Strength Exercises for Arms
Strength exercises for arms will utilize the biceps, the triceps as well as the outer and inner forearms muscles.
Browse through the selection of strength exercises for arms below:
- Biceps Curl on Low Pulley with Handle - Alternated
- Biceps Curl on Low Pulley with Bar - Standing
- Biceps Curl on Low Pulley with Bar - Seated
- Biceps Curl on Preacher Bench
- Chin-Up - Supination-Grip
- Triceps Extension
- Triceps Extension on Low Pulley
- Triceps Extension on Low Pulley - Lying
- Triceps Pushdown
- Triceps Dip - Reverse Grip
Biceps Curl on Low Pulley with Handle - Alternated
- Stand in front of the low pulley machine and grab the handle with your hand, palm facing up.
- Raise the handle with one hand towards your shoulder and slowly lower it back down after a short pause. Alternate after a set.
- Keep your back and upper arms still throughout.
Biceps Curl on Low Pulley with Bar - Standing
- Stand in front of the low pulley machine and grab the bar with both hands, palms facing up.
- Raise the bar with both hands towards your shoulders and slowly lower it back down after a short pause.
- Keep your back and upper arms still throughout.
Biceps Curl on Low Pulley with Bar - Seated
- Sit down on the bench and grab the handlebar with both hands, upper arms against the arm pad.
- Pull the bar with both hands towards your shoulders and slowly lower it back down after a short pause.
- Keep your back and upper arms still throughout.
Biceps Curl on Preacher Bench
- Sit down on the bench and grab the handle with both hands, upper arms against the arm pad.
- Pull the handlebars up as far as you comfortably can and let them slowly swing back after a short pause.
- Keep your back and upper arms still throughout.
Chin-Up - Supination-Grip
- Reach for the bar with both hands in a close grip position, palms facing backwards, arms close to being extended.
- Pull yourself up until your chin reaches just above the bar and slowly lower yourself back down after a short pause.
- Keep your back and upper arms still throughout.
Triceps Extension
- Sit on the bench, fasten seat belt (if any) and place your arms up against the arm rests.
- Push the handles forward and down by straightening your arms and slowly let it swing back after a short pause.
- Breathe out while pushing and breathe in while releasing.
Triceps Extension on Low Pulley
- Stand up, back to the low pulley machine, and grab the handle with both hands, upper arms pointing straight up, elbows at 90 degree angles.
- Raise the handlebar by straightening your arms and slowly lower it back after a short pause.
- Keep your upper arms still throughout.
Triceps Extension on Low Pulley - Lying
- Lie on your back on a bench and grab both handles with your hands just over your head, upper arms pointing straight up.
- Pull the handles up by straightening your arms and let them slowly swing back after a short pause.
- Keep your upper arms still throughout.
Triceps Pushdown
- Stand in front of the high pulley machine and grab the handlebar with both hands, upper arms pressed against your upper body, elbows at 90 degree angles.
- Push the bar down by straightening your arms and slowly let it swing back after a short pause.
- Keep your upper arms still throughout.
Triceps Dip - Reverse Grip
- Grab both bars with your hands and lower yourself until your head and your elbows are at the same height.
- Push your body up by straightening your arms and slowly lower yourself back after a short pause.
- Breathe out while raising yourself and breathe in while lowering yourself.