Arm Exercises

Your arms are mostly biceps on the front and triceps on the back, with the forearms below. Training both sides evenly builds bigger, stronger arms and helps with every press and pull you do.

This page collects every arm exercise in the library in one place. For more focused lists, see our bicep exercises and tricep exercises pages.

Arm Exercises With Step-By-Step Guides

Dumbbell Bench PressDumbbell · BeginnerThe dumbbell bench press is a chest exercise where you lie on a flat bench and press a pair of dumbbells from…Dumbbell CurlDumbbell · BeginnerThe dumbbell curl is the classic biceps exercise.Dumbbell Shoulder PressDumbbell · BeginnerThe dumbbell shoulder press is an overhead press where you push a pair of dumbbells from shoulder height to arms-length overhead.Hammer CurlDumbbell · BeginnerThe hammer curl is a dumbbell curl done with your palms facing each other, like you are holding a hammer.Preacher CurlEZ Bar · BeginnerThe preacher curl is a biceps curl done with your upper arms resting on an angled pad.Pull-UpBodyweight · IntermediateThe pull-up is a bodyweight exercise where you hang from a bar with your palms facing away and pull yourself up until…Skull CrusherEZ Bar · IntermediateThe skull crusher, also called the lying triceps extension, is an exercise where you lie on a bench, hold a bar over…Tricep PushdownCable · BeginnerThe tricep pushdown is a cable exercise where you stand facing a high pulley and push a bar or rope down until…Incline Dumbbell CurlDumbbell · BeginnerThe incline dumbbell curl is a biceps curl done while lying back on an incline bench.Overhead PressBarbell · IntermediateThe overhead press, also called the military press or standing barbell press, is a lift where you press a barbell from your…Overhead Tricep ExtensionDumbbell · BeginnerThe overhead tricep extension is an exercise where you hold a dumbbell overhead, lower it behind your head by bending your elbows,…

How To Build An Arm Workout

  • Pair one bicep exercise with one tricep exercise and alternate between them.
  • Do 2-3 exercises for each side per week.
  • Add hammer curls if you want bigger forearms and a stronger grip.
  • Arm exercises respond well to controlled reps in the 8-15 range.

Related Exercise Pages

Frequently Asked Questions

How Do You Get Bigger Arms?

Train both the biceps and triceps two or three times per week, add weight or reps over time and eat enough protein.

Should You Train Biceps And Triceps Together?

Many people do. Pairing them saves time and lets one side rest while the other works.

Can You Build Arms With Dumbbells Only?

Yes. Curls, hammer curls and overhead extensions with dumbbells can build excellent arms.

Our guides are for general information only. Check with your doctor before starting a new exercise program. Read our medical disclaimer.