Arm Exercises

Curls, extensions and grip work covering biceps, triceps and forearms, with equipment, difficulty and instructions written for people who have never done them.

151 exercises across 3 sections.

Biceps54
Triceps72
Forearms25

Biceps

The front of your upper arm. Every curl and most pulling movements.

Triceps

The back of your upper arm. Extensions, dips and every press.

Forearms

Wrists, grip and the muscles below your elbow. Carries, holds and curls.

Common questions about arms training

Do I need direct arm work?: Rows and presses train the arms, but if bigger arms are the goal, add one curl and one triceps movement. Three sets of each at the end of a session is plenty.
How many sets of biceps per week?: Six to ten hard sets a week is a sensible range for a beginner, spread across two sessions. More than that mostly buys soreness.
Why do my elbows hurt on curls and skullcrushers?: Usually a straight bar forcing the wrists into a fixed position, plus too much weight swung at the bottom. Switch to an EZ-bar or dumbbells, cut the load, and control the lowering.
Are triceps or biceps more important for arm size?: Triceps. They make up roughly two thirds of the upper arm. If you only have time for one, press-downs or an overhead extension beats a curl.