upper arms Exercises

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

barbell decline close grip to skull press exercise demonstration showing proper form

barbell decline close grip to skull press

tricepsbarbell
kettlebell double alternating hang clean exercise demonstration showing proper form

kettlebell double alternating hang clean

bicepskettlebell
cable reverse one arm curl exercise demonstration showing proper form

cable reverse one arm curl

bicepscable
dumbbell incline biceps curl exercise demonstration showing proper form

dumbbell incline biceps curl

bicepsdumbbell
close-grip push-up exercise demonstration showing proper form

close-grip push-up

tricepsbody weight
band side triceps extension exercise demonstration showing proper form

band side triceps extension

tricepsband
cable one arm tricep pushdown exercise demonstration showing proper form

cable one arm tricep pushdown

tricepscable
dumbbell seated inner biceps curl exercise demonstration showing proper form

dumbbell seated inner biceps curl

bicepsdumbbell
dumbbell seated biceps curl to shoulder press exercise demonstration showing proper form

dumbbell seated biceps curl to shoulder press

bicepsdumbbell
lever preacher curl v. 2 exercise demonstration showing proper form

lever preacher curl v. 2

bicepsleverage machine
handstand exercise demonstration showing proper form

handstand

tricepsbody weight
ez barbell seated triceps extension exercise demonstration showing proper form

ez barbell seated triceps extension

tricepsez barbell
smith close-grip bench press exercise demonstration showing proper form

smith close-grip bench press

tricepssmith machine
dumbbell one arm reverse preacher curl exercise demonstration showing proper form

dumbbell one arm reverse preacher curl

bicepsdumbbell
cable rope lying on floor tricep extension exercise demonstration showing proper form

cable rope lying on floor tricep extension

tricepscable
cable alternate triceps extension exercise demonstration showing proper form

cable alternate triceps extension

tricepscable
cable rope high pulley overhead tricep extension exercise demonstration showing proper form

cable rope high pulley overhead tricep extension

tricepscable
barbell standing close grip curl exercise demonstration showing proper form

barbell standing close grip curl

bicepsbarbell
dumbbell incline one arm hammer press on exercise ball exercise demonstration showing proper form

dumbbell incline one arm hammer press on exercise ball

tricepsdumbbell
cable triceps pushdown (v-bar) exercise demonstration showing proper form

cable triceps pushdown (v-bar)

tricepscable
cable kickback exercise demonstration showing proper form

cable kickback

tricepscable
ez-barbell standing wide grip biceps curl exercise demonstration showing proper form

ez-barbell standing wide grip biceps curl

bicepsez barbell
dumbbell zottman curl exercise demonstration showing proper form

dumbbell zottman curl

bicepsdumbbell
assisted triceps dip (kneeling) exercise demonstration showing proper form

assisted triceps dip (kneeling)

tricepsleverage machine
dumbbell twisting bench press exercise demonstration showing proper form

dumbbell twisting bench press

tricepsdumbbell
dumbbell one arm seated hammer curl exercise demonstration showing proper form

dumbbell one arm seated hammer curl

bicepsdumbbell
dumbbell waiter biceps curl exercise demonstration showing proper form

dumbbell waiter biceps curl

bicepsdumbbell
triceps dip (between benches) exercise demonstration showing proper form

triceps dip (between benches)

tricepsbody weight
lever bicep curl exercise demonstration showing proper form

lever bicep curl

bicepsleverage machine
ez barbell close grip preacher curl exercise demonstration showing proper form

ez barbell close grip preacher curl

bicepsez barbell
dumbbell close-grip press exercise demonstration showing proper form

dumbbell close-grip press

tricepsdumbbell
elbow dips exercise demonstration showing proper form

elbow dips

tricepsbody weight
ez-bar close-grip bench press exercise demonstration showing proper form

ez-bar close-grip bench press

tricepsez barbell
cable overhead triceps extension (rope attachment) exercise demonstration showing proper form

cable overhead triceps extension (rope attachment)

tricepscable
dumbbell incline hammer press on exercise ball exercise demonstration showing proper form

dumbbell incline hammer press on exercise ball

tricepsdumbbell
dumbbell lying extension (across face) exercise demonstration showing proper form

