Exercises / Upper arms

Upper arms

Upper arms: 292 exercises with a technique demo, the muscles worked and step-by-step instructions.

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• Assisted Standing Triceps Extension (With Towel)other
• Assisted Triceps Dip (Kneeling)machine
• Band Alternating Biceps Curlbands
• Band Close-Grip Push-Upbands
• Band Concentration Curlbands
• Band One Arm Overhead Biceps Curlbands
• Band Side Triceps Extensionbands
• Barbell Alternate Biceps Curlbarbell
• Barbell Biceps Curl (With Arm Blaster)barbell
• Barbell Close-Grip Bench Pressbarbell
• Barbell Curlbarbell
• Barbell Decline Close Grip To Skull Pressbarbell
• Barbell Drag Curlbarbell
• Barbell Incline Close Grip Bench Pressbarbell
• Barbell Incline Reverse-Grip Pressbarbell
• Barbell Jm Bench Pressbarbell
• Barbell Lying Back Of The Head Tricep Extensionbarbell
• Barbell Lying Close-Grip Pressbarbell
• Barbell Lying Close-Grip Triceps Extensionbarbell
• Barbell Lying Extensionbarbell
• Barbell Lying Preacher Curlbarbell
• Barbell Lying Triceps Extensionbarbell
• Barbell Lying Triceps Extension Skull Crusherbarbell
• Barbell One Arm Floor Pressbarbell
• Barbell Pin Pressesbarbell
• Barbell Preacher Curlbarbell
• Barbell Prone Incline Curlbarbell
• Barbell Reverse Close-Grip Bench Pressbarbell
• Barbell Reverse Curlbarbell
• Barbell Reverse Grip Skullcrusherbarbell
• Barbell Reverse Preacher Curlbarbell
• Barbell Seated Close Grip Behind Neck Triceps Extensionbarbell
• Barbell Seated Close-Grip Concentration Curlbarbell
• Barbell Seated Overhead Triceps Extensionbarbell
• Barbell Standing Close Grip Curlbarbell
• Barbell Standing Concentration Curlbarbell
• Barbell Standing Overhead Triceps Extensionbarbell
• Barbell Standing Reverse Grip Curlbarbell
• Barbell Standing Wide Grip Biceps Curlbarbell
• Barbell Standing Wide-Grip Curlbarbell
• Bench Dip (Knees Bent)body only
• Bench Dip On Floorbody only
• Biceps Leg Concentration Curlbody only
• Biceps Narrow Pull-Upsbody only
• Biceps Pull-Upbody only
• Body-Upbody only
• Bodyweight Kneeling Triceps Extensionbody only
• Bodyweight Side Lying Biceps Curlbody only
• Cable Alternate Triceps Extensioncable
• Cable Close Grip Curlcable
• Cable Concentration Curlcable
• Cable Concentration Extension (On Knee)cable
• Cable Curlcable
• Cable Drag Curlcable
• Cable Hammer Curl (With Rope)cable
• Cable High Pulley Overhead Tricep Extensioncable
• Cable Incline Triceps Extensioncable
• Cable Kickbackcable
• Cable Kneeling Triceps Extensioncable
• Cable Lying Bicep Curlcable
• Cable Lying Close-Grip Curlcable
• Cable Lying Triceps Extension V. 2cable
• Cable One Arm Curlcable
• Cable One Arm Preacher Curlcable
• Cable One Arm Reverse Preacher Curlcable
• Cable One Arm Tricep Pushdowncable
• Cable Overhead Curlcable
• Cable Overhead Curl On Exercise Ballcable
• Cable Overhead Triceps Extension (Rope Attachment)cable
• Cable Preacher Curlcable
• Cable Pulldown Bicep Curlcable
• Cable Pushdowncable
• Cable Pushdown (With Rope Attachment)cable
• Cable Rear Drivecable
• Cable Reverse Curlcable
• Cable Reverse Grip Triceps Pushdown (Sz-Bar) (With Arm Blaster)cable
• Cable Reverse One Arm Curlcable
