Arm Exercises: Biceps and Triceps with Form
Every curl and extension, with what each one actually loads.
49 movements below, each with an animated form guide showing the muscles worked, the setup, the execution and the mistakes that cost people progress.
01BeginnerPush-UpChest, Shoulders, Triceps, Core · None→02BeginnerDumbbell Bench PressChest, Shoulders, Triceps · Dumbbells + Bench→03IntermediateOverhead PressShoulders, Triceps, Core · Barbell or Dumbbells→04BeginnerOne-Arm Dumbbell RowBack, Lats, Biceps · Dumbbell + Bench→05AdvancedPull-UpBack, Lats, Biceps, Grip · Pull-Up Bar→06BeginnerFarmer's CarryGrip, Core, Traps, Conditioning · Dumbbells or Kettlebells→07IntermediateBarbell Bench PressChest, Shoulders, Triceps · Barbell + Bench→08AdvancedDipsChest, Triceps, Shoulders · Parallel Bars→09BeginnerLat PulldownLats, Back, Biceps · Cable Machine→10BeginnerSeated Cable RowMid-Back, Lats, Biceps · Cable Machine→11IntermediateChin-UpLats, Biceps, Back · Pull-Up Bar→12BeginnerBarbell CurlBiceps · Barbell or EZ Bar→13BeginnerHammer CurlBiceps, Forearms · Dumbbells→14BeginnerTriceps PushdownTriceps · Cable Machine→15BeginnerOverhead Triceps ExtensionTriceps (Long Head) · Dumbbell→16IntermediateSkull CrusherTriceps · EZ Bar or Dumbbells + Bench→17IntermediateHanging Knee RaiseAbs, Hip Flexors, Grip · Pull-Up Bar→18IntermediateIncline Barbell PressUpper Chest, Shoulders, Triceps · Barbell + Incline Bench→19IntermediateDeficit Push-UpChest, Shoulders, Triceps · Two Plates or Blocks→20BeginnerMachine Chest PressChest, Triceps · Chest Press Machine→21BeginnerSeated Dumbbell Shoulder PressShoulders, Triceps · Dumbbells + Bench→22BeginnerMachine Shoulder PressShoulders, Triceps · Shoulder Press Machine→23BeginnerNeutral-Grip PulldownLats, Back, Biceps · Cable Machine→24BeginnerInverted RowBack, Lats, Biceps · Bar or Rings→25IntermediateRope Hammer CurlBiceps, Brachialis, Forearms · Cable + rope→26IntermediatePreacher CurlBiceps · Preacher bench + barbell→27BeginnerConcentration CurlBiceps · Dumbbell + bench→28IntermediateClose-Grip Bench PressTriceps, Chest, Shoulders · Barbell + bench→29BeginnerOverhead Cable Triceps ExtensionTriceps · Cable + rope→30IntermediateHeavy Farmer's WalkGrip, Traps, Core · Heavy dumbbells→31IntermediateIncline Hammer CurlBiceps, Brachialis · Incline bench + dumbbells→32BeginnerCable CurlBiceps · Cable + straight bar→33IntermediateSpider CurlBiceps · Incline bench + dumbbells→34IntermediateReverse CurlBrachioradialis, Forearms, Biceps · Barbell→35BeginnerBench DipTriceps · Bench→36BeginnerTriceps KickbackTriceps · Dumbbell→37AdvancedJM PressTriceps · Barbell + bench→38IntermediateSuitcase CarryCore, Obliques, Grip · Single dumbbell→39IntermediateDecline Bench PressChest, Triceps · Barbell + decline bench→40IntermediateScott CurlBiceps · Preacher bench + dumbbell→41IntermediateDrag CurlBiceps · Barbell→42IntermediateSeated French PressTriceps · EZ-bar→43IntermediateDiamond Push-UpTriceps, Chest · Bodyweight→44IntermediatePike Push-UpShoulders, Triceps · Bodyweight→45BeginnerDead HangGrip, Lats, Shoulders · Pull-up bar→46IntermediateSingle-Arm Farmer's CarryCore, Obliques, Grip, Traps · One heavy dumbbell→47IntermediateDumbbell Skull CrusherTriceps · Dumbbells + bench→48IntermediatePreacher Hammer CurlBrachialis, Biceps, Forearms · Preacher bench + dumbbells→49AdvancedSuitcase DeadliftCore, Obliques, Grip, Legs · Barbell or dumbbell→Want these organised into a program?
A list is not a plan. Coaching turns these movements into a schedule built around your equipment, your time and your injury history.
Common Questions
How many of these should I do in one session?
Three to six movements is plenty. Beyond that the quality of the last few drops, and quality drives adaptation.
Do I need all this equipment?
No. Pick the movements matching what you have. The pattern matters far more than the implement.
How do I choose which ones to do?
One movement per pattern — a push, a pull, a squat, a hinge — before adding isolation work. That covers the body with the fewest exercises.
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