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Arm exercises
Arm muscles are a fundamental component of a physical fitness training plan. Both male athletes and enthusiastic women prioritize training their arms. You have the option to train your arms either at home or by utilizing the equipment in the gym. Strong arm muscles are undoubtedly a crucial aspect of a well-trained body.
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Exercises for the arms
Ready to get your arms in great shape? Within this overview, we present you with a diverse range of effective fitness exercises to strengthen and define your arm muscles. Whether you are a beginner or an advanced fitness enthusiast, you'll find the suitable exercises for you here!
Finger curls behind your back
During Finger Curls behind the back, the movement takes place behind the body. It is crucial to ensure that only the fingers are in motion. The wrists, forearms, and the entire body should remain still to specifically strengthen the forearms. Finger Curls behind the back can be performed with both a short and a long barbell.
Finger curls with a weight plate
Finger Curls with a weight plate allow you to train both sides or just one side, depending on your preferences. Hold the weight plate next to your body. The movement here is extremely minimal, so athletes should pay particular attention to ensuring that no other muscle groups provide support.
Scott curls with dumbbells
Scott Curls with dumbbells are a variation of Scott Curls, focusing mainly on the biceps. The execution of this exercise is relatively simple, making it suitable for all fitness enthusiasts looking to diversify their biceps training. Alternatively, they are also known as Preacher Curls or Larry Scott Curls. The use of dumbbells allows for maximum freedom of movement.
Concentration curls with the Theraband
Concentration Curls with the Theraband provide flexible training for the biceps. Thanks to the Theraband, this fitness exercise can be performed anywhere. The light execution makes it suitable for beginners as well.
Preacher curls with the barbell
Preacher Curls with the barbell are a fitness exercise performed seated on the Scott bench. The focus is on the brachialis and biceps muscles. The simple execution and support from the bench make this exercise ideal for both beginners and advanced individuals.
Standing SZ curls
Standing EZ-Bar Curls are a classic in upper arm training. With this exercise, you primarily strengthen the biceps. The EZ-bar protects the wrists. Depending on the grip width, you can target different areas.
Reverse curls with the barbell
Reverse Curls with the barbell represent a dynamic exercise for arm training. The main focus here is on engaging the triceps. Additionally, the bicep and the forearm flexor muscles receive appropriate stimulation.
Scott cable curls
Greg Curls on the cable machine offer athletes the advantages of increased freedom of movement and a joint-friendly execution. The flexible cable on the cable machine allows for a dynamic execution of the movements. Greg Curls on the cable machine are excellent for isolated training of the arm flexors. The positioning of the upper arms and elbows on the Greg bench automatically avoids deviation.
Theraband biceps curls while standing
Theraband Arm Flexor Curls standing are optimal if you plan to comfortably do your arm training at home in the future. With the Theraband, you have the opportunity to train your arm flexor muscle anywhere. At the same time, the flexible band proves to be extremely gentle on the joints.
Seated dumbbell biceps curls
Arm Flexor Curls seated with the dumbbell focus on training the arm flexor. At the same time, the bicep and forearm flexor muscles are stimulated. By positioning yourself on a dumbbell bench or a chair during seated dumbbell curls, the body tends to remain stable.
Reverse curls with the SZ bar
Reverse Curls with the EZ-Bar are a common exercise for arm training. With the Reverse Curls using the EZ-Bar, you engage various arm muscles simultaneously, with the emphasis on the arm flexor. Additionally, the EZ-Bar ensures wrist protection when gripping it with an overhand grip.
Cable reverse curls
Reverse Curls on the cable machine allow you to train different arm muscles simultaneously. However, the primary focus is on the arm flexor. A straight bar or an EZ-Bar provides the flexibility of the cable pull during execution.
Reverse curls on the biceps machine
The coveted reverse curls on the bicep machine are perfect for beginners looking to learn the correct movement on the device. The overhand grip primarily targets the biceps. Additionally, reverse curls on the bicep machine allow for the involvement of other arm muscles in your workout.
Seated SZ curls
Seated SZ Curls provide an effective way to strengthen the muscles in the upper arms. The seated position allows you to establish a stable foundation for Seated SZ Curls. In contrast to the barbell, the SZ bar spares the wrists, as you can grip and move it more naturally. The different handles allow for different focal points in Seated SZ Curls.
Theraband biceps curls while sitting
Theraband Bicep Curls sitting is a bicep training exercise. After choosing a seating option, you strengthen your upper arms. The flexible Theraband allows for a gentle and dynamic execution of the movement. With seated Theraband Bicep Curls, you can fully concentrate on the arm movement.
