There are dozens of exercises for the arms. The upper arm consists of three main muscles: the biceps, the triceps and the brachialis. Here is a list of exercises one can do to work these three muscles.

1. Standing dumbbell curl
2. Standing barbell curl
3. Dumbbell preacher curl
4. Dumbbell curl with wrist pronation
5. Dumbbell hammer curl
6. Reverse Grip barbell curl(or French curl)

1. Tricep extension
2. Overhead tricep extension
3. Rope pulldown
4. Straight bar pulldown
5. Tricep dip
6. Close grip bench press

1. Hammer curls
2. Dumbbell curl with wrist pronation
3. Reverse grip barbell curl(French curl)

Back to the Weight lifting

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