Muscle group
Best Arms Exercises (286)
286 arms exercises — 147 beginner, 124 intermediate and 15 advanced — using dumbbell, cable and barbell and more. They cover the triceps, biceps and forearms. Every exercise has an animated demonstration, step-by-step instructions and sets-and-reps guidance, and all of them are ready to log in the SetGrip app.
Beginner (147)
Alternating Arm Blaster Dumbbell Curl
Alternating Banded Biceps Curl
Alternating Dumbbell Curl
Alternating Dumbbell Hammer Curl
Alternating Dumbbell Lying Triceps Extension
Alternating Dumbbell Preacher Curl
Alternating Dumbbell Seated Hammer Curl
Arm Blaster Barbell Curl
Arm Blaster Dumbbell Hammer Curl
Back Supported Dumbbell Seated Curl
Banded Concentration Curl
Banded Reverse Wrist Curl
Banded Single Arm Side Triceps Extension
Barbell Curl
Barbell Finger Curl
Barbell Preacher Curl
Barbell Reverse Curl
Barbell Reverse Wrist Curl
Barbell Wrist Curl
Behind Back Cable Wrist Curl
Behind the Back Barbell Wrist Curl
Behind the Back Smith Machine Wrist Curl
Bench Barbell Reverse Wrist Curl
Bench Barbell Wrist Curl
Bench Dip
Bench Dumbbell Forearm Pronation
Bench Dumbbell Forearm Supination
Bench Dumbbell Reverse Wrist Curl
Bench Dumbbell Wrist Curl
Bench Neutral Grip Dumbbell Wrist Curl
Bodyweight Triceps Extension
Cable Concentration Curl
Cable Curl
Cable High Curl
Cable Preacher Curl
Cable Reverse Wrist Curl
Cable Rope Hammer Curl
Cable Tricep Kickback
Cable Triceps Pushdown
Cable Wrist Curl
Close Grip Barbell Curl
Close Grip Cable Curl
Close Grip EZ-Bar Curl
Close Grip EZ-Bar Preacher Curl
Dumbbell Close Grip Bench Press
Dumbbell Concentration Curl
Dumbbell Cross Body Hammer Curl
Dumbbell Curl
Dumbbell Finger Curl
Dumbbell Hammer Curl
Dumbbell Hammer Preacher Curl
Dumbbell High Curl
Dumbbell Lying Elbow Press
Dumbbell Overhead Triceps Extension
Dumbbell Preacher Curl
Dumbbell Reverse Concentration Curl
Dumbbell Reverse Curl
Dumbbell Reverse Spider Curl
Dumbbell Reverse Wrist Curl
Dumbbell Seated Curl
Dumbbell Seated Hammer Curl
Dumbbell Skull Crusher
Dumbbell Squat Curl
Dumbbell Triceps Kickback
Dumbbell Waiter Curl
Dumbbell Wrist Curl
EZ-Bar Curl
EZ-Bar Reverse Curl
Feet Elevated Bench Dip
Floor Dip
Floor Dumbbell Forearm Pronation
Floor Dumbbell Forearm Supination
Incline Bench Barbell Reverse Wrist Curl
Incline Bench Barbell Wrist Curl
Incline Bench Dumbbell Overhead Triceps Extension
Incline Bench Single Arm Dumbbell Preacher Curl
Incline Close Grip Push-Up
Kneeling Cable Concentration Triceps Extension
Kneeling Close Grip Push-Up
Kneeling Machine Assisted Dip
Knees Bent Bench Dip
Leg Resisted Biceps Curl
Lying Dumbbell Curl
Lying Wide Dumbbell Curl
Machine Biceps Curl
Machine Dip
Machine Grip Squeeze
Machine Hammer Preacher Curl
Machine Preacher Curl
Machine Reverse Preacher Curl
Machine Seated Dip
Machine Triceps Extension
Neutral Grip Dumbbell Wrist Curl
Plate Curl
Plate Pinch Hold
Resistance Band Wrist Curl
Reverse Grip Cable Triceps Pushdown
Rope Cable High Curl
Rope Cable Triceps Pushdown
Russian Dip
Seated Alternating Dumbbell Triceps Kickback
Seated Back Supported Dumbbell Overhead Triceps Extension
Seated Banded Biceps Curl
Seated Cable Curl
Seated Cable Pulldown Curl
Seated Close Grip EZ-Bar Concentration Curl
Seated Dumbbell Overhead Triceps Extension
