Machine Arm Exercises
Arms are the one body part where fixing the movement path is almost pure upside. Biceps and triceps are small muscles that fail long before the rest of you does, and a preacher curl station or a lever triceps extension keeps the elbow in one place so all the effort goes into the muscle rather than into stopping the torso swinging. Assisted dip machines also solve the other arm problem: they let you train the dip pattern with real load before you can do a full-bodyweight rep.
Why train arm with machine
- Fixed elbow position means no swing and no torso cheating
- Assisted dips let you train the pattern before a full rep is possible
- Push arm sets to genuine failure with no spotter and no risk
- Preacher variants load the biceps at the stretched end of the curl
All 11 machine arm exercises
Every guide below includes an animated GIF demonstration, numbered form cues, the muscle it targets, and sets and reps for strength, hypertrophy, and endurance.
Assisted Triceps Dip (kneeling)Triceps · Leverage Machine · Advanced
Lever Overhand Triceps DipTriceps · Leverage Machine · Intermediate
Assisted Standing Triceps Extension (with Towel)Triceps · Assisted · Intermediate
Lever Triceps ExtensionTriceps · Leverage Machine · Beginner
Lever Seated DipTriceps · Leverage Machine · Beginner
Lever Gripper HandsForearms · Leverage Machine · Beginner
Lever Preacher Curl V. 2Biceps · Leverage Machine · Intermediate
Lever Bicep CurlBiceps · Leverage Machine · Intermediate
Lever Reverse Grip Preacher CurlBiceps · Leverage Machine · Advanced
Lever Hammer Grip Preacher CurlBiceps · Leverage Machine · Advanced
Lever Preacher CurlBiceps · Leverage Machine · Advanced
Machine Arm Training FAQ
Are machine curls as good as free-weight curls?
For building the biceps, yes, and often better for the last sets of a session. The biceps only flex the elbow and supinate the forearm, so there is little for a free weight to add once cheating is removed. Machines simply guarantee the muscle rather than the torso does the work, which is exactly what you want when you are pushing near failure.
How does an assisted dip machine work?
You kneel or stand on a counterweighted platform that pushes up as you lower, cancelling part of your bodyweight. More weight on the stack means more assistance, so the progression runs downwards: as you get stronger, you select less. It is the cleanest way to build towards an unassisted dip.
Should arm machines come before or after compound lifts?
After, in almost every case. Pressing and rowing already involve the triceps and biceps, so training arms first leaves you weaker on the lifts that build the most muscle overall. Finish the session with two or three arm exercises when there is nothing left that needs a fresh elbow.