Arm Exercises

Arm Exercises For Building Muscle And Strength

Watch 91 demo videos of exercises for arms for muscle building, strength training and toning.

Our expert-led arm exercise videos show you step-by-step how to perform each exercise correctly to ensure you get the most of each exercise.

Discover arm exercises at home and for the gym, and we show you the correct form and technique for:

  • Bicep exercises
  • Tricep exercises
  • Forearm exercises

Let’s Start With These Top 6 Arm Exercises…

Below we feature 91 arm exercise demo videos with equipment including:

  • Barbell arm exercises
  • Dumbbell arm exercises
  • Cable arm exercises
  • Machine arm exercises
  • Kettlebell arm exercises
  • Bodyweight arm exercises (no equipment)

For more exercise videos, subscribe to the Exercises.com.au YouTube Channel (with 500+ expert-led videos, you’ll see why we’ve achieved over 1 Million views on YouTube!)…

FAQs

What are the best arm exercises for men?

The best mens arm exercises are barbell curls, dumbbell curls, hammer curls, tricep kickbacks, close grip bench press and tricep pushdowns.

What are the best arm exercises for women?

The best womens arm exercises are 21’s, ez bar curls, bicep curls, dumbbell hammer curls, tricep dips, tricep kickbacks and tricep pulldowns.

What are the best barbell arm exercises?

The best arm exercises with barbell are barbell curls, spider curls, reverse barbell curls, barbell wrist curls, 21’s and preacher curls.

What are the best dumbbell arm exercises?

The best arm exercises with dumbbells are dumbbell bicep curls, dumbbell hammer curls, alternating dumbbell curls, dumbbell tricep kickbacks and overhead tricep extension.

What are the best cable arm exercises?

The best arm exercises with cables are cable bicep curls, rope hammer curls, cable concentration curls, cable tricep extensions, cable tricep kickback and cable tricep pushdown.

What are the best machine arm exercises?

The best arm exercises with machines are assisted dips (kneeling), machine seated dips, machine bicep curls (seated arm curl machine), machine tricep extension (seated tricep extension machine) and machine preacher curls.

What are the best kettlebell arm exercises?

The best arm exercises with kettlebells are kettlebell bicep curls, kettlebell hammer curls, kettlebell tricep extensions, kettlebell tricep kickbacks and kettlebell wrist curls.

What are the best bodyweight arm exercises?

The best arm exercises no equipment are chin ups, pull ups, dips, ring dips, ring muscle up, tricep dips, rope climb, negative chin ups, neutral grip chin ups and T pushups.

All Arm Exercises Demonstration Videos

Bicep Exercises [45 Demo Video Exercises For Biceps]

Bicep Exercises [45 Demo Video Exercises For Biceps]

Add these bicep exercises to your next arm workout to starting building awesome bi's! Mix up your routine between dumbbell and barbell exercises to blast your biceps and trigger muscle growth. Bicep Exercises For Muscle & Strength All Bicep Exercise Demonstration...

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Assisted Ring Dips

Assisted Ring Dips

Assisted Ring Dips Exercise Assisted Ring Dips is an excellent exercise for building the chest, triceps, anterior deltoids and the lat muscles. The exercise also engages the core section in order to maintain correct upper body position. Assisted Ring Dips is an...

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Ring Muscle Up

Ring Muscle Up

Ring Muscle Up Exercise Ring Muscle Up is a great exercise for the upper body. It develops your lat muscles, shoulders, upper back, traps, biceps, forearms, chest and triceps. It also works your core section and the lower back. Ring Muscle Up will require tremendous...

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Weighted Bench Dip

Weighted Bench Dip

Weighted Bench Dip Exercise Weighted Bench Dip is a great exercise for building the triceps muscles, the lower chest area and the front heads of the shoulders. It is an effective exercise for building size and adding strength to the upper body. Weighted Bench Dip will...

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Close Grip EZ Bar Curl

Close Grip EZ Bar Curl

Close Grip EZ Bar Curl Exercise Close Grip EZ Bar Curl is an excellent exercise for building the biceps and the forearms. It hits the long head of the biceps which accounts for its size and shape. The EZ Curl Bar Curl is a safer alternative to the regular Barbell Curl...

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Incline Tricep Extension

Incline Tricep Extension

Incline Tricep Extension Exercise Incline Tricep Extension is a great exercise to isolate the tricep muscles. This exercise is best done after a compound pressing movement for the chest, shoulders or triceps. To get the best results from Incline Tricep Extension, use...

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Assisted Dips

Assisted Dips

Assisted Dips Exercise Assisted Dips is a great compound exercise that targets the chest, lats and triceps. An Assisted Dip machine has a counter balance that allows you to do a rep. The more weight you use the greater the assistance. The objective is to reduce the...

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Negative Chin Ups

Negative Chin Ups

Negative Chin Ups Exercise Negative Chin Ups is a great way to build your lats, rear shoulders, upper back, biceps and forearm muscles. This is also an effective way to learn the chin up if you can’t do one. The negative or eccentric part of any exercise works the...

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Cable Wrist Curl

Cable Wrist Curl

Cable Wrist Curl Exercise Cable Wrist Curl is an excellent exercise for isolating the bottom part of the forearms primarily the wrist flexor and forearm flexor muscles. The brachioradialis muscles which are found near the lower biceps are partially engaged in this...

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Spider Curls

Spider Curls

Spider Curls Exercise Spider Curls is an effective exercise for building the biceps. The use of the incline bench for support keeps the exercise strict and safe. Spider Curls can be done in the middle of your biceps exercise rotation when you are targeting specific...

