Arms Exercises

Barbell Decline Close Grip To Skull Press

Beginner

Barbell Decline Close Grip To Skull Press is a arms exercise targeting the trice...

Target: Triceps

Close-grip Push-up

Beginner

Close-grip Push-up is a arms exercise targeting the triceps....

Target: Triceps

Band Side Triceps Extension

Beginner

Band Side Triceps Extension is a arms exercise targeting the triceps....

Target: Triceps

Cable One Arm Tricep Pushdown

Beginner

Cable One Arm Tricep Pushdown is a arms exercise targeting the triceps....

Target: Triceps

Handstand

Beginner

Handstand is a arms exercise targeting the triceps....

Target: Triceps

Ez Barbell Seated Triceps Extension

Beginner

Ez Barbell Seated Triceps Extension is a arms exercise targeting the triceps....

Target: Triceps

Smith Close-grip Bench Press

Beginner

Smith Close-grip Bench Press is a arms exercise targeting the triceps....

Target: Triceps

Cable Lying Triceps Extension V. 2

Intermediate

Cable Lying Triceps Extension V. 2 is a arms exercise targeting the triceps....

Target: Triceps

Cable Rope Lying On Floor Tricep Extension

Intermediate

Cable Rope Lying On Floor Tricep Extension is a arms exercise targeting the tric...

Target: Triceps

Cable Alternate Triceps Extension

Intermediate

Cable Alternate Triceps Extension is a arms exercise targeting the triceps....

Target: Triceps

Cable Rope High Pulley Overhead Tricep Extension

Intermediate

Cable Rope High Pulley Overhead Tricep Extension is a arms exercise targeting th...

Target: Triceps

Dumbbell Incline One Arm Hammer Press On Exercise Ball

Intermediate

Dumbbell Incline One Arm Hammer Press On Exercise Ball is a arms exercise target...

Target: Triceps

Bodyweight Kneeling Triceps Extension

Intermediate

Bodyweight Kneeling Triceps Extension is a arms exercise targeting the triceps....

Target: Triceps

Cable Triceps Pushdown (v-bar)

Intermediate

Cable Triceps Pushdown (v-bar) is a arms exercise targeting the triceps....

Target: Triceps

Cable Kickback

Advanced

Cable Kickback is a arms exercise targeting the triceps....

Target: Triceps

Dumbbell Kickbacks On Exercise Ball

Advanced

Dumbbell Kickbacks On Exercise Ball is a arms exercise targeting the triceps....

Target: Triceps

Dumbbell Lying One Arm Supinated Triceps Extension

Advanced

Dumbbell Lying One Arm Supinated Triceps Extension is a arms exercise targeting ...

Target: Triceps

Assisted Triceps Dip (kneeling)

Advanced

Assisted Triceps Dip (kneeling) is a arms exercise targeting the triceps....

Target: Triceps

Dumbbell Twisting Bench Press

Advanced

Dumbbell Twisting Bench Press is a arms exercise targeting the triceps....

Target: Triceps

Triceps Dip (between Benches)

Advanced

Triceps Dip (between Benches) is a arms exercise targeting the triceps....

Target: Triceps

Barbell Curl

Beginner

The heaviest way to load the biceps with both arms driving one bar, and the stan...

Target: Biceps

Dumbbell Bicep Curl

Beginner

Free wrists let the forearm supinate through the rep, which recruits the biceps ...

Target: Biceps

Hammer Curl

Beginner

The neutral grip shifts work onto the brachialis and brachioradialis, thickening...

Target: Biceps

Preacher Curl

Beginner

The pad removes every chance to swing, forcing the biceps to work through the st...

Target: Biceps

Benefits of Arms Training

Get bigger, stronger arms with free triceps and arm exercises. This library covers cable pushdowns and kickbacks, overhead rope extensions that load the long head at full stretch, EZ-bar and dumbbell extensions, skull-press variations, close-grip pressing, bench and assisted dips, and handstand work for the whole shoulder-to-hand chain. Each guide includes an animated GIF demonstration and numbered form cues built around keeping the elbow safe.

Build all three triceps heads with pushdown, extension, and dip patterns
Overhead work loads the long head at full stretch, where pushdowns fall short
Increase pressing strength and lockout power for every other lift
Cable, dumbbell, EZ-bar, band, and bodyweight options for home or gym

Arms Exercises by Equipment

Train arms with the equipment you actually have. Each list below is filtered to one tool, so you can build a session around a pair of dumbbells, a cable stack, a barbell, or nothing at all.

All Arms Exercises (334)

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.

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.