Arm Exercises - Free Weight

Exercises with your arms as the primary target:

• Bicep Curl

  The classic bicep exercise that you can spice up in various ways to keep things interesting.

• Forearm Curl

  These exercises work the smaller muscles of your arms so that they become strong enough to help your larger upper body muscles lift weight.

• Tricep Extension

  Sitting in an upright bench during this exercise will help keep your body stable so you can concentrate solely on working the triceps.

• Barbell Bicep Curl

  This exercise requires your arms to know their path as they curl the weight away from gravity, so make sure you are familiar with the correct technique.

• Barbell Tricep Extension

  This exercise works the triceps and stretches the lats while supporting your spine and encouraging proper spinal alignment.

• Concentration Curl

  This exercise allows you to concentrate on one bicep at a time.

• Overhead Tricep Extension

  This is a great way to isolate your triceps and stretch your lat at the same time. If you are using heavy weight, you may want to sit in order to keep proper form.

• Preacher Curl

  Using a bench with an inclined arm rest will isolate the biceps in this exercise.

• Reverse Forearm Curl

  This exercise is very beneficial for sports that require arm strength like rock climbing or baseball.

• Rope Wrap

  This is a challenging exercise which strengthens your hands' ability to grip and your forearm muscles.

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