Exercise library
upper arms exercises
292 upper arms exercises, each with a moving demo. Search by name, or narrow them down by muscle and equipment.
- 292Exercises
- 2Muscles
- 16Kinds of equipment
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About upper arms exercises
Upper-arm exercises train your biceps and triceps, which bend and straighten your elbows. They help in nearly every pull and push.
All 292 upper arms exercises
292 exercises
Biceps (151)
- band alternating biceps curl
- band concentration curl
- band one arm overhead biceps curl
- barbell alternate biceps curl
- barbell biceps curl (with arm blaster)
- barbell curl
- barbell drag curl
- barbell lying preacher curl
- barbell preacher curl
- barbell prone incline curl
- barbell reverse curl
- barbell reverse preacher curl
- barbell seated close-grip concentration curl
- barbell standing close grip curl
- barbell standing concentration curl
- barbell standing reverse grip curl
- barbell standing wide grip biceps curl
- barbell standing wide-grip curl
- biceps leg concentration curl
- biceps narrow pull-ups
- biceps pull-up
- bodyweight side lying biceps curl
- cable close grip curl
- cable concentration curl
- cable curl
- cable drag curl
- cable hammer curl (with rope)
- cable lying bicep curl
- cable lying close-grip curl
- cable one arm curl
- cable one arm preacher curl
- cable one arm reverse preacher curl
- cable overhead curl
- cable overhead curl on exercise ball
- cable preacher curl
- cable pulldown bicep curl
- cable reverse curl
- cable reverse one arm curl
- cable reverse preacher curl
- cable rope hammer preacher curl
- cable rope one arm hammer preacher curl
- cable seated curl
- cable seated one arm concentration curl
- cable seated overhead curl
- cable squatting curl
- cable standing inner curl
- cable standing pulldown (with rope)
- cable two arm curl on incline bench
- dumbbell alternate biceps curl
- dumbbell alternate biceps curl (with arm blaster)
- dumbbell alternate hammer preacher curl
- dumbbell alternate preacher curl
- dumbbell alternate seated hammer curl
- dumbbell alternating bicep curl with leg raised on exercise ball
- dumbbell alternating seated bicep curl on exercise ball
- dumbbell bicep curl lunge with bowling motion
- dumbbell bicep curl on exercise ball with leg raised
- dumbbell bicep curl with stork stance
- dumbbell biceps curl
- dumbbell biceps curl (with arm blaster)
- dumbbell biceps curl reverse
- dumbbell biceps curl squat
- dumbbell biceps curl v sit on bosu ball
- dumbbell concentration curl
- dumbbell cross body hammer curl
- dumbbell cross body hammer curl v. 2
- dumbbell hammer curl
- dumbbell hammer curl on exercise ball
- dumbbell hammer curl v. 2
- dumbbell hammer curls (with arm blaster)
- dumbbell high curl
- dumbbell incline biceps curl
- dumbbell incline curl
- dumbbell incline curl v. 2
- dumbbell incline hammer curl
- dumbbell incline inner biceps curl
- dumbbell kneeling bicep curl exercise ball
- dumbbell lunge with bicep curl
- dumbbell lying supine biceps curl
- dumbbell lying supine curl
- dumbbell lying wide curl
- dumbbell one arm concetration curl (on stability ball)
- dumbbell one arm hammer preacher curl
- dumbbell one arm prone curl
- dumbbell one arm prone hammer curl
- dumbbell one arm reverse preacher curl
- dumbbell one arm reverse spider curl
- dumbbell one arm seated bicep curl on exercise ball
- dumbbell one arm seated hammer curl
- dumbbell one arm standing curl
- dumbbell one arm standing hammer curl
- dumbbell one arm zottman preacher curl
- dumbbell over bench neutral wrist curl
- dumbbell over bench one arm neutral wrist curl
- dumbbell peacher hammer curl
- dumbbell preacher curl
- dumbbell preacher curl over exercise ball
- dumbbell prone incline curl
- dumbbell prone incline hammer curl
- dumbbell revers grip biceps curl
- dumbbell reverse preacher curl
- dumbbell reverse spider curl
- dumbbell seated alternate hammer curl on exercise ball
- dumbbell seated bicep curl
- dumbbell seated biceps curl (on stability ball)
- dumbbell seated biceps curl to shoulder press
- dumbbell seated curl
- dumbbell seated hammer curl
- dumbbell seated inner biceps curl
- dumbbell seated neutral wrist curl
- dumbbell seated one arm bicep curl on exercise ball with leg raised
- dumbbell seated preacher curl
- dumbbell seated revers grip concentration curl
- dumbbell standing alternate hammer curl and press
- dumbbell standing biceps curl
- dumbbell standing concentration curl
- dumbbell standing inner biceps curl v. 2
- dumbbell standing one arm concentration curl
- dumbbell standing one arm curl (over incline bench)
- dumbbell standing one arm curl over incline bench
- dumbbell standing one arm reverse curl
- dumbbell standing preacher curl
- dumbbell standing reverse curl
- dumbbell standing zottman preacher curl
- dumbbell step up single leg balance with bicep curl
- dumbbell waiter biceps curl
- dumbbell zottman curl
- dumbbell zottman preacher curl
- ez bar seated close grip concentration curl
- ez barbell close grip preacher curl
- ez barbell close-grip curl
- ez barbell curl
- ez barbell reverse grip curl
- ez barbell reverse grip preacher curl
- ez barbell seated curls
- ez barbell spider curl
- ez barbell spider curl
- ez-bar biceps curl (with arm blaster)
- ez-barbell standing wide grip biceps curl
- kettlebell bottoms up clean from the hang position
- kettlebell double alternating hang clean
- lever bicep curl
- lever hammer grip preacher curl
- lever preacher curl
- lever preacher curl v. 2
- lever reverse grip preacher curl
- olympic barbell hammer curl
- resistance band seated biceps curl
- smith machine bicep curl
