Best Arms Exercises
This shortlist highlights 39 exercises that target the arms. It is a curated editorial roundup built from movement type, equipment, and difficulty data — not a lab ranking or coaching substitute.
How we chose these exercises
- •We group exercises by the attribute a reader is most likely filtering on first, such as target muscle, equipment, or difficulty.
- •We favor exercises with clear movement intent and dependable metadata for muscle group, equipment, and difficulty.
- •Beginner-friendly movements and low-equipment options are surfaced earlier when the shortlist serves broad training intent.
- •This page is a curated editorial ranking rather than a personalized training plan or medical recommendation.
Featured exercises
39 curated exercises for this shortlist.
b
bicep
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
b
bicep curl
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
D
Deadhang
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
F
Fingerboard 20 mm edge
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
H
Hand Grip
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
R
Recruitment Pulls
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
R
Rest (for timed workouts)
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
S
Standing Rope Forearm
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
T
Tricep Stretch
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
W
Wrist curl, cable
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- Biceps
B
Backward arm circles
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
B
Barbell Curl
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
B
Body-Ups
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
C
Cable Curl
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
C
Concentration Curl
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
F
Finger Pushup
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
F
Floor dips
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
F
Forward arm circles
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
H
Hammer Curl
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
I
Incline Dumbbell Curl
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
L
L-Sit Pull-ups
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
O
Overhead Tricep Extension
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
P
Preacher Curl
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
P
Pullup on fingerboard
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
P
Push-up rotations
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
S
Shoulder width three-point push-up
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
S
Sloper hanging
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
T
Tricep Pushdown
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
W
Wrist Curl
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
B
Battle Ropes
- Category
- Compound
- Primary Muscle
- Arms
- Secondary Muscle
- Shoulders, Core
T
Tricep Dip
- Category
- Compound
- Primary Muscle
- Arms
- Secondary Muscle
- Chest, Shoulders
A
Alternating bicep curls
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
A
Axe Hold
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
B
Barbell Reverse Wrist Curl
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
C
Close-Grip Bench Press
- Category
- Compound
- Primary Muscle
- Arms
- Secondary Muscle
- Chest, Shoulders
D
DB Wrist Extension
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
F
Forearm Curls (underhand grip)
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
S
Skull Crusher
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
W
Wrist curl, dumbbells
- Category
- Isolation
- Primary Muscle
- Arms
- Secondary Muscle
- None
Training references
- wger exercise database API — Source dataset used for exercise names, muscle targets, equipment, and difficulty tags.
Frequently Asked Questions
What are the best arms exercises?
Best Arms Exercises highlights options such as bicep, bicep curl, Deadhang. The right pick depends on your training goal, available equipment, and experience level.
How did you choose these arms exercises?
We curated this shortlist using muscle-targeting data, equipment tags, movement type, and difficulty so the page reflects practical training intent.
Should beginners start with every exercise in this arms list?
No. Start with the exercises that match your current technique, mobility, and equipment access, then progress as your form and strength improve.