Body part

Arms Exercises

Browse 1,779 arms exercises. Each movement includes step-by-step setup, execution, form cues, and progressions.

Page 14 of 38 · 1,779 total

Dumbbell Incline Twist Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Incline Two Arm Extension
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Ipsilateral Glute Bridge Single Arm Chest Press
Advanced · glutes, hamstrings, and pectorals
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Dumbbell Iron Cross
Intermediate · biceps, deltoids, and triceps
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
Dumbbell Isometric Wrist Flexion Over Bench
Beginner · forearms
- Lower arms
- Upper arms
Dumbbell Kickback
Intermediate · triceps
- Back
- Chest
- Upper arms
Dumbbell Kickbacks On Exercise Ball
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Kneeling Arnold Press
Intermediate · deltoids
- Shoulders
- Upper arms
- Waist
Dumbbell Kneeling Around Head Rotation
Intermediate · biceps and deltoids
- Shoulders
- Upper arms
- Waist
Dumbbell Kneeling Hold To Stand Clean Grip
Intermediate · deltoids, glutes, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Dumbbell Kneeling Opposite Shoulder Press
Intermediate · deltoids
- Chest
- Upper arms
Dumbbell Kroc Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Lateral Raise
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Lateral Raise Hold
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Lateral Raise Plank
Intermediate · abs, deltoids, and obliques
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Leaning Front Raise
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Low Windmill
Intermediate · glutes and hamstrings
- Lower arms
- Shoulders
- Upper legs
- Waist
Dumbbell Lunge With Bicep Curl
Intermediate · biceps, calves, glutes, hamstrings, and quadriceps
- Arms
Dumbbell Lying Alternate Extension
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Lying Elbow Press
Intermediate · triceps
- Chest
- Upper arms
- Waist
Dumbbell Lying Extension Across Face
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Lying Floor Skullcrusher
Beginner · triceps
- Chest
- Upper arms
Dumbbell Lying Floor Squeeze Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
Dumbbell Lying Hammer Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
Dumbbell Lying Neutral Grip Row On Rack
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Lying On Floor Chest Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Lying On Floor Hammer Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Lying One Arm Pronated Triceps Extension
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Lying One Arm Supinated Triceps Extension
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Lying Pronation On Floor
Intermediate · forearms
- Back
- Chest
- Upper arms
Dumbbell Lying Pullover On Exercise Ball
Intermediate · lats and pectorals
- Back
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Lying Rear Delt Row
Intermediate · deltoids, lats, and rhomboids
- Back
- Shoulders
- Upper arms
Dumbbell Lying Seal Row On Rack
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Lying Single Extension
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Lying Straight Arms Pullover
Intermediate · lats and pectorals
- Back
- Chest
- Shoulders
- Upper arms
Dumbbell Lying Supine Curl
Beginner · biceps
- Chest
- Upper arms
Dumbbell Lying Triceps Extension
Intermediate · triceps
- Upper arms
Dumbbell Lying Triceps Extension Skull Crusher
Beginner · triceps
- Chest
- Upper arms
Dumbbell March On Spot Overhead Press
Intermediate · deltoids, glutes, and quadriceps
- Lower legs
- Shoulders
- Upper arms
- Waist
Dumbbell Neutral Grip Alternating Rear Lateral Ra
Intermediate · deltoids
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell One Arm Front Raise
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell One Arm Hammer Preacher Curl
Intermediate · biceps
- Upper arms
Dumbbell One Arm Kickback
Intermediate · triceps
- Back
- Upper arms
- Waist
Dumbbell One Arm Lateral Raise
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell One Arm Reverse Preacher Curl
Intermediate · biceps
- Upper arms
Dumbbell One Arm Reverse Wrist Curl
Beginner · forearms
- Lower arms
Dumbbell One Arm Row Rack Support
Intermediate · lats and trapezius
- Back
- Lower arms
- Shoulders
- Upper arms
- Waist
Dumbbell One Arm Seated Neutral Wrist Curl
Intermediate · forearms
- Lower arms
- Upper arms