dumbbell lying extension (across face)

tricepsdumbbell
dumbbell incline inner biceps curl exercise demonstration showing proper form

dumbbell incline inner biceps curl

bicepsdumbbell
dumbbell one arm reverse spider curl exercise demonstration showing proper form

dumbbell one arm reverse spider curl

bicepsdumbbell
band one arm overhead biceps curl exercise demonstration showing proper form

band one arm overhead biceps curl

bicepsband
cable overhead curl exercise demonstration showing proper form

cable overhead curl

bicepscable
cable pulldown bicep curl exercise demonstration showing proper form

cable pulldown bicep curl

bicepscable
lever reverse grip preacher curl exercise demonstration showing proper form

lever reverse grip preacher curl

bicepsleverage machine
dumbbell one arm standing curl exercise demonstration showing proper form

dumbbell one arm standing curl

bicepsdumbbell
cable one arm reverse preacher curl exercise demonstration showing proper form

cable one arm reverse preacher curl

bicepscable
weighted tricep dips exercise demonstration showing proper form

weighted tricep dips

tricepsweighted
cable reverse-grip pushdown exercise demonstration showing proper form

cable reverse-grip pushdown

tricepscable
resistance band seated biceps curl exercise demonstration showing proper form

resistance band seated biceps curl

bicepsresistance band
dumbbell seated bicep curl exercise demonstration showing proper form

dumbbell seated bicep curl

bicepsdumbbell
incline close-grip push-up exercise demonstration showing proper form

incline close-grip push-up

tricepsbody weight
cable standing reverse grip one arm overhead tricep extension exercise demonstration showing proper form

cable standing reverse grip one arm overhead tricep extension

tricepscable
narrow push-up on exercise ball exercise demonstration showing proper form

narrow push-up on exercise ball

tricepsstability ball
dumbbell standing biceps curl exercise demonstration showing proper form

dumbbell standing biceps curl

bicepsdumbbell
cable standing pulldown (with rope) exercise demonstration showing proper form

cable standing pulldown (with rope)

bicepscable
dumbbell reverse spider curl exercise demonstration showing proper form

dumbbell reverse spider curl

bicepsdumbbell
dumbbell standing one arm curl (over incline bench) exercise demonstration showing proper form

dumbbell standing one arm curl (over incline bench)

bicepsdumbbell
lever hammer grip preacher curl exercise demonstration showing proper form

lever hammer grip preacher curl

bicepsleverage machine
dumbbell alternate biceps curl (with arm blaster) exercise demonstration showing proper form

dumbbell alternate biceps curl (with arm blaster)

bicepsdumbbell
close-grip push-up (on knees) exercise demonstration showing proper form

close-grip push-up (on knees)

tricepsbody weight
cable pushdown exercise demonstration showing proper form

cable pushdown

tricepscable
lever preacher curl exercise demonstration showing proper form

lever preacher curl

bicepsleverage machine
dumbbell biceps curl reverse exercise demonstration showing proper form

dumbbell biceps curl reverse

bicepsdumbbell
dumbbell incline two arm extension exercise demonstration showing proper form

dumbbell incline two arm extension

tricepsdumbbell
dumbbell lying triceps extension exercise demonstration showing proper form

dumbbell lying triceps extension

tricepsdumbbell
dumbbell biceps curl squat exercise demonstration showing proper form

dumbbell biceps curl squat

bicepsdumbbell
barbell biceps curl exercise demonstration showing proper form

barbell biceps curl

bicepsbarbell
barbell lying triceps extension exercise demonstration showing proper form

barbell lying triceps extension

tricepsbarbell
barbell reverse preacher curl exercise demonstration showing proper form

barbell reverse preacher curl

bicepsbarbell
dumbbell biceps curl v sit on bosu ball exercise demonstration showing proper form

dumbbell biceps curl v sit on bosu ball

bicepsdumbbell
lever overhand triceps dip exercise demonstration showing proper form

lever overhand triceps dip

tricepsleverage machine
dumbbell lying supine biceps curl exercise demonstration showing proper form

dumbbell lying supine biceps curl

bicepsdumbbell
dumbbell standing one arm curl over incline bench exercise demonstration showing proper form

