Forearms Exercises

The assisted parallel close grip pull-up is a back exercise done on a machine that pushes you up. This support makes the pull-up easier so you can focus on doing the movement correctly.

This machine helps you do pull-ups by giving you support. It makes lifting your body weight easier. It mainly works your big back muscles and also uses your arms.

This machine helps you perform a pull-up by lifting some of your body weight for you. It mainly strengthens your back muscles (lats). It is a great choice if you want to build the strength needed to do a pull-up without help.

This exercise uses a resistance band to work your bicep muscles. You curl one arm up at a time while keeping your elbows tight against your sides.

This exercise uses a resistance band to work your bicep muscles. You sit down and lean your arm against your inner leg so you cannot swing your body. This makes your bicep do all the work.

This exercise strengthens your forearms using a resistance band. You sit down, rest your arms on your legs, and bend your wrists upward against the band.

This exercise helps make your forearm muscles stronger using a resistance band. You sit down, rest your lower arms on your legs, and curl your wrists upward.

The barbell bent over row is a multi-muscle exercise for the upper back. It involves leaning forward at the hips and pulling a barbell to your body. This movement builds strength and muscle in the back, arms, and forearms while needing strong posture and core control.

The barbell curl is a strength exercise for your biceps. You lift a barbell from your thighs up to your shoulders while keeping your elbows near your body.

This exercise works your biceps. You lift the bar while keeping your elbows pulled back. This makes your biceps squeeze hard and stops your shoulders from doing the work. It also uses your forearms.

This exercise strengthens your upper back. You lie on your stomach on a slanted bench and pull a weighted bar up to your chest.

This exercise works mainly on your biceps. You use a special bench to keep your upper body and shoulders still, which forces your biceps to do all the lifting.

This exercise strengthens your upper back using one arm at a time. It requires good balance and strong tummy muscles. To do it, you bend forward at your hips, keep your back flat, and pull the barbell up with one hand while staying steady.

This exercise builds strength in your forearms. You sit on a bench, rest your arms on your legs, and use your wrists to lift a barbell up and down.

The barbell preacher curl focuses on your biceps. You use a special bench to keep your upper arms still. This stops your shoulders from moving so your biceps do all the work. It uses a barbell to build muscle size and strength.

This exercise works your upper back, biceps, and forearms. You lie face-down on a slanted bench to keep your body steady. While holding the bar, you pull the weight up toward your stomach to build strength.

This exercise works your biceps and forearms. You do it while sitting on a preacher bench with your chest against the pad. You hold the barbell with your palms facing down to focus on the muscles in your upper and lower arms.

The barbell reverse wrist curl is an exercise for your forearms. You do it while sitting down. You rest your arms on your legs and lift a barbell by moving only your wrists upward. You hold the bar with your palms facing the floor.

This exercise strengthens your forearm muscles. You sit on a bench with your arms resting on your legs and hold a barbell. You lift your wrists up and down while keeping your arms completely still.

This exercise strengthens the top part of your forearms. You stand up holding a barbell and lift it by bending only your wrists backward.

This exercise builds strength in your biceps and forearms. You lift a barbell while holding your hands close together. This movement focuses on the inner side of your biceps.

This exercise uses a barbell to build strong arm muscles. You hold the bar with your hands placed far apart. This helps work the inner part of your biceps, as well as your forearms and shoulders.

This exercise works the muscles in your forearms. You sit on a bench with your arms resting on your legs and use your wrists to curl a barbell upward.

This exercise strengthens your forearm muscles. You sit down and rest your arms on your legs, letting your wrists hang over your knees. You then use your wrists to slowly lift and lower a barbell.

Bench pull-ups are a simple bodyweight exercise that builds back strength. You lie underneath a sturdy bar or table and pull your chest up to it while keeping your body straight like a plank. This move works your back muscles, arms, and grip.

This is a bodyweight exercise that mainly makes your biceps stronger, but also works your forearms and shoulders. You hold onto a bar with your hands close together and your palms facing you, then use your upper body strength to pull yourself up.

This exercise targets your biceps while you lie on your side. It uses your own body weight to create resistance. It mainly works your biceps but also uses your forearms.

This is a one-sided exercise for the upper back. It uses body weight to build pulling strength and helps with balance.

This exercise works your upper back using your body weight. You stand and lean forward, then pull a bar or handles toward your body. As you pull, you squeeze your shoulder blades together.

This exercise builds strength in your upper back. You work one arm at a time by leaning forward at your hips and pulling a weight up to your chest.

A simple standing exercise that uses a towel to target the upper back muscles. By bending forward and performing a single-arm pulling motion, you strengthen the back while also working the biceps and grip.

