Arms Exercise Guide
Browse foundational exercises organized around arms. Compare equipment, difficulty and training purpose before choosing movements for a program.
Choose exercises that match your goal, current skill, available equipment and ability to recover. A smaller number of well-practiced movements usually outperforms constant exercise rotation.
Close-Grip Push-Up
Emphasize triceps while maintaining whole-body tension.
Barbell Biceps Curl
Build elbow-flexion strength with simple progression.
Dumbbell Biceps Curl
Train each arm independently through elbow flexion.
Hammer Curl
Build arm and grip strength with a neutral grip.
Incline Dumbbell Curl
Train the biceps in a lengthened shoulder position.
Cable Curl
Use continuous cable tension for controlled curling.
Triceps Pushdown
Train elbow extension with a stable upper arm.
Overhead Triceps Extension
Train the triceps in a lengthened overhead position.
Close-Grip Bench Press
Build heavy triceps pressing strength.
Bench Dip
Use bodyweight elbow extension with cautious shoulder positioning.
Selection principles
Do not choose an exercise simply because it appears in a popular routine. Consider whether it offers a clear progression path, whether the setup is practical, and whether you can perform it through a controlled range without avoidable discomfort.