Arm exercises

Walking Biceps Curl

Biceps Curl with Sheet or TRX

Dumbbell Hammer Curl

Train Brachialis, the muscle beneath you Biceps with this exercise

Single arm biceps cable curl

Isolation exercise for biceps. Easy to use for drop sets

Incline Dumbbell Biceps Curl

Inclined biceps curl is perhaps the best exercise available for the biceps. The exercise mainly stimulates the long outer part of your biceps and it is the part that becomes your highest point when you tense the muscle. The reason why the long part is activated the most is your starting position, namely sitting on an oblique bench with your arms hanging straight down the side. The arms then come behind your body and the biceps muscle is tensed slightly even before the exercise starts. See biceps anatomy for more info on this.

Alternating Biceps Curl

Alternating bicep curls stimulates the biceps and helps you build bigger and stronger arms. Although the triceps represents the largest muscle mass in the arm, exercising the biceps can also help with an increased range and especially with an even definition of your arms. The arm exercise is an isolation exercise and let’s not forget, a favorite of many in the gym!

Preacher Curl

Preacher curl is a very good biceps exercise that really isolates your biceps muscles and gives a serious pump. In comparison with other freer curl exercises, it is difficult to cheat in this exercise because you can neither rock the weight nor move your elbows.

Barbell Curl

Barbell curl or biceps curl with a barbell is a perfect exercise if you really want to go heavy on your guns and build big biceps. This exercise is the foundation for many people’s biceps workouts and by varying your grip you can stimulate different parts of the biceps. The biceps muscle has two heads,  learn more about biceps anatomy here, which makes it extra important that both parts of the bicep get a little extra pressure, which a varied grip can provide.

Concentration Curl

Concentration curl is an isolation exercise for the biceps that is quite easy to perform, but there are a number of points that you cannot neglect. In the exercise, you really only move the forearm while the upper arm is isolated against the inside of the thigh. The exercise is great to finish off your biceps workout with, because you work more with repetitions that give pump rather than heavy weights that give effort.

Drag Curl

After a couple of reps you will feel your bicep burn!

Zottman Curls

This exercise engages your biceps when doing the curl and when in motion on the way down it mostly focuses on your forearms.

Spider Curl

Isolation exercise for the biceps because the oblique bench disconnects your shoulders

Bicepscurl Resistance Band

Resistance bands are great both at home and on the go making working out very easy. Resistance bands do not take up unnecessary space while they can give you a lot of lactic acid and metabolic stress. It is difficult to do heavy lifts and build large muscles with resistance bands, but they are excellent for beginners, as rehab, on the go or as the final exercise for a muscle you have already done some heavy lifting with. The difference between lifting with a dumbbell is that the resistance is inverted, it is most difficult at the top when the resistance band is tight whereas for a dumbbell it is most difficult in the bottom position.

Machine Biceps Curl

Most of the time you curl using dumbbells or barbells, but sometimes the cable machine is the better alternative. One of the great advantages is that you can quickly change weight and perform a drop set to get the lactic acid going properly. Therefore, end your biceps workout with a couple of drop sets in this exercise.

Biceps Cable curl

Most of the time you curl using dumbbells or barbells, but sometimes the cable machine is the better alternative. One of the great advantages is that you can quickly change weight and perform a drop set to get the lactic acid going properly. Therefore, end your biceps workout with a couple of drop sets in this exercise.

Wrist Barbell Curl

Pick up a suitable barbell and grab it with a narrow underhand grip. Sit down on a bench and place your forearms on your thighs while your wrists protrude in front of your knees.

Wrist Dumbbell Curl

Pick up a suitable dumbbell and grab it with an underhand grip. Sit down next to a bench and place your forearm on top of the bench with your palm facing up. The wrist should be just outside of the bench. Hold the dumbbell with your fingers rather than with the palm.

Reverse Barbell Curl

Use lower weight than with a regular biceps curl because your biceps will not be fully engaged

Static Hold Chins

This is a great exercise if you want to improve your strength for making Chins. Pull your self up to a position were your chin is above the chin bar, your arms will be bent here. Hold this position as long as you can. Make sure to pinch your shoulder blades and pull them downwards.

Zottman Curls

This exercise engages your biceps when doing the curl and when in motion on the way down it mostly focuses on your forearms.

French Door Press

Bodyweight Triceps Extensions

Triceps Pushdown

First, stand in front of a cable machine to do Pushdowns. Attach a rope or shorter bar (straight or v) in the cable. The whole exercise is simply about pulling down the bar / rope by just moving your forearms. The elbows should be fixed to the side of your body at all times and the forearms should move up and down through a movement in the elbow joint.

Seated Dumbbell Triceps Extensions

When doing the seated triceps press the load should only be felt in your triceps, otherwise you are doing it wrong. On top of that, you get extra abdominal strength, as you must have an active torso to counteract extremely swaying.

Lying Triceps Extensions

Put the barbell behind the head, not against the face. Hold on to the weight on the way down. Press your elbows against each other. You should not go out and flutter with them to the sides, they should be in line with the rest of the arms throughout the up and down movement.

Triceps Kick Back

Kickbacks for the triceps are a very good exercise to perform at home and at the gym. It is also an easy and good exercise if you are new to the gym. It is important how you position your body during the exercise and how far you go in the movement so that you do not lose contact with the muscle.

French Press

The triceps press with the curl bar behind the head primarily engages the upper arm stretcher (triceps brachii). Furthermore, the triceps exercise contributes with isometric strength for the straight core muscles, at the same time as you train the inner and outer oblique core muscles. The exercise is also called standing French Press. Instead of a barbell, you can use a single heavy dumbbell that you grasp with both hands or you run with a lighter dumbbell in each hand.

Singel Arm French Press

Easy but effective exercise for the long head of your triceps

Triceps Over Head Cable Extensions

Do not use too much weight. Focus on having contact with ONLY the triceps. You do not want to engage the whole body

Reverse Grip Push Down

You open up your shoulders when you use this grip and that changes the exercise

Diamond Push Ups

The purpose of this exercise is to train your triceps more than your chest and front shoulders. Form a diamond with your hands on the floor just below your chin and let your arms be closer to your body, about 45 degrees, during the movement and you will maximize the training for the triceps

Bench Dips

It is a good exercise to train your triceps if you do not have dumbbells or a gym nearby. However, be careful with your shoulders. If you have your fingers forward during the exercise, your shoulders are rotated and closed and they can be exposed to unnatural loads.

French Press Singel Arm Resistance Band

Easy exercise for at home training or when you travel

Resistance Band Singel Arm Pushdown

Sometimes resistance bands are the only thing you can take with you on the trip to train which makes this exercise great because you can get quite a lot of resistance when you only use one arm. The exercise trains your triceps and you will get a lot of lactic acid in them at high resp.

Dips

Dips for the chest is an excellent exercise, but the first thing we have to say is that it is possible to do dips in two different ways. One that mainly focuses on the triceps, or the other that mainly focuses on the chest. On the other hand, both will train the chest and triceps, but through a couple of changes, the main focus is shifted to only one muscle. This page is about how we maximize dips for the chest.

Close Grip Bench Press

Bench press with a narrow grip is a very good triceps exercise. Dips, where you can use a weight plate, and bench press with a narrow grip are exercises where you can load a lot of weight and overload your triceps, which is important for muscle growth. In addition, both exercises train all three mounts in a good way. Therefore, make sure to run at least one of these two exercises during your triceps workout as often as possible.