Exercises to build stronger biceps, triceps and forearms
Arm exercises
Arm exercises are among the most popular and rewarding parts of any training program. Whether you're training for size, function, or symmetry, developing your biceps, triceps, and forearms improves both performance and appearance. Strong arms enhance pushing and pulling strength while contributing to upper-body balance. Whether using gym machines, dumbbells, or bodyweight, regular arm training boosts confidence, improves lifts, and helps you move with more power and control.
Pick your equipment
Alternate Standing Dumbbell Curl
The Alternate Standing Dumbbell Curl builds arm strength by lifting one weight at a time, helping improve control and balance between sides.
Assisted Pull-Up
The Assisted Pull-Up helps you build pulling strength by reducing bodyweight resistance, making it easier to learn proper pull-up technique and control.
Band Resisted Push Up
The Band Resisted Push Up is a push-up variation that increases upper-body strength by adding band resistance to the pressing movement.
Barbell Bench Press
The Barbell Bench Press is a foundational chest exercise used to build upper-body pushing strength with a barbell on a flat bench.
Barbell Curl
The Barbell Curl is a basic arm exercise that builds strength and size by lifting a bar through a controlled bending motion.
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Barbell Decline Bench Press
The Barbell Decline Bench Press is a chest exercise that emphasizes lower chest strength using a barbell on a downward-sloping bench.
Barbell Incline Bench Press
The Barbell Incline Bench Press is a chest exercise that emphasizes upper chest strength by pressing a barbell on an inclined bench.
Barbell Preacher Curl
The Barbell Preacher Curl isolates the arms by removing momentum, helping you focus on controlled strength and steady muscle tension.
Barbell Standing Military Press
The Barbell Standing Military Press builds overhead pressing strength by moving a barbell from shoulder height to lockout while standing.
Barbell Wrist Curl
The Barbell Wrist Curl is a simple forearm exercise that builds grip strength and control by isolating wrist movement under light to moderate load.
Barbell Wrist Reverse Curl
The Barbell Wrist Reverse Curl targets the top of the forearms, improving wrist control and balanced grip strength through strict, controlled movement.
Bench Dip with heels on Floor
The Bench Dip with Heels on Floor is a bodyweight exercise used to build tricep strength while keeping the legs grounded for stability.
Bent Over Dumbbell Row
The Bent Over Dumbbell Row is a strength exercise that builds upper-back and arm strength using dumbbells in a hinged position.
Bent Over Row With Towel
The Bent Over Row With Towel is a pulling exercise that builds upper-back strength while adding extra grip and control demand.
Bodyweight Muscle Up
The Bodyweight Muscle Up is an advanced bodyweight exercise that combines pulling and pressing strength to move from hang to support.
Cable Curl
The Cable Curl is a controlled arm exercise that builds steady biceps strength using constant tension from the cable machine.
Cable Overhead Triceps Extension
The Cable Overhead Triceps Extension is a controlled isolation exercise that targets the triceps by extending the arms overhead, helping build strength, size, and arm definition.
Cable Straight Arm Pulldown
The Cable Straight Arm Pulldown is a cable exercise that strengthens the back by pulling the arms down while keeping them straight.
Chin-Up
The chin-up is a bodyweight pulling exercise that builds upper-back and arm strength using an underhand grip and controlled movement.
Close Grip Push Up
The Close Grip Push Up is a bodyweight push-up variation that increases tricep focus by keeping the hands close together.
Close-Grip Barbell Bench Press
The Close-Grip Barbell Bench Press is a barbell pressing exercise that increases tricep involvement while still training the chest.
Decline Push Up
The Decline Push Up is a bodyweight push-up variation that increases upper chest and shoulder activation by elevating the feet.
Diamond Push Up
The Diamond Push Up is a bodyweight push-up variation that increases tricep focus by placing the hands close together under the chest.
Diamond Push Up (On Knees)
The Diamond Push Up (On Knees) is a modified push-up variation that builds tricep strength while reducing load through knee support.
Dumbbell Arnold Press
The Dumbbell Arnold Press uses a rotating press to increase shoulder tension through a longer range while building control and strength.