This exercise uses a cable machine to work just your biceps. You sit down and rest your upper arm against your inner leg to keep it steady. This helps you focus on squeezing the muscle without swinging your body.

This exercise is used to strengthen the triceps, the muscles on the back of your arm. You sit down for this movement and rest your elbow against the inside of your knee. This helps keep your upper arm perfectly still so the triceps do all the work.

This exercise uses a cable machine to make your arm muscles stronger. You pull the handle up toward your shoulders while keeping your elbows stuck to your sides. The cable keeps your muscles working hard during the whole movement.

This exercise is for your arm muscles, specifically the biceps. You use a cable machine to do it. Instead of lifting the weight out in front of you, you drag the handle up along your body while keeping your elbows back. This helps make sure your shoulders do not do the work.

This workout builds strong front shoulder muscles. You hold a cable handle and lift it straight out in front of you until it reaches shoulder height. You must move smoothly and control the weight the whole time.

This is a strength exercise for your back muscles, specifically the large muscles on the sides of your back. It uses a cable machine with a rope handle. The movement also helps strengthen your arm muscles. To do it, you pull the rope down to your sides while keeping your posture straight and squeezing your shoulder blades together.

This exercise strengthens your upper back using a cable machine. It also works your biceps and arm muscles. To do it, sit down and pull the handles toward your body while keeping your back straight and squeezing your shoulder blades together.

This is a single-arm pulling exercise for your upper back. You use a cable machine to do it. It helps your stomach muscles stay strong and improves how your body moves together. You must move slowly and carefully to do it right.

This exercise uses a cable machine to work your bicep muscles one arm at a time. It keeps the weight pulling on your muscle during the whole movement, which helps your arms get stronger and bigger.

This exercise works mainly on your bicep muscles. You use a cable machine and a soft pad to support your arm. It is important to move carefully so your muscle stays tight and works hard the whole time.

This exercise uses a cable machine to work the large back muscles (lats) on one side of your body at a time. It also uses your arm muscles to help. You must move slowly and carefully to make sure your back does the work instead of swinging your body.

This exercise works your biceps, forearms, and shoulders. You sit on an exercise ball while doing it, which helps you practice balance. This also makes your tummy muscles work to keep you steady.

This exercise works your upper back, biceps, and forearms using a cable machine. You pull a handle toward your body while turning your palms up. This helps make your back muscles and grip stronger.

This exercise works your bicep muscles. You use a cable machine and a special pad to rest your arms. It helps you use good form and keeps your muscles working hard the entire time.

This isolation exercise uses a cable machine to focus on the bicep muscles. You pull a bar from a high setting down to your legs, concentrating on a controlled squeeze of the arms.

This exercise uses a cable machine to work your biceps and forearms. It targets specific arm muscles because you hold the bar with a reverse grip.

This exercise works the triceps muscles using a cable machine. You hold the bar with your palms facing up to focus on the long part of the muscle. An arm blaster is worn to keep your upper arms from moving, which helps you maintain perfect form.

This is a single-arm exercise performed on a cable machine that works your arms. By holding the handle with your palm facing down, it focuses specifically on strengthening your forearms and the side of your upper arm.

This is a targeted arm exercise performed on a cable machine. Instead of holding the bar with your palms facing down, you hold it with your palms facing up. This underhand grip works your triceps muscles in a special way while also using your forearms.

This exercise uses a cable machine to build strength in your upper back. You sit on the bench with a straight back and hold the handle with your palms facing up. Then, you pull the cable toward your body to squeeze your back muscles.

This exercise builds strength in your upper back. You sit on a raised seat and use a cable machine with rope handles. It helps you squeeze your back muscles together while also working your arms and grip.

The cable rope hammer preacher curl is an exercise for your arm muscles, specifically the biceps and forearms. You sit at a special bench called a preacher bench and pull a rope attached to a cable machine toward you.

This is a strength exercise for your upper back. You do it sitting down on a cable machine using a rope handle. It also works the muscles in your arms.

This is an exercise for your upper back using a cable machine. You sit down and pull a handle toward your body using one hand at a time. Move slowly and focus on squeezing your shoulder blade back.

This exercise works your bicep muscle while you sit at a cable machine. You rest your arm against your inner thigh to keep it steady. This helps you focus entirely on squeezing the muscle.

This is a bicep exercise you do while sitting at a cable machine. It focuses on making your arm muscles work hard by moving slowly and smoothly without swinging.

This forearm exercise uses a cable machine to strengthen the muscles on the top of your wrists. It is a simple movement where you stand up and curl your wrists backward against resistance.