Dumbbell concentration curls
Dumbbell Concentration Curls are a popular fitness exercise to strengthen the muscles in the upper arms. This exercise specifically targets the biceps and the arm flexor. Although you must train both sides sequentially, errors in Concentration Curls with dumbbells are hardly possible. The fixation of the elbow on the thigh prevents incorrect execution.
Cable curls with bar and rope on the low block
Cable Curls with bar or rope on the low pulley allow for targeted building of the bicep muscles. With an underhand grip, you grab either the bar or the rope attached to the lower end of the cable. This cable exercise adds variety to bicep training and allows for a freer range of motion compared to the classic barbell curls.
Standing dumbbell curls
Standing Dumbbell Curls are among the most effective exercises for training the arm muscles. In addition to the biceps, the arm flexor is also a focus. At the same time, you strengthen the upper arm supinator muscle. You can choose between alternating and simultaneous execution in Standing Dumbbell Curls.
Barbell curls for the biceps (classic)
The traditional dumbbell biceps curls are undoubtedly one of the most popular exercises in biceps training. The focus is on your biceps. In the traditional method, you grip the dumbbell shoulder-width apart.
Reverse curls with dumbbells
Reverse curls with dumbbells are a biceps exercise that is somewhat more challenging. By combining an overhand grip and dumbbells, you need to be particularly careful in the execution. This way, you are not only training your biceps but also the brachialis and brachioradialis muscles.
Scott curls with the SZ bar
Scott curls with the EZ-bar are a valued fitness exercise with a low level of difficulty. This exercise is ideal for strengthening the biceps and brachialis. For the optimal execution, you need the well-known Larry Scott bench and an EZ-bar. Thanks to the EZ-bar, you protect your wrists during the execution.
Barbell curl with a wide grip
Dumbbell curls with a wide grip are a fitness exercise primarily suitable for advanced athletes. The wide grip makes it significantly more challenging to keep the upper arms steady. In comparison to other dumbbell curls, the emphasis here is more on the brachialis than the biceps.
Barbell close grip bicep curls
The dumbbell biceps curls with a narrow grip are ideal for beginners in biceps training. With the narrow grip, the elbows automatically stay close to the body, so the force comes exclusively from the upper arm. This fitness exercise primarily targets the biceps.
Concentration curls with the SZ bar
Concentration curls with the EZ-Bar offer another way to isolate and strengthen the biceps muscle. This exercise combines various advantages. Concentration curls are ideal for executing precise movements without distortion. Additionally, thanks to the EZ-Bar, you protect your wrists.
Cable curl with one arm on the low block
The Cable Curls with one arm on the high pulley are highly favored in biceps training on the cable machine. Due to the unilateral execution, you can fully concentrate on the precision of the movement and provide support with the other arm simultaneously. This variation of Cable Curls on the high pulley is particularly suitable for athletes who want to utilize the dynamic freedom of cable pull in their upper arm workout.
Overhead biceps curls on the high block
The Overhead Cable Curls are a biceps exercise performed on the cable machine. The cable is fixed at the lower end of the cable pull, the low pulley. Due to the more demanding execution, this upper arm exercise is especially suitable for experienced athletes aiming to specifically strengthen their biceps.
Barbell bicep curls with the Arm Blaster
An option in biceps training is the Biceps Builder Curls with the barbell. You only need a barbell and the Biceps Builder for this exercise. The basic movement corresponds to classic barbell curls. However, the Biceps Builder ensures that you isolate your biceps and are less inclined to generate momentum from your body.
Dumbbell curls with the biceps isolator
Similarly, you can integrate Biceps Builder Curls with dumbbells into your biceps training. Grabbing two dumbbells allows for a more unrestricted movement compared to the barbell. The Biceps Stabilizer provides support to your upper arms, ensuring that the force genuinely comes from the biceps. This results in an isolated and effective workout for your biceps muscles.
Bicep blaster curls with the SZ bar
The Biceps Builder Curls with the EZ Bar are a fitness exercise that isolates and trains your biceps. Due to the use of the Biceps Builder, these curls are relatively uncommon. Nevertheless, the Builder prevents any deviation in the movement, while the EZ Bar is comfortable for your wrists.
Dumbbell hammer curls while sitting upright
Seated Hammer Curls offer the advantage of increased stability in the body due to the seated position. This automatically prevents generating momentum from the entire body. With Seated Hammer Curls, you can effectively train your biceps.