Seated Dumbbell Triceps Kickback
Seated EZ-Bar Curl
Seated Single Arm Cable Concentration Curl
Seated Single Arm Dumbbell Overhead Triceps Extension
Seated Single Arm Dumbbell Triceps Kickback
Side Lying Bodyweight Biceps Curl
Single Arm Banded High Curl
Single Arm Barbell Curl
Single Arm Bench Dumbbell Reverse Wrist Curl
Single Arm Bench Dumbbell Wrist Curl
Single Arm Bench Neutral Grip Dumbbell Wrist Curl
Single Arm Cable Curl
Single Arm Cable Reverse Curl
Single Arm Cable Triceps Pushdown
Single Arm Dumbbell Curl
Single Arm Dumbbell Forearm Rotation
Single Arm Dumbbell Hammer Curl
Single Arm Dumbbell Preacher Curl
Single Arm Dumbbell Reverse Curl
Single Arm Dumbbell Reverse Wrist Curl
Single Arm Dumbbell Seated Hammer Curl
Single Arm Dumbbell Wrist Curl
Single Arm Neutral Grip Dumbbell Wrist Curl
Single Arm Unsupported Dumbbell Triceps Kickback
Single Dumbbell Dumbbell Skull Crusher
Ski Ergometer
Smith Bar Bodyweight Triceps Extension
Smith Machine Curl
Smith Machine Wrist Curl
Standing Alternating Dumbbell Triceps Kickback
Standing Dumbbell Concentration Curl
Standing Dumbbell Triceps Kickback
Standing Single Arm Dumbbell Overhead Triceps Extension
Triceps Dip
V Bar Arm Blaster Cable Triceps Pushdown
V Bar Cable Triceps Pushdown
Wide Dumbbell Curl
Wide Dumbbell Seated Curl
Wide Grip Barbell Curl
Wide Grip EZ-Bar Curl
Intermediate (124)
Across Face Dumbbell Lying Triceps Extension
Alternating Double Kettlebell Hang Clean
Alternating Dumbbell Hammer Curl to Press
Alternating Dumbbell Hammer Preacher Curl
Alternating Dumbbell Incline Curl
Alternating Kettlebell Hang Clean
Arm Blaster Dumbbell Curl
Arm Blaster EZ-Bar Curl
Banded Close Grip Push-Up
Barbell Drag Curl
Barbell Overhead Triceps Extension
Barbell Pin Press
Barbell Reverse Preacher Curl
Barbell Skull Crusher
Barbell Spider Curl
Behind Head Barbell Skull Crusher
Behind Head Close Grip Barbell Lying Triceps Extension
Behind Head EZ-Bar Skull Crusher
Between Benches Bench Dip
Bowling Motion Dumbbell Lunge Curl
Cable Drag Curl
Cable Overhead Triceps Extension
Cable Rear Drive
Cable Reverse Preacher Curl
Close Grip Barbell Bench Press
Close Grip Push-Up
Close Grip Smith Machine Bench Press
Decline Barbell Close Grip to Skull Press
Decline Close Grip Smith Machine Bench Press
Decline Dumbbell Skull Crusher
Decline EZ-Bar Face Press
Decline EZ-Bar Skull Crusher
Decline Single Arm Dumbbell Neutral Grip Bench Press
Diamond Push-Up
Dumbbell Close Grip Push-Up
Dumbbell Hammer Spider Curl
Dumbbell Incline Curl
Dumbbell Incline Hammer Curl
Dumbbell Lunge Curl
Dumbbell Lunge with Triceps Extension
Dumbbell Reverse Preacher Curl
Dumbbell Seated Curl to Shoulder Press
Dumbbell Spider Curl
Dumbbell Squeeze Press
Dumbbell Tate Press
Dumbbell Zottman Curl
Dumbbell Zottman Preacher Curl
EZ-Bar Close Grip Bench Press
EZ-Bar Overhead Triceps Extension
EZ-Bar Reverse Preacher Curl
Forearm Push-Up
Incline Barbell Reverse Grip Bench Press
Incline Bench Cable Triceps Extension
Incline Bench Rope Cable Triceps Extension
Incline Cable Curl
Incline Close Grip Barbell Bench Press
Incline Dumbbell Skull Crusher
Incline EZ-Bar Skull Crusher
Incline Single Arm Dumbbell Neutral Grip Bench Press
Incline Smith Machine Skull Crusher
Incline Stability Ball Dumbbell Neutral Grip Bench Press
