Arms Exercises
Get bigger, stronger arms with free biceps and triceps exercises. From barbell and dumbbell curls to hammer curls, tricep dips, pushdowns, and skull crushers, every move comes with a video demonstration and step-by-step form cues. Balanced arm training builds the biceps, triceps, and forearms for real pulling and pressing strength plus the definition everyone notices.
Benefits of Arms Training
- Build biceps, triceps, and forearms with isolation and compound moves
- Increase pulling and pressing strength for all other lifts
- Home and gym options with dumbbells, barbells, and cables
- Free form-focused video guides for every exercise
Barbell Decline Close Grip To Skull Press is a arms exercise targeting the trice...
Target: Triceps
Close-grip Push-up
Close-grip Push-up is a arms exercise targeting the triceps....
Target: Triceps
Band Side Triceps Extension
Band Side Triceps Extension is a arms exercise targeting the triceps....
Target: Triceps
Cable One Arm Tricep Pushdown
Cable One Arm Tricep Pushdown is a arms exercise targeting the triceps....
Target: Triceps
Ez Barbell Seated Triceps Extension is a arms exercise targeting the triceps....
Target: Triceps
Smith Close-grip Bench Press
Smith Close-grip Bench Press is a arms exercise targeting the triceps....
Target: Triceps
Cable Lying Triceps Extension V. 2
Cable Lying Triceps Extension V. 2 is a arms exercise targeting the triceps....
Target: Triceps
Cable Rope Lying On Floor Tricep Extension
Cable Rope Lying On Floor Tricep Extension is a arms exercise targeting the tric...
Target: Triceps
Cable Alternate Triceps Extension
Cable Alternate Triceps Extension is a arms exercise targeting the triceps....
Target: Triceps
Cable Rope High Pulley Overhead Tricep Extension
Cable Rope High Pulley Overhead Tricep Extension is a arms exercise targeting th...
Target: Triceps
Dumbbell Incline One Arm Hammer Press On Exercise Ball is a arms exercise target...
Target: Triceps
Bodyweight Kneeling Triceps Extension
Bodyweight Kneeling Triceps Extension is a arms exercise targeting the triceps....
Target: Triceps
Cable Triceps Pushdown (v-bar)
Cable Triceps Pushdown (v-bar) is a arms exercise targeting the triceps....
Target: Triceps
Dumbbell Kickbacks On Exercise Ball is a arms exercise targeting the triceps....
Target: Triceps
Dumbbell Lying One Arm Supinated Triceps Extension is a arms exercise targeting ...
Target: Triceps
Assisted Triceps Dip (kneeling)
Assisted Triceps Dip (kneeling) is a arms exercise targeting the triceps....
Target: Triceps
Dumbbell Twisting Bench Press
Dumbbell Twisting Bench Press is a arms exercise targeting the triceps....
Target: Triceps
Triceps Dip (between Benches)
Triceps Dip (between Benches) is a arms exercise targeting the triceps....
Target: Triceps
All Arms Exercises (20)
Browse the complete list of free arms exercises below. Each guide includes an animated GIF demonstration, step-by-step instructions, the target muscle, and the equipment you need — perfect for building your own arms workout or adding moves to a custom AI workout plan.
- Barbell Decline Close Grip To Skull PressTriceps · Barbell · Beginner
- Close-grip Push-upTriceps · Body Weight · Beginner
- Band Side Triceps ExtensionTriceps · Band · Beginner
- Cable One Arm Tricep PushdownTriceps · Cable · Beginner
- HandstandTriceps · Body Weight · Beginner
- Ez Barbell Seated Triceps ExtensionTriceps · Ez Barbell · Beginner
- Smith Close-grip Bench PressTriceps · Smith Machine · Beginner
- Cable Lying Triceps Extension V. 2Triceps · Cable · Intermediate
- Cable Rope Lying On Floor Tricep ExtensionTriceps · Cable · Intermediate
- Cable Alternate Triceps ExtensionTriceps · Cable · Intermediate
- Cable Rope High Pulley Overhead Tricep ExtensionTriceps · Cable · Intermediate
- Dumbbell Incline One Arm Hammer Press On Exercise BallTriceps · Dumbbell · Intermediate
- Bodyweight Kneeling Triceps ExtensionTriceps · Body Weight · Intermediate
- Cable Triceps Pushdown (v-bar)Triceps · Cable · Intermediate
- Cable KickbackTriceps · Cable · Advanced
- Dumbbell Kickbacks On Exercise BallTriceps · Dumbbell · Advanced
- Dumbbell Lying One Arm Supinated Triceps ExtensionTriceps · Dumbbell · Advanced
- Assisted Triceps Dip (kneeling)Triceps · Leverage Machine · Advanced
- Dumbbell Twisting Bench PressTriceps · Dumbbell · Advanced
- Triceps Dip (between Benches)Triceps · Body Weight · Advanced
Arms Training FAQ
How do I get bigger arms fast?
Train both biceps and triceps 2-3 times per week with 10-15 total sets each, and remember the triceps make up about two thirds of upper-arm size. Compound presses and dips plus curls and extensions, progressive overload, and enough protein (1.6-2.2 g per kg of body weight) drive the fastest growth.
What is the best biceps exercise?
The classic curl is still the best foundation: barbell curls let you load heaviest, while incline dumbbell curls stretch the long head for fuller growth. Rotate between barbell curls, hammer curls, and incline curls rather than hunting for one perfect movement.
Why are my triceps not growing?
Most lifters only train the lateral head with pushdowns. The long head, the biggest part of the triceps, needs overhead work: overhead extensions, skull crushers, and close-grip pressing. Add 2 overhead triceps movements per week and growth usually restarts.
Can I train arms every day?
No — arms grow while recovering, not while training. Daily arm work leads to junk volume and elbow tendon irritation. Two to three focused arm sessions per week, with at least a day of rest between them, produces better results than daily pump work.