Build stronger biceps, triceps, and forearms using just about every piece of equipment imaginable.
Want arms that turn heads?
Whether you’re looking to fill out your sleeves, dominate pull-ups, or just gain more functional strength in everyday life — this list has you covered.
In this brand-new compilation video, our team of expert coaches (yes, both men and women) demonstrate 20 of the most effective arm exercises using barbells, dumbbells, kettlebells, resistance bands, cables, and even old-school tools like a wrist roller.
Each movement was hand-picked to target your arms from all angles — biceps, triceps, and forearms — with a mix of heavy hitters and underrated gems you’ve probably never tried.
Watch the full video above, or scroll down to see each move broken down below.
BICEPS: 10 Must-Do Movements for Peak Strength & Size
1. Seated Alternating Dumbbell Curls
A classic for isolating each arm individually. Sitting down reduces body momentum so the biceps do all the work. Alternate curling each dumbbell up while keeping your elbows tucked in and your torso tall.
2. Wide Grip EZ Bar Curls
Targets the inner head of the biceps for added thickness. Take a wide grip on the EZ bar, keep your elbows close to your sides, and curl the bar up while squeezing the biceps hard at the top.
3. Cable Concentration Curls
Perfect for a massive pump without needing heavy weight. Sit or stand with a cable between your legs and curl using a single arm, keeping the elbow anchored against the inner thigh to isolate the biceps.
4. Prone Dumbbell Hammer Curls
Performed face down on an incline or bench, this removes momentum and forces your arms to work hard through the full range. Curl the heads of the dumbbells toward your shoulders and lower slowly under control.
5. Kettlebell Close Grip Curl
A unique variation using a single kettlebell. Hold the kettlebell by the horns close to your body and curl with a neutral grip. Focus on squeezing at the top and controlling the eccentric.
6. Prone Spider Curls (Palms Up)
Done lying on an incline bench with the arms hanging straight down. Curl with your palms facing up and aim for a big contraction at the top without swinging. Great for targeting the short head of the biceps.
7. Behind-the-Back Cable Curls
Creates a great stretch at the bottom. Set the pulley low, step forward, and let the arm trail behind slightly. Curl up and squeeze at the top, focusing on control rather than load.
8. Barbell Curls
The staple mass builder. Use a shoulder-width grip, keep your elbows fixed, and curl the barbell up smoothly. Don’t rock your body or use momentum to cheat the weight up.
9. Straight Bar Cable Curl
Provides constant resistance through the entire range. Stand upright with elbows fixed and curl the bar toward your chin, squeezing the biceps at the top, then lowering with control.
10. Curl to Press
A functional compound move combining a bicep curl with a shoulder press. Start with dumbbells at your sides, curl them up, rotate your wrists, and press overhead. Reverse the motion with control.
TRICEPS: 6 Moves to Build Arm Thickness & Lockout Power
11. Resistance Band Kickbacks
Joint-friendly and effective. Step on the band, hinge forward, and extend your arms straight back, squeezing the triceps at the top. Keep your elbows tucked in tight throughout the movement.
12. EZ Bar French Press
Also known as overhead triceps extensions. Sit or stand with the EZ bar held overhead. Lower it behind your head, then extend your arms fully while keeping the elbows close and pointing up.
13. Close Grip Press
Targets the triceps while also hitting the chest and shoulders. Use a barbell or dumbbells with hands close together. Lower the weight to your chest and press up while keeping the elbows near your torso.
14. Decline Dumbbell Skull Crushers
Lying on a decline bench increases the stretch and tension. Keep the dumbbells vertical and elbows pointed to the ceiling. Lower the weights to the sides of your head and extend without flaring the elbows.
15. Dumbbell Overhead Triceps Extension
Stand or sit with a single dumbbell held overhead. Lower it behind your head as far as your mobility allows, then press it back up to full extension.
16. Rope Arm Extensions
Use a rope attachment on a high pulley. Keep elbows at your sides and extend your forearms down and out. Squeeze the triceps hard at the bottom before returning to the top under control.
FOREARMS & GRIP: 4 Movements for Wrist Strength & Endurance
17. Dumbbell Wrist Rotation
Hold dumbbells at a 90-degree curl position and slowly rotate your wrists back and forth. This creates intense time-under-tension for the forearms and builds muscular endurance.
18. Wrist Roller
Old-school tool, timeless results. Roll a weight up and down by twisting a bar with your arms extended. Alternate directions and keep tension consistent throughout.
19. Reverse Dumbbell Curl
With palms facing down, curl the dumbbells while keeping the wrist neutral. Great for hitting the brachialis and wrist extensors. Avoid letting your elbows flare.
20. Reverse Grip EZ Bar Curls
Similar to reverse dumbbell curls, but with a bar. Use an overhand grip on the EZ bar, curl it up while maintaining palm-down position, and lower with control.
Final Thoughts: Arm Day Done Right
This compilation isn’t just a random mix of curls and extensions. It’s a complete training toolkit for building serious arm strength — and variety is key.
🔁 Hit your biceps, triceps, and forearms with different grips, angles, tempos, and tools.
📈 Use light weight with slow reps for isolation. Use heavier weight for mass builders.
💪 Don’t neglect your wrists and forearms — they’re foundational to grip, control, and overall strength.
Want to follow along? The full compilation video at the top of this page shows all 20 arm exercises in action — so hit play and train with us!
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