• Cable Reverse Preacher Curlcable
• Cable Reverse-Grip Pushdowncable
• Cable Rope Hammer Preacher Curlcable
• Cable Rope High Pulley Overhead Tricep Extensioncable
• Cable Rope Incline Tricep Extensioncable
• Cable Rope Lying On Floor Tricep Extensioncable
• Cable Rope One Arm Hammer Preacher Curlcable
• Cable Seated Curlcable
• Cable Seated One Arm Concentration Curlcable
• Cable Seated Overhead Curlcable
• Cable Squatting Curlcable
• Cable Standing Inner Curlcable
• Cable Standing One Arm Triceps Extensioncable
• Cable Standing Pulldown (With Rope)cable
• Cable Standing Reverse Grip One Arm Overhead Tricep Extensioncable
• Cable Triceps Pushdown (V-Bar)cable
• Cable Triceps Pushdown (V-Bar) (With Arm Blaster)cable
• Cable Two Arm Curl On Incline Benchcable
• Cable Two Arm Tricep Kickbackcable
• Close-Grip Push-Upbody only
• Close-Grip Push-Up (On Knees)body only
• Diamond Push-Upbody only
• Dumbbell Alternate Biceps Curldumbbell
• Dumbbell Alternate Biceps Curl (With Arm Blaster)dumbbell
• Dumbbell Alternate Hammer Preacher Curldumbbell
• Dumbbell Alternate Preacher Curldumbbell
• Dumbbell Alternate Seated Hammer Curldumbbell
• Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Balldumbbell
• Dumbbell Alternating Seated Bicep Curl On Exercise Balldumbbell
• Dumbbell Bicep Curl Lunge With Bowling Motiondumbbell
• Dumbbell Bicep Curl On Exercise Ball With Leg Raiseddumbbell
• Dumbbell Bicep Curl With Stork Stancedumbbell
• Dumbbell Biceps Curldumbbell
• Dumbbell Biceps Curl (With Arm Blaster)dumbbell
• Dumbbell Biceps Curl Reversedumbbell
• Dumbbell Biceps Curl Squatdumbbell
• Dumbbell Biceps Curl V Sit On Bosu Balldumbbell
• Dumbbell Close Grip Pressdumbbell
• Dumbbell Close-Grip Pressdumbbell
• Dumbbell Concentration Curldumbbell
• Dumbbell Cross Body Hammer Curldumbbell
• Dumbbell Cross Body Hammer Curl V. 2dumbbell
• Dumbbell Decline One Arm Hammer Pressdumbbell
• Dumbbell Decline Triceps Extensiondumbbell
• Dumbbell Forward Lunge Triceps Extensiondumbbell
• Dumbbell Hammer Curldumbbell
• Dumbbell Hammer Curl On Exercise Balldumbbell
• Dumbbell Hammer Curl V. 2dumbbell
• Dumbbell Hammer Curls (With Arm Blaster)dumbbell
• Dumbbell High Curldumbbell
• Dumbbell Incline Biceps Curldumbbell
• Dumbbell Incline Curldumbbell
• Dumbbell Incline Curl V. 2dumbbell
• Dumbbell Incline Hammer Curldumbbell
• Dumbbell Incline Hammer Press On Exercise Balldumbbell
• Dumbbell Incline Inner Biceps Curldumbbell
• Dumbbell Incline One Arm Hammer Pressdumbbell
• Dumbbell Incline One Arm Hammer Press On Exercise Balldumbbell
• Dumbbell Incline Triceps Extensiondumbbell
• Dumbbell Incline Two Arm Extensiondumbbell
• Dumbbell Kickbackdumbbell
• Dumbbell Kickbacks On Exercise Balldumbbell
• Dumbbell Kneeling Bicep Curl Exercise Balldumbbell
• Dumbbell Lunge With Bicep Curldumbbell
• Dumbbell Lying Alternate Extensiondumbbell
• Dumbbell Lying Elbow Pressdumbbell
• Dumbbell Lying Extension (Across Face)dumbbell
• Dumbbell Lying One Arm Pronated Triceps Extensiondumbbell
• Dumbbell Lying One Arm Supinated Triceps Extensiondumbbell
• Dumbbell Lying Single Extensiondumbbell
• Dumbbell Lying Supine Biceps Curldumbbell
