Arm muscles and exercises

Find extensive biceps, triceps, and forearm muscle information. We look at each muscle group in turn to find out what makes the biceps, triceps and forearm muscles tick. We also have a large list of exercises that are very effective at targeting the biceps, triceps, and forearm muscles, such as biceps curls, close grip bench presses, and wrist curls.

Bicep muscles

• Brachialis
• Biceps brachii short head
• Biceps brachii long head

Tricep muscles

• Triceps lateral head
• Triceps medial head
• Triceps long head

Forearm and grip muscles

• Brachioradialis
• Extensor Carpi Ulnaris
• Extensor Pollicis Brevis and Longus
• Flexor Carpi Ulnaris

Bicep exercises

• Barbell curls
• Reverse barbell curls
• Cable curls
• Dumbbell curls
• Dumbbell preacher curls
• Concentration curls
• Zottman curls
• Prone bicep curls
• Incline bicep curls
• EZ bar curls
• Seated EZ bar curls
• Reverse EZ bar curls
• Hammer curls
• Rope curls

Tricep exercises

• Weighted tricep dips
• Bench dips
• Close grip bench press
• Skullcrushers
• French press
• Over head tricep extensions
• Cable push downs
• Tricep kick backs

Forearm and grip strength exercises

• Barbell wrist curls
• Behind the back wrist curls
• Dumbbell wrist curls
• Reverse wrist curls
• Olympic plate pinches
• Farmers walk
• Static dumbbell holds

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