WorkoutDB
Log inGet a free key

Upper Arms Exercises

124 exercises that train the upper arms, with body part, target muscle, equipment, difficulty, and demo media. The full catalog is also available through the API.

Close-Grip Barbell Bench Press

Close-Grip Barbell Bench Press

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Barbell
Barbell Curl

Barbell Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Barbell
Dumbbell Bicep Curl

Dumbbell Bicep Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Hammer Curls

Hammer Curls

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Preacher Curl

Preacher Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Barbell
Lying Triceps Press

Lying Triceps Press

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
EZ Barbell
EZ-Bar Skullcrusher

EZ-Bar Skullcrusher

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
EZ Barbell
Reverse Grip Triceps Pushdown

Reverse Grip Triceps Pushdown

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Cable
Cable Rope Overhead Triceps Extension

Cable Rope Overhead Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Cable
Bench Dips

Bench Dips

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Body Weight
Dips - Triceps Version

Dips - Triceps Version

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Body Weight
Alternate Hammer Curl

Alternate Hammer Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Alternate Incline Dumbbell Curl

Alternate Incline Dumbbell Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Band Skull Crusher

Band Skull Crusher

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Band
Barbell Curls Lying Against An Incline

Barbell Curls Lying Against An Incline

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Barbell
Bench Press - Powerlifting

Bench Press - Powerlifting

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Barbell
Bench Press with Chains

Bench Press with Chains

advancedstrength
Body part
Upper Arms
Target
Triceps
Equipment
Barbell
Board Press

Board Press

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Barbell
Body Tricep Press

Body Tricep Press

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Body Weight
Body-Up

Body-Up

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Body Weight
Brachialis-SMR

Brachialis-SMR

intermediatestretching
Body part
Upper Arms
Target
Biceps
Equipment
Roller
Cable Hammer Curls - Rope Attachment

Cable Hammer Curls - Rope Attachment

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Cable
Cable Incline Triceps Extension

Cable Incline Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Cable
Cable Lying Triceps Extension

Cable Lying Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Cable
Cable One Arm Tricep Extension

Cable One Arm Tricep Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Cable
Cable Preacher Curl

Cable Preacher Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Cable
Chain Handle Extension

Chain Handle Extension

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Other
Close-Grip Dumbbell Press

Close-Grip Dumbbell Press

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Close-Grip EZ Bar Curl

Close-Grip EZ Bar Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Barbell
Close-Grip EZ-Bar Curl with Band

Close-Grip EZ-Bar Curl with Band

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
EZ Barbell
Close-Grip EZ-Bar Press

Close-Grip EZ-Bar Press

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
EZ Barbell
Close-Grip Push-Up off of a Dumbbell

Close-Grip Push-Up off of a Dumbbell

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Body Weight
Close-Grip Standing Barbell Curl

Close-Grip Standing Barbell Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Barbell
Concentration Curls

Concentration Curls

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Cross Body Hammer Curl

Cross Body Hammer Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Decline Close-Grip Bench To Skull Crusher

Decline Close-Grip Bench To Skull Crusher

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Barbell
Decline Dumbbell Triceps Extension

Decline Dumbbell Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Decline EZ Bar Triceps Extension

Decline EZ Bar Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Barbell
Dip Machine

Dip Machine

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Machine
Drag Curl

Drag Curl

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
Barbell
Dumbbell Alternate Bicep Curl

Dumbbell Alternate Bicep Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Dumbbell Floor Press

Dumbbell Floor Press

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Dumbbell One-Arm Triceps Extension

Dumbbell One-Arm Triceps Extension

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Dumbbell Prone Incline Curl

Dumbbell Prone Incline Curl

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Dumbbell Tricep Extension -Pronated Grip

Dumbbell Tricep Extension -Pronated Grip

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
EZ-Bar Curl

EZ-Bar Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
EZ Barbell
Flexor Incline Dumbbell Curls

Flexor Incline Dumbbell Curls

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Floor Press

Floor Press

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Barbell
Floor Press with Chains

Floor Press with Chains

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Barbell
High Cable Curls

High Cable Curls

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
Cable
Incline Barbell Triceps Extension

Incline Barbell Triceps Extension

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Barbell
Incline Dumbbell Curl

Incline Dumbbell Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Incline Hammer Curls

Incline Hammer Curls

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Incline Inner Biceps Curl

Incline Inner Biceps Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Incline Push-Up Close-Grip

Incline Push-Up Close-Grip

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Body Weight
JM Press

JM Press

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Barbell
Kneeling Cable Triceps Extension

Kneeling Cable Triceps Extension

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Cable
Low Cable Triceps Extension

Low Cable Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Cable
Lying Cable Curl

Lying Cable Curl

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
Cable
Lying Close-Grip Barbell Triceps Extension Behind The Head

Lying Close-Grip Barbell Triceps Extension Behind The Head

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Barbell
Lying Close-Grip Barbell Triceps Press To Chin

Lying Close-Grip Barbell Triceps Press To Chin

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
EZ Barbell
Lying Close-Grip Bar Curl On High Pulley

Lying Close-Grip Bar Curl On High Pulley

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Cable
Lying Dumbbell Tricep Extension

Lying Dumbbell Tricep Extension

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Lying High Bench Barbell Curl