dumbbell standing one arm curl over incline bench

bicepsdumbbell
barbell drag curl exercise demonstration showing proper form

barbell drag curl

bicepsbarbell
ez barbell reverse grip curl exercise demonstration showing proper form

ez barbell reverse grip curl

bicepsez barbell
barbell lying close-grip press exercise demonstration showing proper form

barbell lying close-grip press

tricepsbarbell
band concentration curl exercise demonstration showing proper form

band concentration curl

bicepsband
dumbbell alternate biceps curl exercise demonstration showing proper form

dumbbell alternate biceps curl

bicepsdumbbell
barbell standing reverse grip curl exercise demonstration showing proper form

barbell standing reverse grip curl

bicepsbarbell
dumbbell seated curl exercise demonstration showing proper form

dumbbell seated curl

bicepsdumbbell
dumbbell kickback exercise demonstration showing proper form

dumbbell kickback

tricepsdumbbell
dumbbell one arm seated bicep curl on exercise ball exercise demonstration showing proper form

dumbbell one arm seated bicep curl on exercise ball

bicepsdumbbell
ez barbell close-grip curl exercise demonstration showing proper form

ez barbell close-grip curl

bicepsez barbell
barbell standing wide grip biceps curl exercise demonstration showing proper form

barbell standing wide grip biceps curl

bicepsbarbell
dumbbell decline triceps extension exercise demonstration showing proper form

dumbbell decline triceps extension

tricepsdumbbell
cable lying bicep curl exercise demonstration showing proper form

cable lying bicep curl

bicepscable
cable reverse curl exercise demonstration showing proper form

cable reverse curl

bicepscable
dumbbell incline curl exercise demonstration showing proper form

dumbbell incline curl

bicepsdumbbell
dumbbell zottman preacher curl exercise demonstration showing proper form

dumbbell zottman preacher curl

bicepsdumbbell
cable high pulley overhead tricep extension exercise demonstration showing proper form

cable high pulley overhead tricep extension

tricepscable
dumbbell incline triceps extension exercise demonstration showing proper form

dumbbell incline triceps extension

tricepsdumbbell
cable standing inner curl exercise demonstration showing proper form

cable standing inner curl

bicepscable
cable incline triceps extension exercise demonstration showing proper form

cable incline triceps extension

tricepscable
cable close grip curl exercise demonstration showing proper form

cable close grip curl

bicepscable
barbell lying back of the head tricep extension exercise demonstration showing proper form

barbell lying back of the head tricep extension

tricepsbarbell
dumbbell lying elbow press exercise demonstration showing proper form

dumbbell lying elbow press

tricepsdumbbell
weighted three bench dips exercise demonstration showing proper form

weighted three bench dips

tricepsweighted
dumbbell neutral grip bench press exercise demonstration showing proper form

dumbbell neutral grip bench press

tricepsdumbbell
barbell lying close-grip triceps extension exercise demonstration showing proper form

barbell lying close-grip triceps extension

tricepsbarbell
ez barbell decline triceps extension exercise demonstration showing proper form

ez barbell decline triceps extension

tricepsez barbell
ez barbell reverse grip preacher curl exercise demonstration showing proper form

ez barbell reverse grip preacher curl

bicepsez barbell
ez bar lying close grip triceps extension behind head exercise demonstration showing proper form

ez bar lying close grip triceps extension behind head

tricepsez barbell
band close-grip push-up exercise demonstration showing proper form

band close-grip push-up

tricepsband
ez barbell spider curl exercise demonstration showing proper form

ez barbell spider curl

bicepsez barbell
dumbbell cross body hammer curl exercise demonstration showing proper form

dumbbell cross body hammer curl

bicepsdumbbell
dumbbell concentration curl exercise demonstration showing proper form

dumbbell concentration curl

bicepsdumbbell
cable squatting curl exercise demonstration showing proper form

cable squatting curl

bicepscable
cable rope one arm hammer preacher curl exercise demonstration showing proper form

cable rope one arm hammer preacher curl

bicepscable
cable lying close-grip curl exercise demonstration showing proper form

cable lying close-grip curl

bicepscable
three bench dip exercise demonstration showing proper form

three bench dip

tricepsbody weight
barbell prone incline curl exercise demonstration showing proper form

