Arm exercises train the biceps, triceps, and forearms directly with curls, extensions, and dips. Most of these muscles already get work from your pressing and pulling, so direct arm work is best treated as a focused finisher rather than the main event. A couple of curl and extension variations covers it.
Below are 27 arm exercises, 15 of them beginner-friendly, ordered from easiest to most advanced. Each one comes with a full form guide.
From Domenic: Direct arm work is a finisher, not the main event. A few focused sets after your big presses and pulls is usually all it takes.
Related Exercise Hubs
All Arm Exercises (27)
Bench Dip
Bicep Curl
Close-Grip Push-Up
Dead Hang
Engaged Hang
Hammer Curl
Incline Push-Up
Lower Curl
Overhead Tricep Press
Pike Push Up
Push-Up
Top Chin Hold
Tricep Extension
Tricep Kickback
Upper Curl
Chin Negative
Drag Curl
Parallel-Bar Dip
Skull Crusher
Twist Curl
Arnold Press
Chin Up
Diamond Press
Diamond Push Up
Skullcrusher Push Up
Tate Press
Zottman Curl
Frequently Asked Questions
What are the best arm exercises for beginners?
Bench Dip, Bicep Curl, and Close-Grip Push-Up are the most beginner-friendly choices here. Start with whichever one you can perform with clean form for every rep, then build from there.
How many sets and reps should I do for arm exercises?
A practical default is 2 to 4 sets of 8 to 15 reps, 2 sessions per week, with at least 48 hours before training the same muscles again. That is broadly in line with ACSM resistance-training guidance for general fitness. Start at the easier end of that range and add sets or reps before adding new exercises; each exercise's guide gives specific targets.
How often should I train arm?
Two sessions a week, with at least a day of recovery between them, works for most muscle groups. Pick two or three exercises (Bench Dip and Bicep Curl, for example) and progress them gradually rather than piling on all the volume at once.
How do I make these arm exercises harder over time?
Once your form is repeatable, progress toward harder options such as Arnold Press and Chin Up. Each exercise's guide lists its regressions and progressions in order, so there is always a clear next step.