This exercise uses a cable machine to work strictly on your biceps. It focuses on moving smoothly and squeezing your muscles hard. It also engages the muscles in your lower arms.

This is a standing exercise using a cable machine and a rope handle. It focuses mainly on your biceps, while also working your forearms and shoulders. You need to stand still and move with control to do it right.

This exercise uses a cable machine and a rope handle to work your back muscles, which are called the lats. It focuses on moving slowly and carefully to make sure your back does the work instead of your arms.

This exercise works the triceps muscles using a cable machine and a V-shaped handle. It uses a tool called an arm blaster to hold your upper arms still. This helps your triceps work harder.

This exercise is used to strengthen your bicep muscles. You do it by sitting on a slanted bench and pulling handles attached to cables. It focuses on using good form and keeping your muscles working the whole time.

This exercise builds the muscles in your lower arms. You use a straight bar attached to a cable machine. The goal is to keep your arms still and only move your wrists to curl the weight upward.

This exercise builds muscle in your upper back. To do it, you lie on your stomach on a bench and pull a curved bar up to your chest. This motion helps you squeeze your shoulder blades together.

This is a bodyweight exercise that makes your upper back and arms stronger. You hold the bar with your hands close together and pull your body up.

This exercise builds strength in your upper arms, focusing on the biceps and forearms. You sit on a bench and lift the weights one arm at a time while keeping your palms facing each other.

This exercise mixes a lunge, a bicep curl, and a twist into one move. It works your arms, legs, and stomach muscles all at the same time to help with balance and strength.

This exercise is a bicep curl done while sitting on a bouncy ball with one leg held up. It makes your arm muscles stronger and helps you practice balancing using your stomach muscles.

This is a strength exercise for your biceps and forearms. You hold a dumbbell in each hand and lift them from your hips up to your shoulders. You move slowly and squeeze your muscles to make them stronger.

This is a bicep muscle exercise that uses dumbbells and a special support tool called an arm blaster. The arm blaster helps keep your arms locked in place so you cannot swing them, forcing your biceps to do all the work.

This is a strength exercise for your upper and lower arms. You hold dumbbells with your palms facing the floor. This helps make your arm muscles stronger.

This exercise mixes a standard arm curl with sitting on a bouncy BOSU ball. It strengthens your arm muscles and forces you to use your stomach muscles to stay balanced.

This exercise focuses on the biceps muscles. You sit down and rest the back of your arm against the inside of your leg to keep your arm steady while you lift.

This exercise strengthens your upper arms and forearms. You do it by holding dumbbells and lifting them diagonally across your chest toward your opposite shoulder.

Dumbbell finger curls are a simple exercise for your forearms and the muscles that bend your fingers. This movement builds up your forearm muscles and makes your grip stronger.

This exercise works your biceps, forearms, and brachialis muscles using dumbbells. You do it standing up, holding the weights, and lifting them while keeping your upper arms still.

This exercise is a muscle-building move for your biceps. You sit on a slanted bench to stretch the bicep muscles more than usual. It also helps strengthen your forearms.

This exercise targets your biceps. You sit on a slanted bench to stretch the muscles and keep your shoulders still. It is great for making your biceps bigger and stronger.

This exercise works your biceps and forearms using dumbbells and a slanted bench. Sitting on an incline stretches your arm muscles more than standing, helping them work harder.

This is a special way to do a bicep curl. You kneel on the floor and lean your arms on a big exercise ball instead of standing up. Because the ball can move, your tummy muscles must work hard to keep you steady. This exercise makes your arm muscles stronger and helps you learn to balance better.

This exercise works the triceps muscle on the back of your arm. You do it while lying on a bench, holding one dumbbell with your palm facing up.

The dumbbell lying pronation is a workout for your lower arms. You lie on your stomach on a bench and turn your wrists while lifting weights. This helps make your forearms stronger.

The dumbbell lying supination is a specific exercise designed to isolate the forearm muscles that twist your wrist. It also works your biceps and shoulders. By lying on a bench and curling the weights, you focus on rotating your forearms and building strength without using other muscles to help.

The dumbbell lying supination on floor is a specific exercise aimed at working your forearm muscles, while also using your biceps and shoulders. To do it, you lie on your back and curl dumbbells while twisting your wrists.

This exercise works your arm muscles (biceps) while you lie flat on your back on a bench. Because you are lying down, you cannot swing your body to help lift the weight. This makes sure your arms do all the work and keeps your form perfect.

This exercise works your bicep muscles while you lie flat on a bench. Because you are lying down, your body stays still, which stops you from swinging to cheat and makes your arms do all the work.

This exercise is done lying on a bench to work your biceps. It focuses on the outside part of the muscle and also helps strengthen your forearms.