• Dumbbell Lying Supine Curldumbbell
• Dumbbell Lying Triceps Extensiondumbbell
• Dumbbell Lying Wide Curldumbbell
• Dumbbell Neutral Grip Bench Pressdumbbell
• Dumbbell One Arm Concentration Curl (On Stability Ball)dumbbell
• Dumbbell One Arm French Press On Exercise Balldumbbell
• Dumbbell One Arm Hammer Preacher Curldumbbell
• Dumbbell One Arm Hammer Press On Exercise Balldumbbell
• Dumbbell One Arm Kickbackdumbbell
• Dumbbell One Arm Prone Curldumbbell
• Dumbbell One Arm Prone Hammer Curldumbbell
• Dumbbell One Arm Reverse Preacher Curldumbbell
• Dumbbell One Arm Reverse Spider Curldumbbell
• Dumbbell One Arm Seated Bicep Curl On Exercise Balldumbbell
• Dumbbell One Arm Seated Hammer Curldumbbell
• Dumbbell One Arm Standing Curldumbbell
• Dumbbell One Arm Standing Hammer Curldumbbell
• Dumbbell One Arm Triceps Extension (On Bench)dumbbell
• Dumbbell One Arm Zottman Preacher Curldumbbell
• Dumbbell Over Bench Neutral Wrist Curldumbbell
• Dumbbell Over Bench One Arm Neutral Wrist Curldumbbell
• Dumbbell Palms In Incline Bench Pressdumbbell
• Dumbbell Peacher Hammer Curldumbbell
• Dumbbell Preacher Curldumbbell
• Dumbbell Preacher Curl Over Exercise Balldumbbell
• Dumbbell Pronate-Grip Triceps Extensiondumbbell
• Dumbbell Prone Incline Curldumbbell
• Dumbbell Prone Incline Hammer Curldumbbell
• Dumbbell Revers Grip Biceps Curldumbbell
• Dumbbell Reverse Preacher Curldumbbell
• Dumbbell Reverse Spider Curldumbbell
• Dumbbell Seated Alternate Hammer Curl On Exercise Balldumbbell
• Dumbbell Seated Bench Extensiondumbbell
• Dumbbell Seated Bent Over Alternate Kickbackdumbbell
• Dumbbell Seated Bent Over Triceps Extensiondumbbell
• Dumbbell Seated Bicep Curldumbbell
• Dumbbell Seated Biceps Curl (On Stability Ball)dumbbell
• Dumbbell Seated Biceps Curl To Shoulder Pressdumbbell
• Dumbbell Seated Curldumbbell
• Dumbbell Seated Hammer Curldumbbell
• Dumbbell Seated Inner Biceps Curldumbbell
• Dumbbell Seated Kickbackdumbbell
• Dumbbell Seated Neutral Wrist Curldumbbell
• Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raiseddumbbell
• Dumbbell Seated One Arm Kickbackdumbbell
• Dumbbell Seated Preacher Curldumbbell
• Dumbbell Seated Revers Grip Concentration Curldumbbell
• Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extensiondumbbell
• Dumbbell Seated Triceps Extensiondumbbell
• Dumbbell Standing Alternate Hammer Curl And Pressdumbbell
• Dumbbell Standing Alternating Tricep Kickbackdumbbell
• Dumbbell Standing Bent Over One Arm Triceps Extensiondumbbell
• Dumbbell Standing Bent Over Two Arm Triceps Extensiondumbbell
• Dumbbell Standing Biceps Curldumbbell
• Dumbbell Standing Concentration Curldumbbell
• Dumbbell Standing Inner Biceps Curl V. 2dumbbell
• Dumbbell Standing Kickbackdumbbell
• Dumbbell Standing One Arm Concentration Curldumbbell
• Dumbbell Standing One Arm Curl (Over Incline Bench)dumbbell
• Dumbbell Standing One Arm Curl Over Incline Benchdumbbell
• Dumbbell Standing One Arm Extensiondumbbell
• Dumbbell Standing One Arm Reverse Curldumbbell
• Dumbbell Standing Preacher Curldumbbell
• Dumbbell Standing Reverse Curldumbbell
• Dumbbell Standing Triceps Extensiondumbbell
