Arm
Biceps exercises
Elbow flexion and forearm supination.
83
Exercises
24
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Archer Pull Ups
Take a very wide overhand grip on a bar and hang. Pull up toward the left hand while the right arm stays straight. Hold the top, lower slightly, then pull toward the right hand.
Backpack Row
Use a weighted backpack to do bent-over rows at home. Practical strength training with household items.
Band Biceps Curl
Curl a resistance band to strengthen biceps. Band provides progressive resistance that's easy on joints.
Band Row
Pull a band toward your body like rowing a boat. Builds back strength.
Band Row
Pull a resistance band to strengthen mid-back and help support neck posture. Keep neck long throughout the movement.
Band Row - Standing
Pull a resistance band toward your body while standing. Builds upper back strength which helps posture and reduces back strain.
Barbell Drag Curl
Stand tall holding a barbell with a shoulder-width underhand grip. Drive your elbows back behind your torso and drag the bar up along the front of your body to upper chest height. Lower it along the same path.
Barbell Upright Row
You stand holding a barbell with an overhand grip, a little narrower than shoulder width, with the bar in front of your thighs. You pull the bar straight up close to your body, then lower it.
Battle Ropes
Create waves with heavy ropes for conditioning and arm power. High-intensity exercise for return to sport.
Behind-Back Shoulder Stretch
Clasp hands behind back and lift to stretch front of shoulders and chest.
Bent-Over Dumbbell Row
Hinge at the hips and row dumbbells to your ribs. Fundamental free-weight back exercise.
Bent-Over Row
Bend forward and row two dumbbells or barbell. Major back builder.
Biceps Curl Hold
Hold a weight at the mid-point of a biceps curl without moving. Builds elbow flexion strength isometrically.
Biceps Wall Stretch
Stretch your biceps using a wall. Good for improving elbow extension and reducing front-of-elbow tightness.
Bulgarian Bag Bent-Over Row, Main Handles
You stand with feet shoulder-width apart and hinge at the hips with slightly bent knees, holding the main handles of a crescent-shaped bag. You pull the bag toward your torso, then lower it.
Cable Seated Row
Use a cable machine to perform seated rows. Gold standard gym exercise for mid-back strength.
Cable/Band Row
Horizontal pulling exercise for upper back and trunk stability. Improves posture and trunk stability for SI joint protection.
Chest-Supported Row
Row on incline bench with chest supported. Takes low back out of the equation.
Commando Pull Ups
Stand sideways under a bar and grip it with one hand in front of the other. Pull up and bring your head past the bar on the right side, then move it along the bar to the left side. Lower back under control.
Concentration Curl
Single arm curl with elbow braced on thigh. Eliminates momentum for strict biceps isolation.
Dumbbell Biceps Curl
Classic biceps curl with dumbbells. Fundamental exercise for building elbow flexion strength.
Dumbbell Row - Supported
Row a dumbbell while supporting yourself on a bench. The support takes stress off your back while building upper body pulling strength.
Eccentric Biceps Curl
Focus on the slow lowering phase of biceps curl. Use other arm to help lift, then lower with working arm for 3-5 seconds.
Foam Water Dumbbell Biceps Curl
You stand chest-deep in a pool holding a foam water dumbbell in each hand with elbows at your sides. You bend your elbows to curl the dumbbells up, then lower them.
Hammer Curl
Curl with thumbs up (neutral grip) to target brachialis muscle. Often better tolerated than regular curls for people with elbow issues.
Hand Ergometer
Cycling motion with hands on ergometer machine. Builds wrist and forearm endurance. Often used in clinics.
Hanging Pull-Up With Trapeze on the Pilates Cadillac
You stand on a Pilates cadillac facing the trapeze and grip the side rails. You pull both knees into your chest, send the legs straight out to the top of the trapeze, and press into it as part of a hanging pull-up series.
High Cable Curls
Stand between two high pulleys with the upper arms parallel to the floor and the palms facing in. Curl both handles inward toward the head.
High Pull with Band
Pull band from low to high with elbows leading. Works rear shoulders and upper back.
