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Strength-Training
Upper Arms
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Strength-Training Exercises for Upper Arms
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Bodyweight Only
Dip, Triceps
target muscles:
Triceps Brachii
type
: basic
until arms are flexed right-angled. Keep elbows close to body. Return, keep arms slightly flexed. Repeat.
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rated:
(3 user ratings)
0 comments
views: 45993
Weight Plate
Triceps Extension, Seated
target muscles:
Triceps Brachii
type
: auxiliary
plate behind head as far down as possible while keeping elbows in position. Return by extending arms to starting point. Repeat.
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rated:
(3 user ratings)
0 comments
views: 54816
Cable
Biceps Curl, Opposing
target muscles:
Biceps Brachii
type
: auxiliary
flex both arms to pull stirrups toward shoulders. Keep elbows in position. Return, keep arms slightly flexed, repeat.
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rated:
(1 user rating)
0 comments
views: 30531
Ez-Bar
Preacher Curl
target muscles:
Brachialis
type
: auxiliary
to raise bar toward shoulders until forearms are in vertical position. Return, keep arms slightly flexed. Repeat.
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rated:
(4 user ratings)
0 comments
views: 28625
Dumbbell
Triceps Extension, Standing, One Arm
target muscles:
Triceps Brachii
type
: basic
behind head as far as possible. Return and repeat. Continue with opposite site.
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rated:
(3 user ratings)
0 comments
views: 33698
Dumbbell
Spider Curl
target muscles:
Brachialis
type
: auxiliary
up until arms are fully lexed. Slowly return, keep arms slightly flexed. Repeat. Continue with opposite arm.
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rated:
(2 user ratings)
0 comments
views: 23738
Cable
Pushdown, One Arm, Reverse Grip
target muscles:
Triceps Brachii
type
: auxiliary
extend arm while elbow remains in position. Return until lower arm is just above parallel to floor. Repeat.
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rated:
(1 user rating)
0 comments
views: 24878
Cable
Curl, Standing
target muscles:
Biceps Brachii
type
: basic
arms to raise bar toward chest. Return, keep arms slightly flexed. Repeat.
read more
rated:
(2 user ratings)
0 comments
views: 30189
Dumbbell
Triceps Extension, Seated
target muscles:
Triceps Brachii
type
: auxiliary
far down behind head. Keep elbows in position. Return and repeat.
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rated:
(1 user rating)
0 comments
views: 19336
Dumbbell
Concentration Curl, Bent-over
target muscles:
Biceps Brachii
type
: auxiliary
raise dumbbell toward shoulder. Return, keep arm slightly flexed. Repeat. Continue with opposite side,
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rated:
(1 user rating)
0 comments
views: 38266
Barbell
Spider Curl
target muscles:
Brachialis
type
: auxiliary
up until arms are fully lexed. Slowly return, keep arms slightly flexed. Repeat.
read more
rated:
(2 user ratings)
0 comments
views: 19856
Dumbbell
Concentration Curl
target muscles:
Brachialis
type
: basic
raise dumbbell toward shoulder. Return, keep arm slightly flexed. Repeat.
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rated:
(4 user ratings)
0 comments
views: 34896
Ez-Bar
Bench Press, Close Grip
target muscles:
Triceps Brachii
type
: basic
to costal arch. Keep elbow close to body. Return, keep arms slightly flexed. Repeat.
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rated:
(7 user ratings)
0 comments
views: 33287
Cable
Curl, Seated, Elbows Up
target muscles:
Biceps Brachii
type
: auxiliary
arms. Keep elbows in position and back straight. Return, keep arms slightly flexed. Repeat.
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rated:
(2 user ratings)
0 comments
views: 18863
Barbell
Floor Press
target muscles:
Triceps Brachii
type
: auxiliary
up above chest. Keep arms slightly bent. Return until upper arms slightly touch floor and repeat.
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rated:
(2 user ratings)
0 comments
views: 32093
Bodyweight Only
Chin-up
target muscles:
Brachialis
,
Latissimus Dorsi
type
: basic
up until chin reaches bar. Lower body, keep arms slightly flexed. Repeat.
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rated:
(3 user ratings)
0 comments
views: 47296
Barbell
Concentration Curl
target muscles:
Brachialis
type
: basic
to raise barbell toward shoulders. Keep elbows in position. Return, keep arms slightly flexed. Repeat.
read more
rated:
(2 user ratings)
0 comments
views: 20125
Cable
Preacher Curl, Underhand Grip
target muscles:
Brachialis
type
: auxiliary
arms. Keep upper arms on pad. Return, keep arms slightly flexed. Repeat.
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rated:
(3 user ratings)
0 comments
views: 13123
Barbell
Biceps Curl, Standing
target muscles:
Biceps Brachii
type
: basic
arms to raise barbell toward chest. Keep elbows in position. Return, keep arms slightly flexed. Repeat.
read more
rated:
(7 user ratings)
0 comments
views: 33166
Cable
Triceps Extension, Lying, One Arm
target muscles:
Triceps Brachii
type
: auxiliary
completely. Return and repeat. Continue with opposite side.
read more
rated:
(1 user rating)
0 comments
views: 13073
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