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Arms Workout
EXERCISES.

A focused movement library for arms workout. Select any exercise to open its complete technique, muscle, and video guide.

Arms Workout training session

20 MOVEMENTS

ARMS WORKOUT

Start with movements you can perform with control. Open a card for detailed form guidance.

Zottman Curl exercise
01

Zottman Curl

3 × 10 · All levels

Dumbbell Curl exercise
02

Dumbbell Curl

4 × 10 · All levels

Hammer Curl exercise
03

Hammer Curl

3 × 10–12 · All levels

Preacher Curl exercise
04

Preacher Curl

3 × 10 · All levels

Concentration Curl exercise
05

Concentration Curl

3 × 10 / side · All levels

Reverse Curl exercise
06

Reverse Curl

3 × 12 · All levels

Triceps Pushdown exercise
07

Triceps Pushdown

4 × 10–12 · All levels

Overhead Triceps Extension exercise
08

Overhead Triceps Extension

3 × 10 · All levels

Close-Grip Push-Up exercise
09

Close-Grip Push-Up

3 × 8–12 · All levels

Bench Dip exercise
10

Bench Dip

3 × 10–12 · All levels

Triceps Kickback exercise
11

Triceps Kickback

3 × 12 / side · All levels

Barbell Curl exercise
12

Barbell Curl

4 × 8–10 · All levels

Incline Dumbbell Curl exercise
13

Incline Dumbbell Curl

3 × 10 · All levels

Cable Curl exercise
14

Cable Curl

3 × 12 · All levels

Spider Curl exercise
15

Spider Curl

3 × 10–12 · All levels

Lying Triceps Extension exercise
16

Lying Triceps Extension

3 × 8–10 · All levels

Rope Overhead Extension exercise
17

Rope Overhead Extension

3 × 10–12 · All levels

Close-Grip Bench Press exercise
18

Close-Grip Bench Press

4 × 6–8 · All levels

Diamond Push-Up exercise
19

Diamond Push-Up

3 × 8–12 · All levels

Single-Arm Pushdown exercise
20

Single-Arm Pushdown

3 × 12 / side · All levels