Body part

Arms Exercises

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

Page 17 of 38 · 1,779 total

Dumbbell Seated Upright Alternate Squeeze Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Seated W Press
Intermediate · deltoids and triceps
- Shoulders
- Upper arms
Dumbbell Shoulder Internal Rotation At 90 Abduction
Beginner · rotator cuff
- Shoulders
- Upper arms
Dumbbell Side Lying External Rotation On A Bench
Beginner · rotator cuff
- Back
- Shoulders
- Upper arms
Dumbbell Side Lying Internal Rotation On A Bench
Beginner · pectorals and rotator cuff
- Back
- Shoulders
- Upper arms
Dumbbell Side Plank
Intermediate · abs, deltoids, and obliques
- Lower arms
- Shoulders
- Upper arms
- Waist
Dumbbell Single Arm Alternate Decline Bench Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Single Arm Bent Over Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Single Arm Clean And Press
Advanced · deltoids, glutes, hamstrings, quadriceps, and trapezius
- Back
- Lower legs
- Shoulders
- Upper arms
- Upper legs
Dumbbell Single Arm Floor Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Single Arm Row With Chest Supported
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Single Arm Wrist Curl
Beginner · forearms
- Lower arms
Dumbbell Single Arm Z Press
Intermediate · deltoids
- Upper arms
Dumbbell Single Leg Standing Shoulder Press
Intermediate · deltoids, glutes, and quadriceps
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Dumbbell Spider Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Split Stance Biceps Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Split Stance Single Arm Overhead Press
Intermediate · deltoids
- Shoulders
- Upper arms
- Waist
Dumbbell Sprinter Thrust Chest Press
Advanced · glutes, pectorals, and quadriceps
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
Dumbbell Squat To Overhead Press
Intermediate · biceps, deltoids, glutes, hamstrings, quadriceps, and triceps
- Shoulders
- Upper arms
Dumbbell Squeeze Bench Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
Dumbbell Squeeze Press On Floor
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Standing Alternate Reverse Curl
Intermediate · biceps
- Upper arms
Dumbbell Standing Alternate Vertical Front Raises
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell Standing Arms Rotate
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Standing Arnold Press
Intermediate · deltoids
- Back
- Chest
- Shoulders
- Upper arms
Dumbbell Standing Around World
Intermediate · deltoids
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Standing Back Wrist Curl
Beginner · forearms
- Lower arms
- Upper arms
Dumbbell Standing Behind Back Shoulders Press
Intermediate · deltoids
- Chest
- Shoulders
- Upper arms
Dumbbell Standing Bent Arm Lateral Raise
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Standing Bent Over Two Arm Triceps Extension
Intermediate · triceps
- Back
- Upper arms
Dumbbell Standing Biceps Curl
Intermediate · biceps
- Upper arms
Dumbbell Standing Close Grip Shoulder Press
Beginner · deltoids and triceps
- Back
- Chest
- Shoulders
- Upper arms
Dumbbell Standing Concentration Curl
Intermediate · biceps
- Lower arms
- Upper arms
Dumbbell Standing Cross Clean
Intermediate · deltoids, glutes, hamstrings, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Standing Drag Curl
Beginner · biceps
- Shoulders
- Upper arms
Dumbbell Standing Driver
Intermediate · deltoids
- Back
- Shoulders
- Upper arms
Dumbbell Standing French Press
Intermediate · triceps
- Shoulders
- Upper arms
Dumbbell Standing Front And Lateral Raise
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Standing Front Raise Above Head
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell Standing Front To Lateral Raise
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Standing Hammer Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Standing Hammer Curl To Press
Intermediate · biceps, deltoids, and triceps
- Chest
- Shoulders
- Upper arms
Dumbbell Standing Inner Biceps Curl
Beginner · biceps
- Shoulders
- Upper arms
Dumbbell Standing Kickback
Beginner · triceps
- Back
- Upper arms
Dumbbell Standing Neutral Grip Front Raises
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Standing One Arm Concentration Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Standing One Arm Curl Over Incline Bench
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Standing One Arm Extension
Intermediate · triceps
- Shoulders
- Upper arms