- weighted seated bicep curl (on stability ball)
- weighted standing curl
Triceps (141)
- assisted standing triceps extension (with towel)
- assisted triceps dip (kneeling)
- band close-grip push-up
- band side triceps extension
- barbell close-grip bench press
- barbell decline close grip to skull press
- barbell incline close grip bench press
- barbell incline reverse-grip press
- barbell jm bench press
- barbell lying back of the head tricep extension
- barbell lying close-grip press
- barbell lying close-grip triceps extension
- barbell lying extension
- barbell lying triceps extension
- barbell lying triceps extension skull crusher
- barbell one arm floor press
- barbell pin presses
- barbell reverse close-grip bench press
- barbell reverse grip skullcrusher
- barbell seated close grip behind neck triceps extension
- barbell seated overhead triceps extension
- barbell standing overhead triceps extension
- bench dip (knees bent)
- bench dip on floor
- body-up
- bodyweight kneeling triceps extension
- cable alternate triceps extension
- cable concentration extension (on knee)
- cable high pulley overhead tricep extension
- cable incline triceps extension
- cable kickback
- cable kneeling triceps extension
- cable lying triceps extension v. 2
- cable one arm tricep pushdown
- cable overhead triceps extension (rope attachment)
- cable pushdown
- cable pushdown (with rope attachment)
- cable rear drive
- cable reverse grip triceps pushdown (sz-bar) (with arm blaster)
- cable reverse-grip pushdown
- cable rope high pulley overhead tricep extension
- cable rope incline tricep extension
- cable rope lying on floor tricep extension
- cable standing one arm triceps extension
- cable standing reverse grip one arm overhead tricep extension
- cable triceps pushdown (v-bar)
- cable triceps pushdown (v-bar) (with arm blaster)
- cable two arm tricep kickback
- close-grip push-up
- close-grip push-up (on knees)
- diamond push-up
- dumbbell close grip press
- dumbbell close-grip press
- dumbbell decline one arm hammer press
- dumbbell decline triceps extension
- dumbbell forward lunge triceps extension
- dumbbell incline hammer press on exercise ball
- dumbbell incline one arm hammer press
- dumbbell incline one arm hammer press on exercise ball
- dumbbell incline triceps extension
- dumbbell incline two arm extension
- dumbbell kickback
- dumbbell kickbacks on exercise ball
- dumbbell lying extension (across face)
- dumbbell lying alternate extension
- dumbbell lying elbow press
- dumbbell lying one arm pronated triceps extension
- dumbbell lying one arm supinated triceps extension
- dumbbell lying single extension
- dumbbell lying triceps extension
- dumbbell neutral grip bench press
- dumbbell one arm french press on exercise ball
- dumbbell one arm hammer press on exercise ball
- dumbbell one arm kickback
- dumbbell one arm triceps extension (on bench)
- dumbbell palms in incline bench press
- dumbbell pronate-grip triceps extension
- dumbbell seated bench extension
- dumbbell seated bent over alternate kickback
- dumbbell seated bent over triceps extension
- dumbbell seated kickback
- dumbbell seated one arm kickback
- dumbbell seated reverse grip one arm overhead tricep extension
- dumbbell seated triceps extension
- dumbbell standing alternating tricep kickback
- dumbbell standing bent over one arm triceps extension
- dumbbell standing bent over two arm triceps extension
- dumbbell standing kickback
- dumbbell standing one arm extension
- dumbbell standing triceps extension
- dumbbell tate press
- dumbbell tricep kickback with stork stance
- dumbbell twisting bench press
- dumbbells seated triceps extension
- elbow dips
- exercise ball dip
- exercise ball seated triceps stretch
- exercise ball supine triceps extension
- ez bar french press on exercise ball
- ez bar lying close grip triceps extension behind head
- ez bar standing french press
- ez barbell decline close grip face press
- ez barbell decline triceps extension
- ez barbell incline triceps extension
- ez barbell jm bench press
- ez barbell seated triceps extension
- ez-bar close-grip bench press
- handstand
- handstand push-up
- impossible dips
- incline close-grip push-up
- lever overhand triceps dip
- lever seated dip
- lever triceps extension
- medicine ball close grip push up
- medicine ball supine chest throw
- narrow push-up on exercise ball
- olympic barbell triceps extension
- one arm dip
- overhead triceps stretch
- push-up close-grip off dumbbell
- push-up on lower arms
- reverse dip
- ring dips
- side push-up
- ski ergometer
- smith close-grip bench press
- smith machine decline close grip bench press
- smith machine incline tricep extension
- stalder press
- three bench dip
- triceps dip
- triceps dip (bench leg)
- triceps dip (between benches)
- triceps dips floor
- triceps press
- triceps stretch
- weighted bench dip
- weighted three bench dips
- weighted tricep dips
- weighted triceps dip on high parallel bars
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Questions, answered
How many upper arms exercises are there?
The AltF Fitness library has 292 upper arms exercises, each with an animated demo, the muscle it targets and the equipment it needs.
Which muscles do upper arms exercises work?
They target the biceps and triceps. Each muscle has its own page listing every exercise for it.
What are good upper arms exercises for beginners?
Beginner-friendly picks include assisted standing triceps extension (with towel), assisted triceps dip (kneeling) and band alternating biceps curl. Start light, learn the movement, then add reps or load.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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