Lying High Bench Barbell Curl

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
Barbell
Lying Supine Dumbbell Curl

Lying Supine Dumbbell Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Machine Bicep Curl

Machine Bicep Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Machine
Machine Preacher Curls

Machine Preacher Curls

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Machine
Machine Triceps Extension

Machine Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Machine
One Arm Dumbbell Preacher Curl

One Arm Dumbbell Preacher Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
One Arm Floor Press

One Arm Floor Press

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Barbell
One Arm Pronated Dumbbell Triceps Extension

One Arm Pronated Dumbbell Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
One Arm Supinated Dumbbell Triceps Extension

One Arm Supinated Dumbbell Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Overhead Cable Curl

Overhead Cable Curl

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
Cable
Overhead Triceps

Overhead Triceps

advancedstretching
Body part
Upper Arms
Target
Triceps
Equipment
Body Weight
Parallel Bar Dip

Parallel Bar Dip

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Other
Pin Presses

Pin Presses

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Barbell
Preacher Hammer Dumbbell Curl

Preacher Hammer Dumbbell Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Push-Ups - Close Triceps Position

Push-Ups - Close Triceps Position

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Body Weight
Reverse Band Bench Press

Reverse Band Bench Press

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Barbell
Reverse Barbell Curl

Reverse Barbell Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Barbell
Reverse Barbell Preacher Curls

Reverse Barbell Preacher Curls

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
EZ Barbell
Reverse Cable Curl

Reverse Cable Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Cable
Reverse Plate Curls

Reverse Plate Curls

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Other
Reverse Triceps Bench Press

Reverse Triceps Bench Press

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Barbell
Ring Dips

Ring Dips

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Other
Seated Bent-Over One-Arm Dumbbell Triceps Extension

Seated Bent-Over One-Arm Dumbbell Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Seated Bent-Over Two-Arm Dumbbell Triceps Extension

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Seated Biceps

Seated Biceps

advancedstretching
Body part
Upper Arms
Target
Biceps
Equipment
Body Weight
Seated Close-Grip Concentration Barbell Curl

Seated Close-Grip Concentration Barbell Curl

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
Barbell
Seated Dumbbell Curl

Seated Dumbbell Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Seated Dumbbell Inner Biceps Curl

Seated Dumbbell Inner Biceps Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Seated Triceps Press

Seated Triceps Press

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Sled Overhead Triceps Extension

Sled Overhead Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Other
Smith Machine Close-Grip Bench Press

Smith Machine Close-Grip Bench Press

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Machine
Speed Band Overhead Triceps

Speed Band Overhead Triceps

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Band
Spider Curl

Spider Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
EZ Barbell
Standing Bent-Over One-Arm Dumbbell Triceps Extension

Standing Bent-Over One-Arm Dumbbell Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Standing Bent-Over Two-Arm Dumbbell Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Standing Biceps Cable Curl

Standing Biceps Cable Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Cable
Standing Biceps Stretch

Standing Biceps Stretch

beginnerstretching
Body part
Upper Arms
Target
Biceps
Equipment
Other
Standing Concentration Curl

Standing Concentration Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Standing Dumbbell Reverse Curl

Standing Dumbbell Reverse Curl

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Standing Dumbbell Triceps Extension

Standing Dumbbell Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Standing Inner-Biceps Curl

Standing Inner-Biceps Curl

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Standing Low-Pulley One-Arm Triceps Extension

Standing Low-Pulley One-Arm Triceps Extension

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Cable
Standing One-Arm Cable Curl

Standing One-Arm Cable Curl

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
Cable
Standing One-Arm Dumbbell Curl Over Incline Bench

Standing One-Arm Dumbbell Curl Over Incline Bench

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Standing One-Arm Dumbbell Triceps Extension

Standing One-Arm Dumbbell Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Standing Overhead Barbell Triceps Extension

Standing Overhead Barbell Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Barbell
Standing Towel Triceps Extension

Standing Towel Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Body Weight
Supine Chest Throw

Supine Chest Throw

beginnerplyometrics
Body part
Upper Arms
Target
Triceps
Equipment
Medicine Ball
Tate Press

Tate Press

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Tricep Dumbbell Kickback

Tricep Dumbbell Kickback

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Tricep Side Stretch

Tricep Side Stretch

beginnerstretching
Body part
Upper Arms
Target
Triceps
Equipment
Body Weight
Triceps Overhead Extension with Rope

Triceps Overhead Extension with Rope

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Cable
Triceps Pushdown

Triceps Pushdown

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Cable
Triceps Pushdown - Rope Attachment

Triceps Pushdown - Rope Attachment

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Cable
Triceps Pushdown - V-Bar Attachment

Triceps Pushdown - V-Bar Attachment

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Cable
Triceps Stretch

Triceps Stretch

beginnerstretching
Body part
Upper Arms
Target
Triceps
Equipment
Body Weight
Two-Arm Dumbbell Preacher Curl

Two-Arm Dumbbell Preacher Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Weighted Bench Dip

Weighted Bench Dip

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Other
Wide-Grip Standing Barbell Curl

Wide-Grip Standing Barbell Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Barbell
Zottman Curl

Zottman Curl

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Zottman Preacher Curl

Zottman Preacher Curl

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell