Exercise library
Arm
exercises.
Every curl, extension, pushdown and forearm movement in the library, grouped by level.
Arm work covers elbow flexion and extension end to end: curl variations for the biceps and brachialis, skull crusher, pushdown and overhead extension variations for the triceps, plus direct wrist and grip work. Each entry opens onto a page with step-by-step instructions, coaching cues, and suggested set, rep and rest ranges.
Primary targets across these entries: triceps (including long-head and medial-head variations), biceps (long and short head), brachialis and forearms.
- exercises
- 51exercises
- beginner
- 32beginner
- advanced
- 1advanced
Exercise library
Every arm exercise, by level.
Beginner · 32
- Barbell Curl
- Behind Back Wrist Curl
- Bench Dip
- Cable Curl
- Close-Grip Barbell Curl
- Close-Grip Push-Up
- Concentration Curl
- Cross-Body Hammer Curl
- Dead Hang
- Dumbbell Curl
- Dumbbell Overhead Extension
- EZ Bar Curl
- Hammer Curl
- Kickbacks
- Machine Preacher Curl
- Machine Tricep Extension
- Overhead Dumbbell Extension
- Plate Pinch
- Reverse Curl
- Reverse Grip Pushdown
- Reverse Wrist Curl
- Reverse-Grip Pushdown
- Rope Hammer Curl
- Seated Dumbbell Curl
- Straight Bar Pushdown
- Tricep Kickback
- Tricep Pushdown
- Triceps Pushdown (Rope)
- V-Bar Pushdown
- Wide-Grip Barbell Curl
- Wrist Curl
- Wrist Roller
Intermediate · 18
- Bayesian Cable Curl
- Cable Overhead Extension
- Close-Grip Bench Press
- Decline Skull Crusher
- Diamond Push-Up
- Dips (Triceps Focus)
- Drag Curl
- High Cable Curl
- Incline Dumbbell Curl
- Overhead Rope Extension
- Overhead Tricep Extension
- Preacher Curl
- Single-Arm Overhead Cable Extension
- Skull Crusher (EZ Bar)
- Skull Crushers
- Spider Curl
- Tate Press
- Zottman Curl
Advanced · 1
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