Arm Workout Exercises

All Exercises -> Arm

(29) - Isolation (25) - Compound (21) - Dumbbell (9) - Barbell (11) - Cable (4) - Ball (4) - Calisthenics (6) - Machine


Arm Muscle

biceps, arms, arm, pipes, guns, peak, long head, short head, front of the arm, upper body Muscle AnatomyBiceps are made up of two (bi) muscles. These muscles are the long head and the short head.
Function
The primary function of the Bicep muscle is to move the forearm towards the shoulder (elbow flexion). The secondary function of the bicep brachii is supination of the forearm.
Origin
The origin of the bicep muscle attaches onto the Scapula at two places (Supraglenoid Tuberosity and the Coracoid Process)
Insertion
The insertion points are onto the Radius (Tubercle) and the Fascia of the forearm (Bicipital Aponeurosis).
Training
Increasing Bicep Size: Be sure to keep your train at different intensities and focus on a full range of exercises. Since biceps are a small muscle group, do not perform more exercises and sets than larger muscle groups.
For Sport:Biceps aren't a very integral muscle for sport and isolation exercises should be kept to a minimum.

Biceps are worked during any pulling action. Some people recommend training biceps with your back and some people say to train it at a different time. The right answer is… Vary your routine every month to never allow your body to adapt.
Also see the Brachialis Muscle.
brachialis, side of the arm, lower biceps, guns, arms, arm, upper body Muscle AnatomyThe Brachialis makes up a large part of the arm and is mostly trained when also training the Biceps Brachii.
Function
The function of the brachialis is elbow flexion.
Origin
The origin is on the anterior of the humerous.
Insertion
The insertion is on the Ulna (onto the coronoid process).
wrist extensors, wrist flexors, forearms, arm, forearm Muscle Anatomy
Function
The fuction of the forearms is for wrist extension, abduction, adduction and finger extension/abduction.
Training
Training the forearms is usually one of the easier muscle groups to train because when you use dumbbells your forearms are always working against gravity to hold onto the weights. If you plan on training forearms on their own day, pick a lower body day.Carpal Tunnel Syndome is associated with forearms and please take a break from forearm training if you feel pain or any irritation in your forearms.
arms, triceps, horseshoe, tricep, upper body Muscle AnatomyThree muscles (long head, lateral head and the medial head) make up the tricep.
Function
The function of the tricep is for elbow extension, shoulder extension and adduction.
Origin
The triceps originate onto the scapula and the superior and inferior radial groove of the humerous (posterior).
Insertion
The triceps insert onto the olecranon process of the ulna.
Training
Keep in mind that when you push something you use your chest and triceps. Your triceps may be weaker after you complete a chest workout.

Exercises

PictureName of Exercise
Medicine Ball Ab Wood ChoppersMedicine Ball Ab Wood Choppers To begin this wood chopper exercise start in a squat position holding a medicine ball at your side with two hands. Now explode upwards bringing the medicine ball across your body ...
Reverse Preacher CurlsReverse Preacher Curls Start by sitting in the machine as shown and reverse your hands as shown. This will work a your Brachialis and Biceps Brachii at a different angle than regular preacher curls. Ra...
Bent-over Barbell RowsBent-over Barbell Rows To begin the Bent-over barbell row stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a bar with an wide overhand grip. B...
Close Grip PulldownsClose Grip Pulldowns
Using a narrow grip handle, put your knees underneath the pad, and lean back slightly. Pull the handle down smoothly until it touches the top of your chest. Now extend your arm...
Standing Row (Elastic Band)Standing Row (Elastic Band) Start by standing up straight and have the middle of the band tied to the door knob so you can still grab both ends. Now with your hands grabbing both ends extend fully while keep...

