arm extension

tricepsdumbbell

dumbbell revers grip biceps curl demonstration

dumbbell revers grip biceps curl

dumbbell standing kickback demonstration

dumbbell standing kickback

tricepsdumbbell

lever triceps extension demonstration

lever triceps extension

tricepsleverage machine

weighted bench dip demonstration

weighted bench dip

tricepsweighted

kettlebell bottoms up clean from the hang position demonstration

kettlebell bottoms up clean from the hang position

bicepskettlebell

barbell incline reverse-grip press demonstration

barbell incline reverse-grip press

dumbbell standing zottman preacher curl demonstration

dumbbell standing zottman preacher curl

dumbbell reverse preacher curl demonstration

dumbbell reverse preacher curl

bench dip on floor demonstration

bench dip on floor

tricepsbody weight

dumbbell standing reverse curl demonstration

dumbbell standing reverse curl

cable seated curl demonstration

cable seated curl

dumbbell incline hammer curl demonstration

dumbbell incline hammer curl

smith machine decline close grip bench press demonstration

smith machine decline close grip bench press

tricepssmith machine

cable reverse grip triceps pushdown (sz-bar) (with arm blaster) demonstration

cable reverse grip triceps pushdown (sz-bar) (with arm blaster)

barbell lying triceps extension skull crusher demonstration

barbell lying triceps extension skull crusher

barbell reverse curl demonstration

barbell reverse curl

diamond push-up demonstration

diamond push-up

tricepsbody weight

barbell seated overhead triceps extension demonstration

barbell seated overhead triceps extension

ez bar standing french press demonstration

ez bar standing french press

tricepsez barbell

ski ergometer demonstration

ski ergometer

tricepsskierg machine

dumbbell biceps curl (with arm blaster) demonstration

dumbbell biceps curl (with arm blaster)

cable concentration curl demonstration

cable concentration curl

dumbbell close grip press demonstration

dumbbell close grip press

tricepsdumbbell

band alternating biceps curl demonstration

band alternating biceps curl

ez-bar biceps curl (with arm blaster) demonstration

ez-bar biceps curl (with arm blaster)

bicepsez barbell

barbell incline close grip bench press demonstration

barbell incline close grip bench press

dumbbell one arm hammer preacher curl demonstration

dumbbell one arm hammer preacher curl

dumbbell seated bent over alternate kickback demonstration

dumbbell seated bent over alternate kickback

tricepsdumbbell

barbell curl demonstration

barbell curl

lever seated dip demonstration

lever seated dip

tricepsleverage machine

dumbbell palms in incline bench press demonstration

dumbbell palms in incline bench press

tricepsdumbbell

dumbbell seated preacher curl demonstration

dumbbell seated preacher curl

dumbbell alternate seated hammer curl demonstration

dumbbell alternate seated hammer curl

ez bar seated close grip concentration curl demonstration

ez bar seated close grip concentration curl

bicepsez barbell

triceps dip demonstration

triceps dip

tricepsbody weight

ez barbell decline close grip face press demonstration

ez barbell decline close grip face press

tricepsez barbell

dumbbell lying single extension demonstration

dumbbell lying single extension

tricepsdumbbell

dumbbell incline one arm hammer press demonstration

dumbbell incline one arm hammer press

tricepsdumbbell

dumbbell one arm kickback demonstration

dumbbell one arm kickback

tricepsdumbbell

ez barbell seated curls demonstration

ez barbell seated curls

bicepsez barbell

dumbbells seated triceps extension demonstration

dumbbells seated triceps extension

tricepsdumbbell

dumbbell biceps curl demonstration

dumbbell biceps curl

dumbbell seated kickback demonstration

dumbbell seated kickback

tricepsdumbbell

cable curl demonstration

cable curl

exercise ball supine triceps extension demonstration

exercise ball supine triceps extension

tricepsdumbbell

ez barbell spider curl demonstration

ez barbell spider curl

bicepsez barbell

dumbbell hammer curl demonstration

dumbbell hammer curl

dumbbell decline one arm hammer press demonstration

dumbbell decline one arm hammer press

tricepsdumbbell

cable rear drive demonstration

cable rear drive

handstand push-up demonstration

handstand push-up

tricepsbody weight

biceps narrow pull-ups demonstration

biceps narrow pull-ups

bicepsbody weight

dumbbell cross body hammer curl v. 2 demonstration

dumbbell cross body hammer curl v. 2

cable hammer curl (with rope) demonstration

cable hammer curl (with rope)

smith machine bicep curl demonstration

smith machine bicep curl

bicepssmith machine

dumbbell high curl demonstration

dumbbell high curl

triceps press demonstration

triceps press

tricepsbody weight

impossible dips demonstration

impossible dips

tricepsbody weight

View instructions

barbell lying triceps extension double

View instructions

barbell reverse preacher curl inclined

View instructions

lever reverse grip preacher curl with precision

bicepsleverage machine

View instructions

flexible cable triceps pushdown (v-bar)

View instructions

active style cable pushdown

View instructions

smith machine incline tricep extension - straight variation

tricepssmith machine

View instructions

cable rope incline tricep extension - reverse variation

Other Body Parts

Back (156)Upper Legs (151)Chest (121)Shoulders (108)Waist (91)Lower Legs (29)Lower Arms (22)Cardio (15)Neck (1)

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