Dumbbell Biceps Curl
The Dumbbell Biceps Curl is a classic strength exercise that builds biceps size and strength with full control and balanced muscle activation.
Build size, definition, and strength across all arm muscles
Training goals for arm development
Effective arm exercises target the three main areas: biceps (pulling and curling strength), triceps (pushing strength), and forearms (grip and control). Training the arms consistently improves muscle symmetry, enhances pressing and pulling power, and contributes to a more defined upper body. Using progressive overload, controlled reps, and varied angles helps recruit more muscle fibers. Well-rounded routines balance isolation and compound work for both strength and hypertrophy across all arm segments.
Top movements for training biceps, triceps, and forearms
Best arm exercises for strength and size
The best arm exercises include barbell curls, dumbbell hammer curls, close-grip bench press, dips, skull crushers, and cable pushdowns. For forearms, exercises like wrist curls, reverse curls, and farmer’ carries are highly effective. Arm exercises with weights offer the most versatility and control, while bodyweight movements like diamond push-ups and chin-ups remain powerful tools. Mixing free weights, cables, and bodyweight ensures full muscle development and prevents adaptation.
Train arms with dumbbells, cables, barbells, or no equipment at all
Equipment options for arm training
Arm exercises can be done effectively with minimal or no equipment. Dumbbells and barbells are perfect for curls and extensions, offering easy load progression. Cables provide consistent resistance across the range of motion, ideal for exercises like rope pushdowns or reverse cable curls. Bands work well for at-home isolation movements. If you're training without equipment, bodyweight options like close-grip push-ups and towel curls can still stimulate arm growth and endurance.
How to train your arms for balanced strength and aesthetics
Integrate arm exercises into your routine
Arm exercises can be added to upper-body sessions, push or pull splits, or trained directly on dedicated arm days. Most lifters benefit from targeting arms 1–2 times per week. Alternate between compound lifts and isolation exercises to hit both large and small arm muscles. For balanced results, match your arm volume to your total upper-body workload. Prioritize form, tempo, and contraction over load to avoid momentum and maximize growth. Create your personal training program in the app tailored to your goals, fitness level, and schedule. Your plan will include the most effective arm exercises and show you exactly how to integrate them into your weekly training split.
Frequently asked questions about arm exercises
1–2 sessions per week are effective for most. Adjust volume based on recovery and how much arm stimulation you're already getting from other lifts.
Arm exercises primarily target the biceps, triceps, and forearms. Biceps control elbow flexion and are responsible for pulling movements, while triceps handle elbow extension and pushing strength. Forearms assist with grip and wrist stabilization across nearly all upper-body lifts. A balanced arm workout includes exercises for all three areas to ensure both strength and muscular balance. This helps reduce injury risk and improves overall performance.
Yes, arm training at home without equipment is absolutely possible using bodyweight and everyday items. Close-grip push-ups target the triceps, while isometric towel curls and bodyweight rows can activate the biceps. For resistance, use filled backpacks, water bottles, or grocery bags. High-rep sets with slow tempo and controlled movement help create tension and drive progress. While it’s harder to achieve heavy overload, consistent effort still delivers strength and size gains over time.
The best arm exercises blend compound and isolation movements for complete development. Barbell curls, hammer curls, and concentration curls effectively target the biceps. For triceps, close-grip bench presses, dips, and triceps pushdowns are excellent for building size and pressing power. Forearm-focused exercises like wrist curls and farmer’s carries round out full-arm training. Choose 2–3 exercises per session, focus on controlled reps, and progressively increase volume or resistance over time.
Ideally, you should use both. Compound lifts like chin-ups, dips, and close-grip bench presses build foundational arm strength while engaging other upper-body muscles. Isolation movements like barbell curls, hammer curls, and triceps pushdowns allow you to target specific areas for hypertrophy and symmetry. Isolation becomes especially useful if a certain muscle group lags behind. Combining both types helps develop full arm strength and aesthetics more effectively.
Integrate exercises into full-body and split routines