One Arm RowOne Arm Row While grabbing a dumbbell in one hand, bend forward keeping your back level with the ground. Keep your non-working hand on the bench for support. Start with the weight down by yo...
T-Bar RowsT-Bar Rows
Stand on a block with legs bent and bend forward at the waist. Grab teh T-Bar with either a wide or narrow grip and keep your head up. By bending your arms, lift the bar stra...
Chin-UpsChin-Ups
Hold the chin-up bar with palms facing forward with a wide grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets the ...
Reverse Grip ChinupsReverse Grip Chinups
Hold the chin-up bar with palms facing you with a shoulder width grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets ...
Lat PulldownLat Pulldown Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend...
Seated RowSeated Row To begin the seated row take hold of the handles of your favorite bar (it could be like the one shown). Sit with your back straight while keeping your legs bent and feet against t...
Straight Arm PulldownsStraight Arm Pulldowns Stand upright and grab the weight out in front of you with your arms fully extended. Lower the weight keeping your arms straight until they are just about by your side. Let the w...
Dumbbell Bent Over RowDumbbell Bent Over Row Stand with your knees bent and your torso at a 60 degree angle. Now with the weights fully extended in your hand bring them straight up to your chest contracting your shoulderblad...
Lying Cable CurlsLying Cable Curls Start by lying on a bench with your arms straight up holding a straight bar attached to a cable. With your back flat on the bench lower the weight using your biceps keeping your e...
One Arm Cable CurlsOne Arm Cable Curls Start with a cable in one hand standing perfectly erect. Now raise the weight while keeping your elbow into your side and breathing out on the way up. Breathe in on the way down ...
Reverse CurlsReverse Curls
Stand upright with your back and head straight. Grasp a bar with an overhand grip at shoulder width and slowly raise the weight with your elbows tight into your body. Once the ...
Standing E-Z Curl Bar | Standing Barbell CurlStanding E-Z Curl Bar | Standing Barbell Curl The standing e-z curl bar curls for the biceps brachii and brachialis can be performed by standing up and having the bar infront of you with arms completely extended. Now r...
Preacher CurlsPreacher Curls Start with an ez-curl bar sitting at a preacher bench (as shown). Adjust the preacher bench so that it is comfortably in your armpit. With your arms extended and holding on to th...
Barbell CurlsBarbell Curls Stand upright with your back and head straight. Grasping a bar of a predetermined weight at shoulder width, slowly raise the weight with your elbows tight into your body. Once th...
Concentration CurlsConcentration Curls Start by sitting on a bench with one elbow resting on the same leg. The other arm should be between your legs and not resting against the other leg. Slowly grasp the weight and r...
Dumbbell CurlsDumbbell Curls This is performed by starting with dumbbells in either hand, sitting on a big ball, with your back and head straight, and palms facing forward. Raise the weight to touch your shou...
Hammer CurlsHammer Curls
While standing, grasp a dumbbell in each hand with your back and head straight, and palms facing each other. Raise the weight to touch your shoulder, keeping your elbows tight ...
Elastic Band Bicep CurlsElastic Band Bicep Curls Start by standing or sitting and with the band underneath your feet and your feet and shoulders relaxed raise the band using your biceps and until you have completed a curl as show...
Lying Bicep Isolation CurlsLying Bicep Isolation Curls These lying bicep isolation exercise ball curls are performed by lying supine on a ball with your hips high and your arms draped to the side of the ball holding dumbbells. Now slo...
Dumbbell Ball Preacher Bicep Isolation CurlDumbbell Ball Preacher Bicep Isolation Curl Start this bicep isolation exercise by kneeling overtop of a ball with a dummbell in one hand draped on top of the ball. With your one arm curl the weight until there there is jus...
Cable CurlsCable Curls
Stand facing a low pulley with a straigth bar attached to it. Grasp the bar with a shoulder width grip and arms extended down. Keeping the upper arm rigid, curl the bar up un...
21s21s
Stand upright with your back and head straight. Grasping a bar at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps. Th...
Incline Dumbbell CurlsIncline Dumbbell Curls
Grasp a dumbbell in each hand, sit on an incline bench, with your back and head straight, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows...
Reverse Dumbbell Incline CurlsReverse Dumbbell Incline Curls
Grasp a dumbbell in each hand, sit on an incline bench facing the back pad, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows tight in to y...
Lying Down Cable CurlsLying Down Cable Curls Start by lying down on a mat with a cable between your legs. Now while maintaining keeping your back firmly on the ground, lift the weight using your biceps and brachialis. This ...
Dumbbell FlysDumbbell Flys While lying on a bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells (as shown) to the top. Keeping full tension upon the pectorals at ...
Chair Bench Press (Elastic Band)Chair Bench Press (Elastic Band) Sit in a chair and wrap the elastic around your chair. With the elastic coming around from your shoulders and holding your elbows up press your arms out to full extention and then...