barbell prone incline curl

bicepsbarbell
ring dips exercise demonstration showing proper form

ring dips

tricepsbody weight
cable one arm curl exercise demonstration showing proper form

cable one arm curl

bicepscable
dumbbell preacher curl exercise demonstration showing proper form

dumbbell preacher curl

bicepsdumbbell
bench dip (knees bent) exercise demonstration showing proper form

bench dip (knees bent)

tricepsbody weight
barbell standing overhead triceps extension exercise demonstration showing proper form

barbell standing overhead triceps extension

tricepsbarbell
dumbbell prone incline hammer curl exercise demonstration showing proper form

dumbbell prone incline hammer curl

bicepsdumbbell
cable rope incline tricep extension exercise demonstration showing proper form

cable rope incline tricep extension

tricepscable
cable reverse preacher curl exercise demonstration showing proper form

cable reverse preacher curl

bicepscable
smith machine incline tricep extension exercise demonstration showing proper form

smith machine incline tricep extension

tricepssmith machine
dumbbell seated hammer curl exercise demonstration showing proper form

dumbbell seated hammer curl

bicepsdumbbell
cable overhead curl on exercise ball exercise demonstration showing proper form

cable overhead curl on exercise ball

bicepscable
dumbbell alternate hammer preacher curl exercise demonstration showing proper form

dumbbell alternate hammer preacher curl

bicepsdumbbell
dumbbell standing preacher curl exercise demonstration showing proper form

dumbbell standing preacher curl

bicepsdumbbell
cable seated overhead curl exercise demonstration showing proper form

cable seated overhead curl

bicepscable
dumbbell seated triceps extension exercise demonstration showing proper form

dumbbell seated triceps extension

tricepsdumbbell
dumbbell standing triceps extension exercise demonstration showing proper form

dumbbell standing triceps extension

tricepsdumbbell
cable drag curl exercise demonstration showing proper form

cable drag curl

bicepscable
barbell standing wide-grip curl exercise demonstration showing proper form

barbell standing wide-grip curl

bicepsbarbell
cable one arm preacher curl exercise demonstration showing proper form

cable one arm preacher curl

bicepscable
dumbbell incline curl v. 2 exercise demonstration showing proper form

dumbbell incline curl v. 2

bicepsdumbbell
dumbbell one arm standing hammer curl exercise demonstration showing proper form

dumbbell one arm standing hammer curl

bicepsdumbbell
weighted standing curl exercise demonstration showing proper form

weighted standing curl

bicepsweighted
triceps dip (bench leg) exercise demonstration showing proper form

triceps dip (bench leg)

tricepsbody weight
medicine ball supine chest throw exercise demonstration showing proper form

medicine ball supine chest throw

tricepsmedicine ball
biceps pull-up exercise demonstration showing proper form

biceps pull-up

bicepsbody weight
barbell preacher curl exercise demonstration showing proper form

barbell preacher curl

bicepsbarbell
cable seated one arm concentration curl exercise demonstration showing proper form

cable seated one arm concentration curl

bicepscable
cable triceps pushdown (v-bar) (with arm blaster) exercise demonstration showing proper form

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

tricepscable
barbell close-grip bench press exercise demonstration showing proper form

barbell close-grip bench press

tricepsbarbell
exercise ball dip exercise demonstration showing proper form

exercise ball dip

tricepsstability ball
barbell seated close grip behind neck triceps extension exercise demonstration showing proper form

barbell seated close grip behind neck triceps extension

tricepsbarbell
dumbbell seated neutral wrist curl exercise demonstration showing proper form

dumbbell seated neutral wrist curl

bicepsdumbbell
triceps dips floor exercise demonstration showing proper form

triceps dips floor

tricepsbody weight
medicine ball close grip push up exercise demonstration showing proper form

medicine ball close grip push up

tricepsmedicine ball
ez barbell incline triceps extension exercise demonstration showing proper form

ez barbell incline triceps extension

tricepsez barbell
dumbbell alternate preacher curl exercise demonstration showing proper form

dumbbell alternate preacher curl

bicepsdumbbell
dumbbell bicep curl lunge with bowling motion exercise demonstration showing proper form