• Dumbbell Standing Zottman Preacher Curldumbbell
• Dumbbell Step Up Single Leg Balance With Bicep Curldumbbell
• Dumbbell Tate Pressdumbbell
• Dumbbell Tricep Kickback With Stork Stancedumbbell
• Dumbbell Twisting Bench Pressdumbbell
• Dumbbell Waiter Biceps Curldumbbell
• Dumbbell Zottman Curldumbbell
• Dumbbell Zottman Preacher Curldumbbell
• Dumbbells Seated Triceps Extensiondumbbell
• Elbow Dipsbody only
• Exercise Ball Dipexercise ball
• Exercise Ball Seated Triceps Stretchexercise ball
• Exercise Ball Supine Triceps Extensiondumbbell
• Ez Bar French Press On Exercise Balle-z curl bar
• Ez Bar Lying Close Grip Triceps Extension Behind Heade-z curl bar
• Ez Bar Seated Close Grip Concentration Curle-z curl bar
• Ez Bar Standing French Presse-z curl bar
• Ez Barbell Close Grip Preacher Curle-z curl bar
• Ez Barbell Close-Grip Curle-z curl bar
• Ez Barbell Curle-z curl bar
• Ez Barbell Decline Close Grip Face Presse-z curl bar
• Ez Barbell Decline Triceps Extensione-z curl bar
• Ez Barbell Incline Triceps Extensione-z curl bar
• Ez Barbell Jm Bench Presse-z curl bar
• Ez Barbell Reverse Grip Curle-z curl bar
• Ez Barbell Reverse Grip Preacher Curle-z curl bar
• Ez Barbell Seated Curlse-z curl bar
• Ez Barbell Seated Triceps Extensione-z curl bar
• Ez Barbell Spider Curle-z curl bar
• Ez Barbell Spider Curle-z curl bar
• Ez-Bar Biceps Curl (With Arm Blaster)e-z curl bar
• Ez-Bar Close-Grip Bench Presse-z curl bar
• Ez-Barbell Standing Wide Grip Biceps Curle-z curl bar
• Handstandbody only
• Handstand Push-Upbody only
• Impossible Dipsbody only
• Incline Close-Grip Push-Upbody only
• Kettlebell Bottoms Up Clean From The Hang Positionkettlebells
• Kettlebell Double Alternating Hang Cleankettlebells
• Lever Bicep Curlmachine
• Lever Hammer Grip Preacher Curlmachine
• Lever Overhand Triceps Dipmachine
• Lever Preacher Curlmachine
• Lever Preacher Curl V. 2machine
• Lever Reverse Grip Preacher Curlmachine
• Lever Seated Dipmachine
• Lever Triceps Extensionmachine
• Medicine Ball Close Grip Push Upmedicine ball
• Medicine Ball Supine Chest Throwmedicine ball
• Narrow Push-Up On Exercise Ballexercise ball
• Olympic Barbell Hammer Curlbarbell
• Olympic Barbell Triceps Extensionbarbell
• One Arm Dipbody only
• Overhead Triceps Stretchbody only
• Push-Up Close-Grip Off Dumbbelldumbbell
• Push-Up On Lower Armsbody only
• Resistance Band Seated Biceps Curlbands
• Reverse Dipbody only
• Ring Dipsbody only
• Side Push-Upbody only
• Ski Ergometermachine
• Smith Close-Grip Bench Pressmachine
• Smith Machine Bicep Curlmachine
• Smith Machine Decline Close Grip Bench Pressmachine
• Smith Machine Incline Tricep Extensionmachine
• Stalder Pressbody only
• Three Bench Dipbody only
• Triceps Dipbody only
• Triceps Dip (Bench Leg)body only
• Triceps Dip (Between Benches)body only
• Triceps Dips Floorbody only
• Triceps Pressbody only
• Triceps Stretchbody only
• Weighted Bench Dipother
• Weighted Seated Bicep Curl (On Stability Ball)medicine ball
• Weighted Standing Curlother
• Weighted Three Bench Dipsother
• Weighted Tricep Dipsother
• Weighted Triceps Dip On High Parallel Barsother

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