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Arm Exercises

Looking for the best bicep and tricep exercises to get big defined arms? Imaging challenging all your mates to arm wrestles only to have them politely decline?

It’s important to remember that the secret to big guns is to look beyond just the bicep, and to also include a good tricep exercise into your arm exercise routine, since the tricep is actually bigger than the bicep!

WorkoutBOX contains the best arm exercises that will help you build the big guns that you’re looking for. Add these tricep and bicep exercises into your weekly routine and get some mean looking guns!

Arm Exercises :

All | Bicep | Tricep

Arm Muscles

Arm Exercise Muscles
Ab Exercise Muscles

See Also » Arm Workouts

Bicep Curl Machine

Beginner
The bicep curl machine is one of the best exercises to help beginners understand the action of the bicep muscle. Using an arm curl machine ensures tha 
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Targets : Biceps View Exercise

Bicep Curls, Barbell

Beginner
Bicep curls isolate the bicep muscles in the upper arm. It's a very popular exercise and one most people can relate to. Remember not to neglect the tr 
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Targets : Biceps View Exercise

Bicep Curls, Barbell, Overhand Grip

Beginner
Reverse grip bicep curls isolate the bicep muscles in the upper arm but work the forearms to a higher degree. It's an exercise that is not often thoug 
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Targets : Forearms View Exercise

Bicep Curls, Cable

Beginner
An alternative to using dumbbells or a barbell, performing cable bicep curls is ideal for beginners. Varying the type of grip or bar can focus the int 
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Targets : Biceps View Exercise

Bicep Curls, Curl Bar, Bench, Inclined Prone

Beginner
Performing a bicep curl with a curl bar while on a bench in the 'Prone' position (facing down) helps to really target the biceps by removing any influ 
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Targets : Biceps View Exercise

Bicep Curls, Dumbbell

Beginner
Dumbbell bicep curls are an alternative to using a barbell. Using dumbbells helps to balance the strength of both arms and also offers a greater varia 
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Targets : Biceps View Exercise

Bicep Curls, Dumbbell, Alternating

Intermediate
Dumbbell bicep curls are an alternative to using a barbell. Using dumbbells helps to balance the strength of both arms and also offers a greater varia 
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Targets : Biceps View Exercise

Bicep Curls, Dumbbell, Bench, Inclined Prone

Beginner
Performing a bicep curl with dumbbells while on a bench in the 'Prone' position (facing down) helps to really target the biceps by removing any influe 
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Targets : Biceps View Exercise

Bicep Curls, Dumbbell, Exercise Ball, Seated

Intermediate
Performing bicep curls whilst sitting increases the intensity on the core abdominal muscles as they have to work harder to maintain stability and post 
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Targets : Biceps View Exercise

Dips, Bench

Beginner
Bench dips work the rear shoulders and triceps and are a great body weight exercise that can be done almost anywhere when a bench is available. It's  
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Targets : Triceps View Exercise

Hammer Curls

Beginner
Dumbbell bicep hammer curls are an alternative to the standard bicep curl. The hammer curl exercise targets the bicep and the upper-outer forearm musc 
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Targets : Biceps View Exercise

Hammer Curls, Dumbbell, Alternating

Beginner
As well as working the bicep muscle, hammer curls also target the forearms. If your aim is to build thick muscular forearms and develop a handshake th 
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Targets : Biceps View Exercise

Preacher Curl, Dumbbell, Exercise Ball, Kneeling

Beginner
The preacher curl is an isolation exercise that targets the biceps. Using an exercise ball eliminates the need for a specialist preacher curl bench an 
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Targets : Biceps View Exercise

Push Ups, Tricep, Diamond

Advanced
The diamond push up is also known as the tricep push up because the position of the hands, it focuses more on the triceps and shoulders, rather than t 
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Targets : Triceps View Exercise

Tricep Dips

Advanced
Even though they are commonly known as tricep dips, it is in fact the shoulders that are worked the most in this exercise. Keeping the body as upright 
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Targets : Triceps View Exercise

Tricep Extension, Dumbbell, Alternating

Intermediate
The tricep muscles account for the majority of the upper arm mass. So if you really want to build big powerful t-shirt splitting upper arms it's vital 
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Targets : Triceps View Exercise

Tricep Extension, Dumbbell, Bench, Kneeling

Intermediate
Performing the dumbbell tricep extension whilst kneeling on a bench aids stability and makes it easier to perform for the less experienced exerciser.  
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Targets : Triceps View Exercise

Tricep Extension, Dumbbell, Lying

Intermediate
The lying dumbbell tricep extension exercise isolates the tricep muscles to give them a really intense workout, working all 3 parts of the tricep musc 
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Targets : Triceps View Exercise

Tricep Extension, Dumbbell, One Arm

Beginner
This tricep extension exercise focuses on each individual arm. It develops overall balance, strength and coordination in each arm and increases the du 
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Targets : Triceps View Exercise

Tricep Extension, Dumbbell, Overhead

Beginner
The tricep muscles account for the majority of the upper arm mass. So if you really want to build big powerful t-shirt splitting upper arms it's vital 
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Targets : Triceps View Exercise

Tricep Extension, Lying Barbell

Intermediate
The lying tricep extension is an excellent exercise for developing larger triceps as it targets the tricep muscle group intensely. It can be quite a  
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Targets : Triceps View Exercise

Tricep Pushdowns, Straight Bar

Beginner
Tricep pushdowns isolate the tricep muscles and are usually done at the tail end of a workout to give the triceps a real pump. It's a very easy exerci 
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Targets : Triceps View Exercise

Tricep Pushdowns, V Bar

Beginner
Tricep pushdowns isolate the tricep muscles and using a V bar works the larger lateral head of the muscle more intensely. This exercise is very easy t 
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Targets : Triceps View Exercise
   
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