Inverted Row
Row your body up to a bar while lying under it. Like a reverse push-up.
Isometric Dorsiflexion (Pull Up)
Pull toes up against resistance without movement. Activates tibialis anterior (shin muscle) for early strengthening.
Kettlebell Bicep Curl
You stand with your feet a little apart, holding one kettlebell with both hands on its handle. You curl it up from arm's length toward your chest, then lower it.
Kettlebell Upright Row
You stand holding one kettlebell with both hands by its handle, in front of your hips. You pull it straight up close to your body to chest height, then lower it.
Landmine Meadows Row
Stand side-on to an anchored landmine bar with one leg in front. Grip the thick end of the bar overhand. Pull the elbow wide and high to row it toward your ribs, then lower it under control.
Lat Pulldown
Pull a bar down to chest level. Builds lats and overall back width.
Lat Pulldown
Pull a bar down to your chest to strengthen your lats and mid-back. Essential vertical pulling exercise.
Leverage Iso-Lateral Row
Sit at a lever row machine with the handles at chest level. Pull the handles toward your torso, bending the elbows and squeezing the shoulder blades together. Pause, then return the handles slowly.
Lying Cable Curl
Lie on your back on the floor facing a low pulley, holding a straight bar underhand at shoulder width. Curl the bar toward your shoulders while your body stays flat. Lower it back toward your thighs under control.
Lying T-Bar Row on the Machine
Lie face down with the chest on the pad of a T-bar row machine. Lift the lever bar off its rack, extend the arms, then pull the handles up toward the chest.
Machine Bicep Curl
You sit at a weight-selector curl machine with your upper arms against the pads and your hands on the handles. You bend both elbows to bring the handles toward your upper arms, then lower them slowly.
Medicine Ball Biceps Curl
You stand with your feet shoulder-width apart and knees slightly bent, holding a medicine ball in both hands in front of you with straight arms. You bend your elbows to curl the ball toward your chest, then lower it.
One-Arm Landmine Upright Row
You stand side-on to a barbell whose far end sits in a landmine fixture, holding the free end in one hand in front of your thigh. You pull the bar up toward your chest, then lower it.
Reformer Rowing
You kneel upright on a reformer carriage facing the headrest with your knees against the shoulder blocks and one hand behind your head. With the other hand you pull a strap back, then return. You repeat on the other side.
Reformer Rowing - Front 1
A seated rowing move on a Pilates reformer. You sit tall holding a strap in each hand with elbows tucked, then extend your arms forward to just above shoulder height and bring them back down.
Rowing 1
You sit tall on a Pilates cadillac facing the arm springs, with your legs straight and squeezed together. You hold your fists at breastbone level and round your back toward the mat while the springs open.
Rowing 3 From the Chest With Arm Springs on the Pilates Cadillac
You sit tall on a Pilates cadillac with your back to the arm springs and your legs straight and together. You hold the handles at chest level, press your arms straight at a diagonal, and reach them down and up, then wide to the sides.
Rowing 3 on the Pilates Arm Chair
You sit tall with your back against the arm chair, the soles of your feet together and your knees apart. You hold the handles at chest height, reach your arms to a high diagonal, then lower the straight arms toward the floor.
Rowing 4 Hips With Arm Springs on the Pilates Cadillac
You sit tall on a Pilates cadillac with your back to the spring end, legs long and together, and your hands on the mat by your hips under the springs. You round up and over your legs, sliding your hands along the mat to your feet, then lift your arms.
Rowing 5
A seated overhead press on a Pilates arm chair. You sit with your back on the backrest, soles of the feet together, hands behind your head, then reach your hands up toward the ceiling against the springs.
Rowing 5 Shave With Arm Springs on the Pilates Cadillac
You sit tall on a Pilates cadillac with your back to the springs, ankles crossed and hands behind your head with elbows wide. You reach your arms up and slightly forward against the springs, then bend your elbows and resist the springs closed.