dumbbell bicep curl lunge with bowling motion

bicepsdumbbell
dumbbell prone incline curl exercise demonstration showing proper form

dumbbell prone incline curl

bicepsdumbbell
cable standing one arm triceps extension exercise demonstration showing proper form

cable standing one arm triceps extension

tricepscable
ez barbell curl exercise demonstration showing proper form

ez barbell curl

bicepsez barbell
ez barbell jm bench press exercise demonstration showing proper form

ez barbell jm bench press

tricepsez barbell
cable pushdown (with rope attachment) exercise demonstration showing proper form

cable pushdown (with rope attachment)

tricepscable
barbell reverse grip skullcrusher exercise demonstration showing proper form

barbell reverse grip skullcrusher

tricepsbarbell
cable rope hammer preacher curl exercise demonstration showing proper form

cable rope hammer preacher curl

bicepscable
dumbbell standing one arm reverse curl exercise demonstration showing proper form

dumbbell standing one arm reverse curl

bicepsdumbbell
biceps leg concentration curl exercise demonstration showing proper form

biceps leg concentration curl

bicepsbody weight
dumbbell hammer curl v. 2 exercise demonstration showing proper form

dumbbell hammer curl v. 2

bicepsdumbbell
cable preacher curl exercise demonstration showing proper form

cable preacher curl

bicepscable
dumbbell standing one arm extension exercise demonstration showing proper form

dumbbell standing one arm extension

tricepsdumbbell
dumbbell revers grip biceps curl exercise demonstration showing proper form

dumbbell revers grip biceps curl

bicepsdumbbell
dumbbell standing kickback exercise demonstration showing proper form

dumbbell standing kickback

tricepsdumbbell
lever triceps extension exercise demonstration showing proper form

lever triceps extension

tricepsleverage machine
weighted bench dip exercise demonstration showing proper form

weighted bench dip

tricepsweighted
kettlebell bottoms up clean from the hang position exercise demonstration showing proper form

kettlebell bottoms up clean from the hang position

bicepskettlebell
barbell incline reverse-grip press exercise demonstration showing proper form

barbell incline reverse-grip press

tricepsbarbell
dumbbell standing zottman preacher curl exercise demonstration showing proper form

dumbbell standing zottman preacher curl

bicepsdumbbell
dumbbell reverse preacher curl exercise demonstration showing proper form

dumbbell reverse preacher curl

bicepsdumbbell
bench dip on floor exercise demonstration showing proper form

bench dip on floor

tricepsbody weight
dumbbell standing reverse curl exercise demonstration showing proper form

dumbbell standing reverse curl

bicepsdumbbell
cable seated curl exercise demonstration showing proper form

cable seated curl

bicepscable
dumbbell incline hammer curl exercise demonstration showing proper form

dumbbell incline hammer curl

bicepsdumbbell
smith machine decline close grip bench press exercise demonstration showing proper form

smith machine decline close grip bench press

tricepssmith machine
cable reverse grip triceps pushdown (sz-bar) (with arm blaster) exercise demonstration showing proper form

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

tricepscable
barbell lying triceps extension skull crusher exercise demonstration showing proper form

barbell lying triceps extension skull crusher

tricepsbarbell
barbell reverse curl exercise demonstration showing proper form

barbell reverse curl

bicepsbarbell
diamond push-up exercise demonstration showing proper form

diamond push-up

tricepsbody weight
barbell seated overhead triceps extension exercise demonstration showing proper form

barbell seated overhead triceps extension

tricepsbarbell
ez bar standing french press exercise demonstration showing proper form

ez bar standing french press

tricepsez barbell
ski ergometer exercise demonstration showing proper form

ski ergometer

tricepsskierg machine
dumbbell biceps curl (with arm blaster) exercise demonstration showing proper form

dumbbell biceps curl (with arm blaster)

bicepsdumbbell
cable concentration curl exercise demonstration showing proper form

cable concentration curl

bicepscable
dumbbell close grip press exercise demonstration showing proper form

dumbbell close grip press

tricepsdumbbell
band alternating biceps curl exercise demonstration showing proper form

