* Stretching exercises are not included in this list!

Arm Exercises / Arm Workouts At Home Or At Gym

Biceps Curl On Incline Bench

HumanmusclesmusclesStarting PositionExecution
muscle:Biceps
auxiliary muscles:Hand Flexors
required:Dumbbells (2), Bench / Seat
level:Easy
type:Strength
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Cross-Body Hammer Curl

HumanmusclesmusclesStarting PositionExecution
muscle:Biceps
auxiliary muscles:Hand Flexors
required:Dumbbells (2)
level:Normal
type:Strength
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Farmer’s Walk

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hand Flexors, Hand Extensors, Trapezius
auxiliary muscles:Calves, Biceps, Lower Back, Deltoids, Quadriceps, Hamstrings
required:Kettlebells (2) / Dumbbells (2) / Backpack
level:Normal
type:Strength, Cardio
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Incline Bench Press

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major
auxiliary muscles:Deltoids, Serratus Anterior
required:Barbell, Bench
optional:Squat Rack / Squat Stand, Workout Partner
level:Normal
type:Strength
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Preacher Curl On Exercise Ball

HumanmusclesmusclesStarting PositionExecution
muscle:Biceps
auxiliary muscles:Hand Flexors
required:Exercise Ball, Barbell / Dumbbell / EZ Bar / Dumbbells (2)
level:Normal
type:Strength
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Biceps-Curl With Dumbbells

HumanmusclesmusclesStarting PositionExecution
muscle:Biceps
auxiliary muscles:Hand Flexors
required:Dumbbells (2)
optional:Seat
level:Easy
type:Strength
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Wrist Curl With Dumbbells, Overhand Grip, Seated

HumanmusclesStarting PositionExecution
muscle:Hand Extensors
required:Dumbbells (2) / Kettlebells (2), Bench / Seat
level:Normal
type:Strength
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Scott Curl With Dumbbell, Single-Arm

HumanmusclesmusclesStarting PositionExecution
muscle:Biceps
auxiliary muscles:Hand Flexors
required:Dumbbell, Bench / Seat
level:Easy
type:Strength
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Hammer Curl

HumanmusclesmusclesStarting PositionExecution
muscle:Biceps
auxiliary muscles:Hand Flexors
required:Dumbbells (2) / Kettlebells (2)
optional:Seat
level:Easy
type:Strength
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Prone Biceps-Curl / Spider Curl

HumanmusclesmusclesStarting PositionExecution
muscle:Biceps
auxiliary muscles:Hand Flexors
required:Dumbbells (2) / Barbell / EZ Bar, Bench
level:Normal
type:Strength
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