This exercise builds strength on one side of your body. It focuses on your upper back muscles, but also works your biceps and forearms. To do it, you bend forward at your hips and pull a weight up to your chest while keeping your back straight.

This exercise works your biceps and forearms. You use a special bench to rest your arm so you cannot swing the weight. This makes your arm muscles do all the work.

This exercise works your arm muscles while you lie flat on your stomach on a bench. Lying down stops you from swinging your body, which forces your muscles to do all the work and leads to better results.

This exercise works your arm muscles, specifically the front of your upper arm and your forearm. You do it by lying on your stomach on a bench and lifting a weight with one hand while keeping your palm facing sideways.

This exercise uses a preacher bench and a single dumbbell to isolate and work the bicep muscles. It focuses on slow, controlled movement to help strengthen both the biceps and the forearms.

This exercise makes the top of your lower arm stronger. You rest your arm on your leg and use only your wrist to lift a weight up and down. It helps your arm muscles work longer without getting tired.

This exercise builds muscle in your biceps and forearms. You sit down and rest your elbow against your inner thigh for support. You hold the dumbbell with your palm facing sideways, just like you are holding a hammer.

This exercise strengthens the muscles in your lower arm. You sit down, rest your arm on your leg, and use your wrist to lift a dumbbell up.

This exercise works your bicep muscles one arm at a time. You stand up tall and lift a dumbbell, making sure to keep your body still so only your arm does the work.

This exercise works your biceps and forearms using a special bench and a dumbbell. It uses a lifting and twisting motion to strengthen your arm muscles.

This exercise strengthens your biceps and forearms. You sit down and rest your lower arms on a bench so your wrists hang off the edge. Then, you curl dumbbells upward while holding them with your palms facing each other.

This exercise works your biceps and forearms. You sit on a bench, rest your arm over it, and lift a dumbbell up to your shoulder while keeping your wrist straight.

This exercise strengthens your forearm muscles. You sit on a bench, rest your arm on it, and use your wrist to lift a dumbbell up and down.

This exercise strengthens the muscles on the top of your forearms. You perform it while sitting down, resting your lower arms on a bench so your hands hang off the edge. You lift the dumbbells upward while keeping the backs of your hands facing the ceiling.

This is a bicep exercise done while sitting on a special bench. The bench supports your arms so you cannot swing them, making your biceps do all the work.

This exercise works your bicep muscles by using an exercise ball to hold your arm steady. Because the ball supports your arm, your bicep has to do all the work. You must stay balanced and controlled while doing it, which also helps strengthen your forearms.

This is an arm exercise that works your triceps muscles. You do it while sitting down. You hold a dumbbell with both hands using a palms-down grip, lift it high above your head, and then lower it behind your head.

This exercise strengthens your upper arms and forearms. To do it, you hold dumbbells with your palms facing the floor and lift them up towards your shoulders.

This exercise builds strength in your upper back. You do it by leaning your chest against a slanted bench and holding weights with your palms facing up. It also works the muscles in your arms.

This exercise works your biceps and forearm muscles. You perform it while standing up and holding a dumbbell in each hand. By keeping your palms facing your body as you lift, you help strengthen your arms.

The dumbbell seated bicep curl is an exercise to make your arm muscles stronger. You sit down while doing it to keep your body still so you can focus only on working your biceps.

This is an exercise you do while sitting down to strengthen your arms. You hold the weights so your palms face each other, which helps work the muscles on the sides of your arms and forearms.

This exercise is for your arm muscles. You sit on a bench and rest your arms on your legs. Then, you lift dumbbells up toward your shoulders. This helps you use only your arm muscles without swinging your body.

This seated exercise builds strength in your biceps and forearms. You hold dumbbells with a neutral grip (palms facing each other) and curl them up while sitting down.

Sit on an exercise ball and lift one leg while curling a weight with one arm. This works your arm muscles and makes it harder to stay balanced.

This exercise mainly works your forearms, but it also helps your shoulders and biceps. You hold your upper arm still while turning your forearm outward. This movement helps make your forearms stronger and easier to move.

This exercise strengthens the muscles in your lower arms. You do it while sitting down, resting your arms on your legs, and curling your wrists upward while holding weights.

This exercise focuses on your biceps. You sit on a preacher bench, which holds your arm in place. This stops you from swinging the weight and makes your muscles work harder.

This is a bicep exercise performed while sitting down. You hold a dumbbell with your palm facing up and curl it toward your shoulder. It focuses on moving only your arm to squeeze the muscle tightly.