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Reverse Grip Tricep Pushdown

Reverse Grip Tricep Pushdown

Reverse Grip Tricep Pushdown Exercise Reverse Grip Tricep Pushdown is an isolation exercise that targets the inner head of the triceps. The reverse grip or the underhand grip allows the elbows to be tucked in close to the torso which activates the inner head more than...

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Overhead Cable Curl

Overhead Cable Curl

Overhead Cable Curl Exercise Overhead Cable Curl is a unique exercise for building the biceps. This exercise generates a strong contraction at the top and requires strict form and technique. Overhead Cable Curl is best done after a compound exercise such as Barbell...

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Lying Cable Curls

Lying Cable Curls

Lying Cable Curls Exercise Lying Cable Curls is an exercise that perfectly isolates the biceps muscle although the forearms get worked as well. With the lying position, your body would not be able to bend forward and use momentum to curl the weight up. This makes...

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One Arm Dumbbell Preacher Curls

One Arm Dumbbell Preacher Curls

One Arm Dumbbell Preacher Curl exercise is an effective exercise for isolating the biceps but also works the forearms as well. One Arm Dumbbell Preacher Curl targets the long head of the biceps which is responsible for its size and shape. As an isolation exercise it...

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Close Grip Decline Bench Press

Close Grip Decline Bench Press

Close Grip Decline Bench Press exercise targets the lower and middle chest, frontal shoulders and triceps. Many experts consider this a safer exercise than the bench press because the angle and shorter range of motion places less stress on the shoulders. You can also...

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Standing Concentration Curls

Standing Concentration Curls

Standing Concentration Curl exercise is an effective exercise for isolating the biceps. It also works the forearms and because of the standing position and engages the core to maintain stability and support for the lower back. Standing Dumbbell Curl is a safe way to...

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Kettlebell Windmills

Kettlebell Windmills

Kettlebell Windmill exercise is a challenging exercise that targets the oblique muscles, serratus and engages both the upper and lower abdominal muscles. It also works the glutes and lower back. Your core section has to remain tight in this exercise in order to...

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High Cable Curls

High Cable Curls

High Cable Curl exercise is an effective exercise for building the biceps. If you want a nice peaked shape on your biceps, this is one of the best exercises you can do. High Cable Curl is best done as a finisher in a biceps exercise rotation. You should not lift heavy...

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JM Press

JM Press

JM Press exercise is an excellent exercise to develop the triceps and also works the frontal head of the shoulders. JM Press is best performed as the primary exercise to build triceps size and strength. The form and technique of JM Press allows you to carry more...

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Close Grip Chin Ups

Close Grip Chin Ups

Close Grip Chin Ups are a fantastic compound exercise that target the lats as a primary muscle group and the biceps as secondary muscles. Popular in many fitness tests, the chin up is a true test of upper body strength. It’s great for increasing back thickness as well...

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Drag Curls

Drag Curls

Drag Curls exercise is a great exercise for adding size to the biceps. It works the long head of the biceps which is responsible for its size and shape. Drag Curls also removes the shoulders from the exercise which is the problem with traditional barbell curls and...

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Neutral Grip Chin Ups

Neutral Grip Chin Ups

Neutral Grip Chin Up exercise is a great exercise for targeting the lat muscles as well as incorporating the upper back. This exercise also works the posterior shoulders, biceps and forearm muscles. A neutral grip has your palms facing each other which places your...

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Cable One Arm Tricep Extensions

Cable One Arm Tricep Extensions

Cable One Arm Tricep Extension exercise is a great isolation exercise for the triceps. The underhand grip works the inner head of the tricep and gives a different feel for the exercise in terms of the stretch and contraction. Cable One Arm Tricep Extension can be used...

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One Arm Tricep Extensions

One Arm Tricep Extensions

One Arm Tricep Extension exercise is an effective exercise for isolating the triceps. This is best done after a compound exercise for the chest, shoulders and triceps to make sure the elbows are warmed up. One Arm Tricep Extensions requires proper form and technique...

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Reverse Dumbbell Curls

Reverse Dumbbell Curls

Reverse Dumbbell Curl exercise is an excellent exercise to build the top part of your forearms primarily the brachioradialis and forearm extensor muscles. This exercise also engages the biceps. Reverse Dumbbell Curls are used to develop grip strength as well as...

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Rope Hammer Curls

Rope Hammer Curls

Rope Hammer Curl exercise is a great exercise for building the biceps and the forearm muscles. Rope Hammer Curls are best performed as a finisher in your biceps exercise rotation. You get better results from this exercise by using light weights and focusing on form...

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Supinated Chin Ups

Supinated Chin Ups

Supinated Chin Ups are a fantastic compound exercise that target the lats as a primary muscle group and the biceps as secondary muscles. Popular in many fitness tests, the chin up is a true test of upper body strength. It’s great for increasing back thickness as well...

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Barbell Tricep Extensions

Barbell Tricep Extensions

Barbell Tricep Extension exercise is an effective exercise for isolating the triceps. This exercise primarily works the long head of the tricep which accounts for the size of the muscle. It also places secondary emphasis on the front head of your shoulders. Barbell...

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Crab Walk Exercise

Crab Walk Exercise

Crab Walk exercise is a unique exercise to develop the abdominal muscles primarily the rectus abdominis and transverse abdominis which form the outer and inner core of the abdominal area. Crab Walks are a functional exercise because it also activates other muscles...

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Reverse Cable Curls

Reverse Cable Curls

Reverse Cable Curl exercise is a great exercise for targeting the top of the forearm muscles particularly the forearm extensor muscles and the brachioradialis which is found near the lower biceps. This exercise also works the biceps muscle. Reverse Cable Curls...

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