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Home / Exercising / Exercise tools / Exercise Videos / Arm exercises
Arm exercises
If you want your arm exercises to ensure your arms statr to define a real shape, look at both the triceps and biceps independently to really make a difference. Why not check out the arm exercises we feature below and then click on the see exercise to see a short arm exercise video :
Tricep exercises:
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Close-Grip Bench Press
A great exercise to develop the whole of the tricep complex. |
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Lying French Press
This exercise strongly stresses the short and mid heads of the tricep muscle group. |
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Tricep Extensions
This exercise allows you to isolate the long head of the tricep complex. |
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Dumbbell Kickbacks
A great exercise to shape and tone the 'fleshy' parts of upper arms. |
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Bench Dips
An exercise which can be used with your body weight only or with weights placed on the lap. |
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Build yourself a program
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Exercises |
Sets |
Reps |
Rest |
| Beginner |
3 or 4 |
2 |
12 - 15 |
1 minute |
| Intermediate |
1, 5 |
3 |
8 - 12 |
2 minutes |
| Advanced |
1, 2 |
4 |
6 - 10 |
90 seconds |
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Bicep exercises:
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Dumbbell curls
A great exercise to develop the front of the upper arms. Build, shape, tone or strengthen. |
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Dumbbell Concentration Curls
A great way to shape and tone the front of the upper arms. |
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Cable curls
Cable curls allow you to exercise optimally through a full range of motion. |
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Barbell Curls
A basic exercise which is arguably the best way to develop and shape the bicep muscle group. |
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Build yourself a program
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Exercises |
Sets |
Reps |
Rest |
| Beginner |
1 or 4 |
2 |
12 - 15 |
1 minute |
| Intermediate |
2, 3 |
3 |
10 - 12 |
90 seconds |
| Advanced |
3, 4 |
4 |
6 - 10 |
90 seconds |
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