Arm Exercises - Free Weight

Other ways to work your Arms: Bodyweight Machine Medicine Ball Resistance Tube Stability Ball Stretching

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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