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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

See Also » Muscle Building 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 Curl, Barbell

Beginner
The standing barbell bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lif 
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Targets : Biceps View Exercise

Bicep Curl, Barbell, Narrow Grip

Beginner
The standing narrow grip barbell bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the bi 
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Targets : Biceps View Exercise

Bicep Curl, Barbell, Wide Grip

Beginner
The standing wide grip barbell bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the bice 
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Targets : Biceps View Exercise

Bicep Curl, Curl Bar

Beginner
The standing curl bar bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and li 
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Targets : Biceps View Exercise

Bicep Curl, Curl Bar, Reverse Grip

Beginner
The standing reverse grip curl bar curl is an effective exercise for strengthening the bicep muscle and forearms and are performed by contracting the  
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Targets : Biceps View Exercise

Bicep Curl, Dumbbell, Seated

Beginner
The seated dumbbell bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lift 
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Targets : Biceps View Exercise

Bicep Curl, Dumbbell, Seated, Inclined

Beginner
The inclined seated dumbbell bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps 
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Targets : Biceps View Exercise

Bicep Curl, Dumbbell, Standing

Beginner
The standing dumbbell bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and li 
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Targets : Biceps View Exercise

Bicep Curl, Seated, Alternating

Beginner
The seated alternatng bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and li 
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Targets : Biceps View Exercise

Bicep Curl, Standing, Alternating

Beginner
The standing alternating bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and 
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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, 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

Concentration Curl, Seated

Beginner
The concentration curl is an effective exercise for developing the peak of the bicep, and are performed by placing the elbow next to the knee and cont 
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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 Curl, Seated

Beginner
The seated hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the  
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Targets : Biceps View Exercise

Hammer curl, Seated Inclined, Alternating

Beginner
The seated inclined alternating hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the bi 
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Targets : Biceps View Exercise

Hammer Curl, Seated, Alternating

Beginner
The seated alternating hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and  
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Targets : Biceps View Exercise

Hammer curl, Seated, Inclined

Beginner
The seated inclined hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lif 
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Targets : Biceps View Exercise

Hammer Curl, Standing

Beginner
The standing hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting th 
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Targets : Biceps View Exercise

Hammer Curl, Standing, Alternating

Beginner
The standing alternating hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps an 
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Targets : Biceps View Exercise

Plank, Tricep Extension

Advanced
The plank tricep extension is an effective exercise for developing the triceps muscles. This exercise focuses on the triceps by isolating them with tr 
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Targets : Triceps View Exercise

Preacher Curl, Dumbbell, 1 Arm

Beginner
The preacher curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbb 
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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

Reverse Grip Curl, Barbell, Standing

Beginner
The standing reverse grip barbell curl is an effective exercise for strengthening the outer bicep muscle and forearms and are performed by contracting 
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Targets : Biceps View Exercise

Reverse Grip Curl, Standing, Alternating

Beginner
The standing alternating reverse curl is an effective exercise for strengthening the outer bicep muscle and forearms and are performed by contracting  
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Targets : Biceps 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, Barbell

Beginner
The barbell tricep extension is an effective exercise for developing the tricep muscles, and is performed by gripping a barbell with an overhand (pron 
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Targets : Triceps View Exercise

Tricep Extension, Barbell Drag

Intermediate
The tricep drag is an effective exercise for developing the tricep muscles, and is performed by gripping a barbell, keeping the elbows close and exten 
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Targets : Triceps View Exercise

Tricep Extension, Barbell, Reverse Grip

Beginner
The barbell tricep extension is an effective exercise for developing the tricep muscles, and is performed by gripping a barbell with an overhand (pron 
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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 is an effective exercise for developing the tricep muscles, and is performed by gripping a pair of dumbbells with  
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Targets : Triceps View Exercise

Tricep Extension, Dumbbell, One Arm

Beginner
The 1 arm tricep extension is an effective exercise for developing the tricep muscles, and is performed by gripping a dumbbell with one hand, keeping  
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Targets : Triceps View Exercise

Tricep Extension, Dumbbell, Seated

Beginner
The tricep extension is an effective exercise for developing the tricep muscles, and is performed by gripping a single dumbbell with both hands, keepi 
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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 Kickback, Dumbbell, Standing

Beginner
The standing dumbbell tricep kickback is an effective exercise for isolating the tricep muscles, and is performed by holding a dumbbell in one hand, k 
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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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