band alternating biceps curl

bicepsband
ez-bar biceps curl (with arm blaster) exercise demonstration showing proper form

ez-bar biceps curl (with arm blaster)

bicepsez barbell
barbell incline close grip bench press exercise demonstration showing proper form

barbell incline close grip bench press

tricepsbarbell
dumbbell one arm hammer preacher curl exercise demonstration showing proper form

dumbbell one arm hammer preacher curl

bicepsdumbbell
dumbbell seated bent over alternate kickback exercise demonstration showing proper form

dumbbell seated bent over alternate kickback

tricepsdumbbell
barbell curl exercise demonstration showing proper form

barbell curl

bicepsbarbell
lever seated dip exercise demonstration showing proper form

lever seated dip

tricepsleverage machine
dumbbell palms in incline bench press exercise demonstration showing proper form

dumbbell palms in incline bench press

tricepsdumbbell
dumbbell seated preacher curl exercise demonstration showing proper form

dumbbell seated preacher curl

bicepsdumbbell
dumbbell alternate seated hammer curl exercise demonstration showing proper form

dumbbell alternate seated hammer curl

bicepsdumbbell
ez bar seated close grip concentration curl exercise demonstration showing proper form

ez bar seated close grip concentration curl

bicepsez barbell
triceps dip exercise demonstration showing proper form

triceps dip

tricepsbody weight
ez barbell decline close grip face press exercise demonstration showing proper form

ez barbell decline close grip face press

tricepsez barbell
dumbbell lying single extension exercise demonstration showing proper form

dumbbell lying single extension

tricepsdumbbell
dumbbell incline one arm hammer press exercise demonstration showing proper form

dumbbell incline one arm hammer press

tricepsdumbbell
dumbbell one arm kickback exercise demonstration showing proper form

dumbbell one arm kickback

tricepsdumbbell
ez barbell seated curls exercise demonstration showing proper form

ez barbell seated curls

bicepsez barbell
dumbbells seated triceps extension exercise demonstration showing proper form

dumbbells seated triceps extension

tricepsdumbbell
dumbbell biceps curl exercise demonstration showing proper form

dumbbell biceps curl

bicepsdumbbell
dumbbell seated kickback exercise demonstration showing proper form

dumbbell seated kickback

tricepsdumbbell
cable curl exercise demonstration showing proper form

cable curl

bicepscable
exercise ball supine triceps extension exercise demonstration showing proper form

exercise ball supine triceps extension

tricepsdumbbell
ez barbell spider curl exercise demonstration showing proper form

ez barbell spider curl

bicepsez barbell
dumbbell hammer curl exercise demonstration showing proper form

dumbbell hammer curl

bicepsdumbbell
dumbbell decline one arm hammer press exercise demonstration showing proper form

dumbbell decline one arm hammer press

tricepsdumbbell
cable rear drive exercise demonstration showing proper form

cable rear drive

tricepscable
handstand push-up exercise demonstration showing proper form

handstand push-up

tricepsbody weight
biceps narrow pull-ups exercise demonstration showing proper form

biceps narrow pull-ups

bicepsbody weight
dumbbell cross body hammer curl v. 2 exercise demonstration showing proper form

dumbbell cross body hammer curl v. 2

bicepsdumbbell
cable hammer curl (with rope) exercise demonstration showing proper form

cable hammer curl (with rope)

bicepscable
smith machine bicep curl exercise demonstration showing proper form

smith machine bicep curl

bicepssmith machine
dumbbell high curl exercise demonstration showing proper form

dumbbell high curl

bicepsdumbbell
triceps press exercise demonstration showing proper form

triceps press

tricepsbody weight
impossible dips exercise demonstration showing proper form

impossible dips

tricepsbody weight
View instructions

barbell lying triceps extension double

tricepsbarbell
View instructions

barbell reverse preacher curl inclined

bicepsbarbell
View instructions

lever reverse grip preacher curl with precision

bicepsleverage machine
View instructions

flexible cable triceps pushdown (v-bar)

tricepscable
View instructions

active style cable pushdown

tricepscable
View instructions

smith machine incline tricep extension - straight variation

tricepssmith machine
View instructions

cable rope incline tricep extension - reverse variation

tricepscable

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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