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Strength-Training Exercises for Upper Arms



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Cable Curl, Standing
target muscles: Biceps Brachii    type: basic

arms to raise bar toward chest. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 377

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. read more

rated:  
(2 user ratings)
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views
views: 795

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. read more

rated:  
(4 user ratings)
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views: 936

Barbell Spider Curl
target muscles: Brachialis    type: auxiliary

up until arms are fully lexed. Slowly return, keep arms slightly flexed. Repeat. read more

rated:  
(1 user rating)
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views: 329

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. read more

rated:  
(1 user rating)
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views: 411

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)
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views: 272

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. read more

rated:  
(2 user ratings)
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views
views: 438

Barbell 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:  
(4 user ratings)
comments
views
views: 709

Cable Preacher Curl, Underhand Grip
target muscles: Brachialis    type: auxiliary

arms. Keep upper arms on pad. Return, keep arms slightly flexed. Repeat. read more

rated:  
(3 user ratings)
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views
views: 292

Barbell Bench Press, Close Grip
target muscles: Triceps Brachii    type: basic

to costal arch. Keep elbows close to body. Return, keep arms slightly flexed. Repeat. read more

rated:  
(1 user rating)
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views
views: 569

Cable Kickback, Bent-over
target muscles: Triceps Brachii    type: auxiliary

completely, keep elbow fixed. Return and repeat. Continue with opposite side. read more

rated:  
(2 user ratings)
comments
views
views: 392

Cable Triceps Extension, Incline
target muscles: Triceps Brachii    type: auxiliary

completely. Return and repeat. read more

rated:  
(1 user rating)
comments
views
views: 289

Lever Triceps Extension
target muscles: Triceps Brachii    type: auxiliary

arms while pushing lever away and down. Return and repeat. read more

rated:  
(1 user rating)
comments
views
views: 316

Barbell Curl, Incline
target muscles: Biceps Brachii    type: auxiliary

to raise barbell toward shoulders. Keep elbows in position. Return, keep arms slightly flexed. Repeaet. read more

rated:  
(1 user rating)
comments
views
views: 429

Dumbbell Kickback, Kneeling On Bench
target muscles: Triceps Brachii    type: auxiliary

arm backward. Return and repeat. Continue with opposite side. read more

rated:  
(1 user rating)
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views
views: 560

Cable Curl, From Behind, One Arm
target muscles: Biceps Brachii    type: auxiliary

pull stirrup toward shoulder. Keep elbow in position or allow it to travel only little forward. Return, keep arm slightly flexed. Repeat. Continue with opposite side. read more

rated:  
(1 user rating)
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views
views: 366

Cable Curl, Seated
target muscles: Brachialis    type: auxiliary

arms while keeping elbows in position. Back remains straight. Return, keep arms slightly flexed. Repeat. read more

rated:  
(2 user ratings)
comments
views
views: 280

Ez-Bar 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:  
(3 user ratings)
comments
views
views: 453

Cable Pushdown, Rope
target muscles: Triceps Brachii    type: auxiliary

extend arms to push rope down. As motion reaches lowest point depart hands to sides of body. Return until forearms are slightly higher than parallel to floor. Repeat. read more

rated:  
(0 user ratings)
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views
views: 493

Dumbbell Triceps Extension, Seated, One Arm
target muscles: Triceps Brachii    type: auxiliary

behind head as far as possible. Return and repeat. Continue with opposite site. read more

rated:  
(0 user ratings)
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views
views: 447

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