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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. read more

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(3 user ratings)
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views: 45991

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. read more

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(3 user ratings)
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views: 54815

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. read more

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(1 user rating)
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views: 30530

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

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(4 user ratings)
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views: 28623

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. read more

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(3 user ratings)
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views: 33697

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)
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views: 19855

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

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(2 user ratings)
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views: 23737

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. read more

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(1 user rating)
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views: 24877

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)
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views: 30189

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

far down behind head. Keep elbows in position. Return and repeat. read more

rated:  
(1 user rating)
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views: 19334

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, read more

rated:  
(1 user rating)
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views: 38266

Dumbbell Concentration Curl
target muscles: Brachialis    type: basic

raise dumbbell toward shoulder. Return, keep arm slightly flexed. Repeat. read more

rated:  
(4 user ratings)
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views
views: 34893

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:  
(7 user ratings)
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views: 33286

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: 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. read more

rated:  
(2 user ratings)
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views: 32092

Bodyweight Only Chin-up
target muscles: Brachialis,  Latissimus Dorsi    type: basic

up until chin reaches bar. Lower body, keep arms slightly flexed. Repeat. read more

rated:  
(3 user ratings)
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views
views: 47295

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)
comments
views
views: 20124

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: 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)
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views
views: 33166

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)
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views
views: 26829

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