Incline Stability Ball Single Arm Dumbbell Neutral Grip Bench Press
Kneeling Bodyweight Triceps Extension
Kneeling Cable Triceps Extension
Kneeling Forearm Push-Up
Lying Cable Curl
Lying Close Grip Cable Curl
Medicine Ball Overhead Throw
Neutral Grip Incline Dumbbell Press
Olympic Bar Hammer Curl
Overhead Cable Curl
Pronated Grip Dumbbell Skull Crusher
Prone Bench Barbell Curl
Prone Incline Bench EZ-Bar Spider Curl
Reverse Grip Arm Blaster Cable Triceps Pushdown
Reverse Grip Barbell Skull Crusher
Reverse Grip Close Grip Barbell Bench Press
Reverse Grip Push-Up
Rope Cable Hammer Preacher Curl
Rope Cable Lying Triceps Extension
Rope High Pulley Cable Overhead Triceps Extension
Rope Single Arm Cable Hammer Preacher Curl
Seated Barbell Overhead Triceps Extension
Seated Cable Overhead Curl
Seated Close Grip Barbell Concentration Curl
Seated Close Grip Barbell Overhead Triceps Extension
Seated EZ-Bar Overhead Triceps Extension
Seated Single Arm Reverse Grip Dumbbell Overhead Triceps Extension
Side Lying Push-Up
Single Arm Barbell Floor Press
Single Arm Cable Overhead Triceps Extension
Single Arm Cable Preacher Curl
Single Arm Cable Reverse Preacher Curl
Single Arm Dumbbell Hammer Preacher Curl
Single Arm Dumbbell Reverse Preacher Curl
Single Arm Dumbbell Reverse Spider Curl
Single Arm Dumbbell Spider Curl
Single Arm Dumbbell Zottman Preacher Curl
Single Arm Hammer Spider Curl
Single Arm Pronated Grip Dumbbell Lying Triceps Extension
Single Arm Reverse Grip Cable Overhead Triceps Extension
Single Arm Reverse Grip Cable Triceps Pushdown
Single Arm Supinated Grip Dumbbell Lying Triceps Extension
Squatting Cable Curl
Stability Ball Dip
Stability Ball Dumbbell Skull Crusher
Stability Ball Dumbbell Triceps Kickback
Stability Ball EZ-Bar Overhead Triceps Extension
Stability Ball Single Arm Dumbbell Neutral Grip Bench Press
Stability Ball Single Arm Dumbbell Overhead Triceps Extension
Standing Barbell Concentration Curl
Standing Dumbbell Zottman Preacher Curl
Standing EZ-Bar Spider Curl
Standing Single Arm Dumbbell Preacher Curl
Standing Single Arm Dumbbell Triceps Kickback
Stork Stance Dumbbell Triceps Kickback
Straight Bar Cable Lying Triceps Extension
Straight Bar High Pulley Cable Overhead Triceps Extension
Supine Medicine Ball Chest Throw
Twisting Grip Dumbbell Bench Press
Two Arm Cable Triceps Kickback
Weighted Bench Dip
Wide Dumbbell Incline Curl
Wrist Roller
Advanced (15)
Barbell JM Press
Close Grip Chin-Up
Close Grip Supinated Inverted Row
EZ-Bar JM Press
Feet on Stability Ball Close Grip Push-Up
Handstand Push-Up
Impossible Dip
Kettlebell Bottoms Up Hang Clean
Medicine Ball Close Grip Push-Up
Ring Dip
Single Arm Bench Dip
Stalder Press
Three Bench Dip
Weighted Three Bench Dip
Weighted Triceps Dip
Related collections
- Dumbbell biceps exercises
- Dumbbell triceps exercises
- Cable biceps exercises
- Bodyweight triceps exercises
- Cable triceps exercises
- Dumbbell forearms exercises
- Barbell triceps exercises
- Barbell biceps exercises
- EZ Bar biceps exercises
- EZ Bar triceps exercises
- Barbell forearms exercises
- Chest exercises
- Back exercises
- Shoulders exercises
- Legs exercises
- Core exercises
- Cardio exercises
Track arms exercises in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.