Arms exercises: complete guides
11 exercises
Cable Overhead Triceps Extension
The cable overhead triceps extension targets the long head through a loaded stretch. Technique, mistakes, and variations for thicker arms.
Dumbbell Triceps Extension
The dumbbell triceps extension targets the long head through the overhead position. Learn proper technique, common mistakes, and variations.
Lying Triceps Extension: Complete Guide
The lying triceps extension is the most effective triceps exercise for the long head. Technique, mistakes, variations and programming for massive arms.
Seated Dumbbell Curl: Complete Guide
The seated dumbbell curl is the ultimate versatile biceps exercise. Strict technique, mistakes to avoid and programming for your level.
Concentration Curl: Complete Guide
The concentration curl isolates the biceps like no other exercise. Technique, mistakes, variations and programming for a visible bicep peak.
Preacher Curl: Complete Guide
The preacher curl isolates the biceps with zero cheating. Technique, pad setup, mistakes to avoid and programming for complete biceps.
Incline Dumbbell Curl: Complete Guide
The incline curl stretches the biceps like no other exercise. Technique, bench angle, mistakes to avoid and programming for complete biceps.
Cable Triceps Pushdown
The cable triceps pushdown is the ultimate finishing exercise for sculpted triceps. Technique, mistakes, and variations for every level.
Skull Crusher
The skull crusher is the number one isolation exercise for massive triceps. Full technique breakdown, mistakes to avoid, and variations for every level.
Barbell Curl
The barbell curl is the foundational exercise for building big biceps. Full technique breakdown, mistakes to avoid, and variations for every level.
Hammer Curl
The hammer curl targets the brachialis and brachioradialis with a neutral grip, building arm thickness that standard curls cannot. Learn correct technique, common errors, and the best variations.