Arms exercises
Biceps and triceps that actually transfer — compounds plus honest isolation.
Barbell Curl
beginnerClassic biceps mass builder—strict torso, full stretch, controlled squeeze.
barbell
Hammer Curl
beginnerNeutral-grip curl for brachialis and forearms—thickens the upper arm.
dumbbells
Triceps Pushdown
beginnerCable extension for the triceps—easy to load and control for high-quality volume.
cable
Overhead Triceps Extension
intermediateLong-head biased triceps stretch—dumbbell, cable, or EZ-bar.
dumbbell · cable
Skull Crusher (Lying Triceps Extension)
intermediateLying extension for triceps mass—lower behind the head slightly for a safer stretch.
EZ-bar · bench
Concentration Curl
beginnerStrict single-arm curl to chase a peak contraction without cheating.
dumbbell
Close-Grip Bench Press
intermediateCompound triceps strength builder that still trains the chest.
barbell · bench