Best Arm Exercises at the Gym
Strong arms come from training biceps and triceps directly, not just as a side effect of pressing and pulling. These arm exercises cover curls, extensions and pressdowns for bigger, stronger arms.
Barbell Curl
Barbell
Dumbbell Biceps Curl
Dumbbells
Dumbbell Incline Curl
Dumbbells
Dumbbell Cross Body Hammer Curl
Dumbbells
EZ Barbell Biceps Curl
Barbell (EZ bar)
Cable Triceps Pushdown
Cable machine
Cable Overhead Triceps Extension (rope attachment)
Cable machine
Dumbbell Lying Triceps Extension
Dumbbells
Bench Dips
Bodyweight (bench)
Dumbbell Concentration Curl
Dumbbell
Dumbbell Kickback
Dumbbell
Barbell Close Grip Bench Press
Barbell
Frequently asked questions
How often should I train arms?
Twice a week works well for most people, especially since arms also get indirect work from chest and back day pressing and pulling.
Biceps or triceps first?
Triceps make up more of your arm's size, so if arm size is the goal, giving triceps equal or slightly more attention than biceps pays off.
Start tracking your workouts free
GymMonster is free on iOS and Android — or open it right inside Telegram, no download needed. Log your first set in under a minute.
