Exercise Library
292 exercises for Upper Arms
Noviceassisted standing triceps extension (with towel)
Noviceassisted triceps dip (kneeling)
Intermediateband alternating biceps curl
Intermediateband close-grip push-up
Intermediateband concentration curl
Intermediateband one arm overhead biceps curl
Intermediateband side triceps extension
Intermediatebarbell alternate biceps curl
Intermediatebarbell biceps curl (with arm blaster)
Intermediatebarbell close-grip bench press
barbell curl
Intermediatebarbell decline close grip to skull press
Intermediatebarbell drag curl
Intermediatebarbell incline close grip bench press
Intermediatebarbell incline reverse-grip press
Intermediatebarbell jm bench press
Intermediatebarbell lying back of the head tricep extension
Intermediatebarbell lying close-grip press
Intermediatebarbell lying close-grip triceps extension
Intermediatebarbell lying extension
Intermediatebarbell lying preacher curl
Intermediatebarbell lying triceps extension
Intermediatebarbell lying triceps extension skull crusher
Intermediatebarbell one arm floor press
Intermediatebarbell pin presses
Intermediatebarbell preacher curl
Intermediatebarbell prone incline curl
Intermediatebarbell reverse close-grip bench press
Intermediatebarbell reverse curl
Intermediatebarbell reverse grip skullcrusher
Intermediatebarbell reverse preacher curl
Novicebarbell seated close grip behind neck triceps extension
Novicebarbell seated close-grip concentration curl
Novicebarbell seated overhead triceps extension
Intermediatebarbell standing close grip curl
Intermediatebarbell standing concentration curl
Intermediatebarbell standing overhead triceps extension
Intermediatebarbell standing reverse grip curl
Intermediatebarbell standing wide grip biceps curl
Intermediatebarbell standing wide-grip curl
Beginnerbench dip (knees bent)
Beginnerbench dip on floor
Beginnerbiceps leg concentration curl
Beginnerbiceps narrow pull-ups
Beginnerbiceps pull-up
Beginnerbody-up
Beginnerbodyweight kneeling triceps extension
Beginnerbodyweight side lying biceps curl
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Articles
Training guides
Programming
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Full body, upper/lower or push/pull/legs — the split that fits the days you can actually train.
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Sets, Reps and Progressive Overload
What to add each week so the work keeps getting harder without getting reckless.
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Warming Up Without Wasting Time
A five minute general warm-up plus ramp-up sets covers almost every session.
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