* 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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Incline Bench Press

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major
auxiliary muscles:Serratus Anterior, Deltoids
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, Dumbbell / Barbell / EZ Bar / Dumbbells (2)
level:Normal
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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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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Rolling Triceps Extension

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Latissimus Dorsi
auxiliary muscles:Hand Flexors, Hand Extensors, Deltoids
required:EZ Bar / Dumbbells (2) / Barbell
optional:Bench
level:Hard
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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Prone Biceps-Curl / Spider Curl

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

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major
auxiliary muscles:Serratus Anterior, Deltoids
required:Barbell, Bench
optional:Squat Rack / Squat Stand, Workout Partner
level:Normal
type:Strength
More exercise details