The moves, by muscle
Biceps: 13 moves
- Barbell Curl Barbell
- Dumbbell Curl Dumbbell
- Hammer Curl Dumbbell
- EZ-Bar Curl Barbell
- Cable Hammer Curl Cable
- Incline Dumbbell Curl Dumbbell
- Preacher Curl Machine
- Concentration Curl Dumbbell
- Machine Biceps Curl Machine
- Cable Curl Cable
- Behind-the-Body Cable Curl Cable
- Spider Curl Dumbbell
- Zottman Curl Dumbbell
Triceps: 11 moves
- Close-Grip Bench Press Barbell
- Bench Dip Bodyweight
- Diamond Push-Up Bodyweight
- Triceps Pushdown Cable
- Skull Crusher Barbell
- Overhead Cable Extension Cable
- Dumbbell Overhead Extension Dumbbell
- Machine Triceps Extension Machine
- Single-Arm Cable Pushdown Cable
- Cable Kickback Cable
- Dumbbell Skull Crusher Dumbbell
Forearms: 7 moves
- Farmer’s Carry Dumbbell
- Wrist Curl Dumbbell
- Reverse Curl Barbell
- Reverse Wrist Curl Dumbbell
- Plate Pinch Hold Other
- Wrist Roller Other
- Dead Hang Bodyweight
Questions
What are the best arms exercises?
Start with one compound movement per muscle: Barbell Curl, Close-Grip Bench Press and Wrist Curl. Each has a page with the form cues and swaps for home and gym.
How many sets should I do for the arms each week?
A common guideline is 10 to 20 hard sets per muscle a week, spread over two or more sessions. It is a guideline, not a target: fewer sets done well still build strength.