Men’s Gym Arms Workouts
Isolate and strengthen your biceps, triceps, and forearms with dumbbell and cable variations.
Barbell Bicep Curl
Biceps
7 kcal/min 4 × 10 Intermediate
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Tricep Pushdown
Triceps
6 kcal/min 3 × 15 Beginner
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Preacher Curl (EZ Bar)
Biceps (Short Head)
7 kcal/min 3 × 12 Intermediate
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Overhead Dumbbell Extension
Triceps (Long Head)
6 kcal/min 3 × 12 Intermediate
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Hammer Curl
Biceps · Forearms
7 kcal/min 3 × 12 Beginner
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Concentration Curl
Biceps
5 kcal/min 3 × 12 per arm Beginner
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Close-Grip Bench Press
Triceps · Chest · Front Delts
10 kcal/min 4 × 8 Intermediate
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