Rowing 6 Hug With Arm Springs on the Pilates Cadillac
You sit tall on a Pilates cadillac with your back to the springs and your ankles crossed, arms wide with the handles straight up and down. You hug your arms toward each other with soft elbows, then open them wide to the sides.
Rowing 6 on the Pilates Arm Chair
You sit up tall with your whole back against the arm chair, the soles of your feet together and your knees apart. You hold the handles in front of your chest and reach your arms wide to the sides with soft elbows, keeping your shoulders on the chair.
Rowing Front 2 Round on the Pilates Reformer
A seated forward reach on a Pilates reformer. You sit tall with legs straight and palms on the carriage, stretch your spine forward and slide your hands into the well, then lift your arms overhead and circle back.
Sandbag Bent-Over Row
You stand bent forward at the hips with a straight back, holding a sandbag hanging below your chest. You pull the sandbag up toward your body, then lower it.
Sandbag Sumo Deadlift High Pull
You stand over a sandbag in a wide stance and grip it with both hands, chest up. You drive through your legs and hips to stand tall with straight arms. Then you bend your elbows and pull the sandbag up toward your chest.
Scapular Pull Ups
Hang from a bar with your arms fully straight. Pull your shoulder blades together and down without bending the elbows. Hold the top briefly, then lower back to the hang.
Seated Band Row
Sit on the floor and pull a resistance band toward your ribs. Builds mid-back strength for better posture.
Seated Bent-Knee Biceps Stretch
You sit with your knees bent and feet flat and your arms outstretched behind you, palms flat and fingers pointing away. You slide your seat forward toward your feet without moving your hands. You hold at the point of tension.
Seated Cable Row
Perform seated cable rows with focus on maintaining good neck posture. Builds back strength to support the cervical spine.
Seated Row, Chest-Pad Selectorized Machine
You sit with your chest against a pad and hold two handles with straight arms. You pull the handles toward you by bending your elbows, then return slowly.
Seated Toe Flexion Pull-Down With a Hand-Held Spring Loop Toe Device
You sit with one foot on the floor and a hand-held spring toe device looped around your big toe. You pull the big toe down against the spring, then release.
Seated Towel Biceps Curl Against the Foot
You sit in a chair with a towel looped under the middle of one foot and both ends gripped in the same-side fist. You keep your elbow against your side and curl your fist up against the towel, then lower.
Shotgun Row on the Low Cable
Stand a couple of feet back from a low pulley in a wide staggered stance with one arm extended. Row by pulling the shoulder back and bending the elbow while turning the palm up. Pause, then return the handle under control.
Side Pull Up on the Pilates Wunda Chair
You step onto the pedal and press it down, step onto the chair, and pivot to face the side with your inside foot parallel on the pedal. You cross the outside leg in front without letting it touch and wrap your hands around the chair.
Single Arm Dumbbell Row
Perform single arm row with focus on maintaining neutral neck position throughout the movement.
Single-Arm Dumbbell Row
Row one dumbbell at a time while supporting yourself with other hand. Classic back exercise.
Single-Arm Dumbbell Row
Row a dumbbell with one arm while supporting yourself with the other. Great for building unilateral back strength.
Smith Machine Bent-Over Row
Hinge forward with a straight back until your torso is almost parallel to the floor. Unlock the Smith machine bar and let it hang at arm's length. Row it up to your torso with your elbows close, hold for a second, then lower it.
Spider Curl
You lie chest-down at a 45-degree slant against the front of a preacher bench, toes on the floor and upper arms on the pad. You grip a barbell palms up at shoulder width, lift it slowly, hold the top for a second, and lower it.
Standing Row (Spine-Friendly Back Strength)
Builds upper back strength while maintaining a strong, neutral spine position. Critical for counteracting desk posture.
Steel Mace Offset Bent-Over Row
You stand with feet hip-width apart and hinge forward with a neutral spine, holding a steel mace by its handle. You pull the mace toward your torso, then lower it.
Steel Mace Offset Biceps Curl
You stand with feet shoulder-width apart, holding a steel mace handle in both hands with its weighted head out past one hand. You bend your elbows to curl the mace up, then lower it.