← Browse the full exercise library

Dumbbell Seated Upright Alternate Squeeze Press

Dumbbell Seated W Press

Dumbbell Shoulder Internal Rotation At 90 Abduction

Dumbbell Side Lying External Rotation On A Bench

Dumbbell Side Lying Internal Rotation On A Bench

Dumbbell Side Plank

Dumbbell Single Arm Alternate Decline Bench Press

Dumbbell Single Arm Bent Over Row

Dumbbell Single Arm Clean And Press

Dumbbell Single Arm Floor Press

Dumbbell Single Arm Row With Chest Supported

Dumbbell Single Arm Wrist Curl

Dumbbell Single Arm Z Press

Dumbbell Single Leg Standing Shoulder Press

Dumbbell Spider Curl

Dumbbell Split Stance Biceps Curl

Dumbbell Split Stance Single Arm Overhead Press

Dumbbell Sprinter Thrust Chest Press

Dumbbell Squat To Overhead Press

Dumbbell Squeeze Bench Press

Dumbbell Squeeze Press On Floor

Dumbbell Standing Alternate Reverse Curl

Dumbbell Standing Alternate Vertical Front Raises

Dumbbell Standing Arms Rotate

Dumbbell Standing Arnold Press

Dumbbell Standing Around World

Dumbbell Standing Back Wrist Curl

Dumbbell Standing Behind Back Shoulders Press

Dumbbell Standing Bent Arm Lateral Raise

Dumbbell Standing Bent Over Two Arm Triceps Extension

Dumbbell Standing Biceps Curl

Dumbbell Standing Close Grip Shoulder Press

Dumbbell Standing Concentration Curl

Dumbbell Standing Cross Clean

Dumbbell Standing Drag Curl

Dumbbell Standing Driver

Dumbbell Standing French Press

Dumbbell Standing Front And Lateral Raise

Dumbbell Standing Front Raise Above Head

Dumbbell Standing Front To Lateral Raise

Dumbbell Standing Hammer Curl

Dumbbell Standing Hammer Curl To Press

Dumbbell Standing Inner Biceps Curl

Dumbbell Standing Kickback

Dumbbell Standing Neutral Grip Front Raises

Dumbbell Standing One Arm Concentration Curl

Dumbbell Standing One Arm Curl Over Incline Bench

Dumbbell Standing One Arm Extension

Dumbbell Seated Upright Alternate Squeeze Press

Dumbbell Seated W Press

Dumbbell Shoulder Internal Rotation At 90 Abduction

Dumbbell Side Lying External Rotation On A Bench

Dumbbell Side Lying Internal Rotation On A Bench

Dumbbell Side Plank

Dumbbell Single Arm Alternate Decline Bench Press

Dumbbell Single Arm Bent Over Row

Dumbbell Single Arm Clean And Press

Dumbbell Single Arm Floor Press

Dumbbell Single Arm Row With Chest Supported

Dumbbell Single Arm Wrist Curl

Dumbbell Single Arm Z Press

Dumbbell Single Leg Standing Shoulder Press

Dumbbell Spider Curl

Dumbbell Split Stance Biceps Curl

Dumbbell Split Stance Single Arm Overhead Press

Dumbbell Sprinter Thrust Chest Press

Dumbbell Squat To Overhead Press

Dumbbell Squeeze Bench Press

Dumbbell Squeeze Press On Floor

Dumbbell Standing Alternate Reverse Curl

Dumbbell Standing Alternate Vertical Front Raises

Dumbbell Standing Arms Rotate

Dumbbell Standing Arnold Press

Dumbbell Standing Around World

Dumbbell Standing Back Wrist Curl

Dumbbell Standing Behind Back Shoulders Press

Dumbbell Standing Bent Arm Lateral Raise

Dumbbell Standing Bent Over Two Arm Triceps Extension

Dumbbell Standing Biceps Curl

Dumbbell Standing Close Grip Shoulder Press