Machine Bench Press(Vertical Press)Machine Bench Press(Vertical Press) Start with your back firmly against the pad. While having the weights around your nipples (in height) push the weight out with your lower back firmly against the pad. Complete th...
Smith Machine Incline PressSmith Machine Incline Press Start by making sure you are comfortable underneath a bar with the weight around your upper chest (make sure this is comfortable). Now raise the weight and if you ever need a spot...
Ball Incline Dumbbell PressBall Incline Dumbbell Press Sit on the ball and roll out with dumbbells so that the middle of your back is on the ball, and bring your hands to the side as shown. Now get in a squat position so that your fee...
Wall Push UpWall Push Up This exercise is great for people who are not able to do a regular push up. To begin, start standing up and then lean against a wall with your hands out. Now with your hands at s...
Push UpPush Up To complete a pushup start by lying face down on the ground with your hands out to the side (a bit wider than shoulder width). Now with your arms slightly bent, and your knees str...
Knee Push Up (Modified Push Up)Knee Push Up (Modified Push Up) Start with your knees on the floor and your feet up (facing the mat). Place your hands parallel with your shoulders and a bit wider than shoulder width apart. Without touching th...
DipsDips To perform the dip exercise, extend yourself at arms length above the bars, then lower yourself slowly until ninety degrees then back to the top. The more forward you lean, the mo...
Incline Dumbbell PressIncline Dumbbell Press Lower the dumbbells down to the level of your body (as shown). Raise the dumbbells slowly, keeping them steady with your abdominals flexed. This exercise is the most difficult be...
Bench PressBench Press While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extension without locking your elbows. The lower back shoul...
Wrist CurlsWrist Curls
Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an underhand grip. Bend your forward so that the bar is resting on your fingers. Curl...
Standing Wrist CurlsStanding Wrist Curls
Grab a barbell from behind you by reaching your arms back and using a underhand grip. Have your arms hang with barbell behind you and the bar resting in your fingers. Curl th...
Wrist ExtensionsWrist Extensions
Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an overhand grip. Bend your forward so that the bar is resting on your fingers. Curl th...
Shoulder / Deltoid ExtensionsShoulder / Deltoid Extensions Start with the cable weight across your body as shown. Now raise the weight by pulling the weight across your body with your rear deltoid. This is an advanced exercise because of...
Arnold PressArnold Press The arnold press can be completed sitting or standing. To begin, grasp a dumbbell in each hand and raise the weights to top position of a dumbbell curl. As you raise the dumbbell...
Seated Shoulder Press (Elastic band)Seated Shoulder Press (Elastic band) Start with the band underneath your chair and with both hands firmly gripping both ends. Now with your arms out to the sides and your hands up in the air making a 90 deg angle (se...
Push Press Push Press This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with...
Machine Military Press (Shoulder Press)Machine Military Press (Shoulder Press) Start by sitting in the machine with your back flat against the back of the pad. Now with your hands out gripping the pads raise the machine straight up. Once you reach the top s...
Dumbbell Power CleansDumbbell Power Cleans Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ...
One Arm Dumbbell Tricep Extension on a BallOne Arm Dumbbell Tricep Extension on a Ball Begin this dumbbell tricep extension exercise lying supine on a stability ball with one arm holding a dumbbell, the other on your hip for balance and your feet shoulder width apart...
Dumbbell Stability Ball Seated Tricep ExtensionDumbbell Stability Ball Seated Tricep Extension Begin this tricep isolation extension exercise by sitting on a stability ball with a dumbbell in both hands. Raise the dumbbell up to your shoulder and then behind your head. Now...
One Arm Reverse PulldownsOne Arm Reverse Pulldowns Start by standing up with your back and head straight. Grasp a single arm bar, and hold it with your palm facing you. Now, with your other hand holding something for support, bri...
Tricep PulldownsTricep Pulldowns Stand while grasping a bent bar used for this exercise, keeping your back and head straight. Now lower the weight while keeping your elbows tight close to your body. your back sh...
Angled Cable Triceps ExtensionAngled Cable Triceps Extension
Stand in between two high pulleys with single handles. Grasp the right handle with your left hand and the left handle with your right hand. Hold the handles in front of your ...
Tricep KickbacksTricep Kickbacks Kneel comfortably on a bench with the same leg that you hold the weight with. Now with your back straight and your head looking straight ahead start with the weight at a ninety de...
Overhead Tricep ExtentionsOverhead Tricep Extentions Start with a dumbbell behind your head (as shown). Keeping your back and head straight, raise the weight above your head without locking out your elbows. Now lower the weight to ...
Cable Incline PulldownsCable Incline Pulldowns Start by sitting as shown with the bar of your choice to do the pulldowns. Now with your elbows in tight to your body lower the weight and extend the bar/rope until it is fully ex...