← Browse the full exercise library

Dumbbell Incline Twist Press

Dumbbell Incline Two Arm Extension

Dumbbell Ipsilateral Glute Bridge Single Arm Chest Press

Dumbbell Iron Cross

Dumbbell Isometric Wrist Flexion Over Bench

Dumbbell Kickback

Dumbbell Kickbacks On Exercise Ball

Dumbbell Kneeling Arnold Press

Dumbbell Kneeling Around Head Rotation

Dumbbell Kneeling Hold To Stand Clean Grip

Dumbbell Kneeling Opposite Shoulder Press

Dumbbell Kroc Row

Dumbbell Lateral Raise

Dumbbell Lateral Raise Hold

Dumbbell Lateral Raise Plank

Dumbbell Leaning Front Raise

Dumbbell Low Windmill

Dumbbell Lunge With Bicep Curl

Dumbbell Lying Alternate Extension

Dumbbell Lying Elbow Press

Dumbbell Lying Extension Across Face

Dumbbell Lying Floor Skullcrusher

Dumbbell Lying Floor Squeeze Press

Dumbbell Lying Hammer Press

Dumbbell Lying Neutral Grip Row On Rack

Dumbbell Lying On Floor Chest Press

Dumbbell Lying On Floor Hammer Press

Dumbbell Lying One Arm Pronated Triceps Extension

Dumbbell Lying One Arm Supinated Triceps Extension

Dumbbell Lying Pronation On Floor

Dumbbell Lying Pullover On Exercise Ball

Dumbbell Lying Rear Delt Row

Dumbbell Lying Seal Row On Rack

Dumbbell Lying Single Extension

Dumbbell Lying Straight Arms Pullover

Dumbbell Lying Supine Curl

Dumbbell Lying Triceps Extension

Dumbbell Lying Triceps Extension Skull Crusher

Dumbbell March On Spot Overhead Press

Dumbbell Neutral Grip Alternating Rear Lateral Ra

Dumbbell One Arm Front Raise

Dumbbell One Arm Hammer Preacher Curl

Dumbbell One Arm Kickback

Dumbbell One Arm Lateral Raise

Dumbbell One Arm Reverse Preacher Curl

Dumbbell One Arm Reverse Wrist Curl

Dumbbell One Arm Row Rack Support

Dumbbell One Arm Seated Neutral Wrist Curl

Dumbbell Incline Twist Press

Dumbbell Incline Two Arm Extension

Dumbbell Ipsilateral Glute Bridge Single Arm Chest Press

Dumbbell Iron Cross

Dumbbell Isometric Wrist Flexion Over Bench

Dumbbell Kickback

Dumbbell Kickbacks On Exercise Ball

Dumbbell Kneeling Arnold Press

Dumbbell Kneeling Around Head Rotation

Dumbbell Kneeling Hold To Stand Clean Grip

Dumbbell Kneeling Opposite Shoulder Press

Dumbbell Kroc Row

Dumbbell Lateral Raise

Dumbbell Lateral Raise Hold

Dumbbell Lateral Raise Plank

Dumbbell Leaning Front Raise

Dumbbell Low Windmill

Dumbbell Lunge With Bicep Curl

Dumbbell Lying Alternate Extension

Dumbbell Lying Elbow Press

Dumbbell Lying Extension Across Face

Dumbbell Lying Floor Skullcrusher

Dumbbell Lying Floor Squeeze Press

Dumbbell Lying Hammer Press

Dumbbell Lying Neutral Grip Row On Rack

Dumbbell Lying On Floor Chest Press

Dumbbell Lying On Floor Hammer Press

Dumbbell Lying One Arm Pronated Triceps Extension

Dumbbell Lying One Arm Supinated Triceps Extension

Dumbbell Lying Pronation On Floor

Dumbbell Lying Pullover On Exercise Ball

Dumbbell Lying Rear Delt Row