Cardiovascular

PictureName of Cardiovascular Exercise
SwimmingSwimming:Swimming is an excellent cardiovascular/muscular defining exercise. Swimming is a great rehab exerc...
FootballFootball:American football is america's most popular sport and involves high intensity exercise for usually a...
GolfGolf:Golf is the most popular sport for people over the age of 40 and is growing rapidly. This social wa...
BoxingBoxing:This is definitely one of the most intense cardiovascular exercises known to man. Boxing must be in...
AerobicsAerobics:Aerobics is the most popular aerobic exercises performed mostly by women. There are many different...
SquashSquash:Squash is a great anaerobic exercise that can be played by all ages. Here are some great squash lin...
YogaYoga:Yoga isn't usually considered a cardio exercise but it does make you sweat and improves your flexibi...
Rowing ErgometerRowing Ergometer:This piece of equipment is an excellent back workout. However, proper form is required. ...

Plyometric

ImageName of Plyometric
Clap Push Up - Plyometric ExerciseClap Push Up: Start lying face down with your hands out to the sides supporting your weight. Now explode off with...
Jump Rope - Plyometric ExerciseJump Rope: Start with a skipping rope and jump while the rope is going underneath your feet. Visit
ImageName of Pilate
Arm Flutter (with legs raised) - Pilates ExerciseArm Flutter (with legs raised): Start by lying down flat and then lift your legs while keeping them straight. (45 degree angle) Now...

Stretches and Flexibility

ImageName of Flexibility Exercise
Forearm Stretch - StretchForearm Stretch: Start by holding one hand by the fingers and pulling back until you feel the stretch. See the pictu...
Chest and Anterior Deltoid Stretch - StretchChest and Anterior Deltoid Stretch: - Place one arm against a wall while keeping a your torso parallel.
- Gently lean your body a...
Back / Rhomboid Stretch - StretchBack / Rhomboid Stretch: To complete this exercise complete the following:
- Cross one arm in front of your body.
...
Tricep and Lat Stretch - StretchTricep and Lat Stretch: Tricep and Deltoid stretch is completed by the following instructions:
- Place both arms overhe...

Forum Discussions


Advice and tips I could really use...I'm a pathetic 300lbs... 5'3-4" tall and 18yrs old... I've been trying to lose weight ever sice I have started to gain it tremendously (Started gaining when I was about 12yrs old...) The problems I've been having relate to my dad.. he's the bas...
Abdominal frustrationHi guys, I have a rather peculiar problem. I bought weight training sets (dumbbells, bench and all that) and been lifting them for two months. There is very good improvement in my physique, but I am unable to reduce my waist size, nor flatten it. ...
I need a good easy to follow dietHello my name is josh and I already exercise 3 days a week with basketball, walking, push ups, and crunches and it works moderately well actually but I need a diet that won't cost me an arm and a leg and that is easy to follow, anyone have some good ...
Simply confusedHello, I've been lifting weights for a couple of months now. I notice that I've lost fat and also the "loose" muscles around my arms/chest/shoulders have tightened considerably. If I touch my biceps, triceps etc., I DO feel they are somewhat harde...
Fifteen Health benefits of bananaFifteen Health benefits of banana 1. Bananas are a caloric dense fruit. Consumption of just one banana anytime through the day makes one feel energetic. 2. Banana is a food most appropriate when small but nutrient dense food has to ...
Excess skin on my arms from weightlossI recently lost 106 lbs so far and am trying to lose about another 100. anyway, I noticed that my upper arms which are thinner than before but have alot of excess skin from the underarm to the elbow. what exercises can I do to reduce this or at least...
Rotator cuff impingementI've been recently diagnosed with rotator cuff impingement in both shoulders caused by lifting weights improperly. I was using more weight than I should have and was lifting too fast. I cannot extend my arms straight up, to the front or back without ...
Extremely Skinny 15 y/oHey guys I'm looking for some help. I'm 15 years old, and weigh only 98 Pounds :( I am looking for some things to do around the house in order to add some weight, and put on a little muscle. But I am worse off than most of you probably think by...
 
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