The dumbbell standing alternate hammer curl and press is a full-body move for your arms and shoulders. It combines lifting a weight to your shoulder with a hammer grip and then pushing it straight up, switching arms for each rep.

This shoulder exercise targets your deltoid muscles. You lift dumbbells to the side one at a time to improve strength and stability.

This shoulder exercise uses dumbbells. You move the weights in a circle around your body. It helps strengthen your shoulders, arms, and forearms.

This is a simple exercise to make your arm muscles stronger. You stand up and lift weights with your hands, moving them slowly and carefully to work your muscles.

This exercise works just your bicep muscles. You do it while standing up, using one arm at a time to really focus on squeezing the muscle.

This is a standing exercise that builds strength in your upper arms. It focuses mainly on your biceps and also helps your forearms. You lift dumbbells with careful, controlled movements to squeeze your muscles tightly.

This exercise works your bicep muscles. You perform it while standing up straight. You use one arm at a time, which helps you focus on making that muscle work harder.

This exercise focuses on strengthening your biceps and forearms. You stand up while holding a dumbbell in one hand and rest your other hand on an incline bench to help you stay balanced. By standing steady, you can lift the weight with control to effectively build arm muscle.

This exercise builds strength in your biceps and forearms. You perform it while standing, holding a dumbbell in one hand with your palm facing down. This specific grip targets the muscles on the top of your forearm and upper arm.

The dumbbell standing reverse curl is a standing arm exercise. You hold dumbbells with your palms facing down to work your biceps and forearm muscles.

This exercise uses dumbbells to build strong bicep muscles. It also helps your forearms and shoulders. It is a simple movement that is good for almost everyone.

The dumbbell Zottman curl is an arm exercise that targets both your biceps and forearms. You start by curling the weight up like a normal curl, then twist your wrists at the top to lower the weight with your palms facing down. This simple twist helps strengthen two different muscle groups in one smooth motion.

This exercise works your biceps and forearms. It is like a regular preacher curl but adds a wrist twist at the top. You use your biceps to lift the weight and your forearms to control it on the way down.

This exercise works your upper back muscles. It also helps strengthen your biceps and forearms. You will bend forward and pull a curved barbell toward your lower chest using an underhand grip.

This exercise is a bicep curl done while sitting down. You use a specific curved bar called an EZ bar and hold it with your hands close together. By resting your elbows against your legs, you stop your arms from moving around, which helps the bicep muscles do all the work.

This exercise works your bicep muscles. You sit on a special seat called a preacher bench to keep your arms steady. You use a curved bar called an EZ bar and hold it with your hands close together. This helps you squeeze your arm muscles without swinging your body.

This exercise works your biceps using an EZ bar with a close grip. It also strengthens your forearms. You lift the bar to your shoulders while keeping your elbows near your sides.

This exercise works your bicep muscles and helps your forearms. You do it while sitting on a special seat called a preacher bench. You use an EZ curl bar and hold it with your palms facing up.

The EZ barbell seated curl is an exercise for your biceps. You sit down while doing it, which keeps your body still and makes your arm muscles work harder. The curved bar is more comfortable for your wrists than a straight one.

The EZ barbell spider curl is an exercise just for your biceps. You lean your upper arms on a bench or ball for support. This support stops you from swinging the weight, making your arm muscles work harder.

This is a strength exercise for your biceps. You stand up and use a curved EZ bar along with a special harness called an arm blaster. The harness keeps your upper arms locked in place so you cannot swing them. You lift the bar up and then lower it down slowly.

This is a strength exercise that works your biceps and forearms. You stand up straight and lift an EZ barbell while holding it with your hands far apart.

This exercise involves walking while holding a weight in each hand. It works your legs, arms, and stomach muscles. It helps make your grip stronger, keeps your body steady, and improves your overall fitness.

This challenging bodyweight exercise works your abs, forearms, and biceps. It uses a pull-up movement combined with tightening your stomach muscles to lift your chin over the bar.

The inverted row uses your body weight to work your upper back, biceps, and forearms. To do it, you keep your body straight and pull your chest up to a bar or straps. This exercise builds upper body strength and helps with your posture.

The bent-knee inverted row is a bodyweight exercise that builds upper back strength. You pull your chest up to a bar while keeping your back straight and your knees bent. This bent-knee position makes the move easier than doing it with straight legs.

This bodyweight exercise builds strength in your upper back. To do it, you keep your body stiff and straight while pulling your chest toward a bar or handles. It also works the muscles in your arms.

This bodyweight exercise uses suspension straps to strengthen your upper back. You simply pull your chest up to the handles while keeping your body as straight as a board.

This is an energetic exercise. It works your lower arms, shoulders, upper back, and stomach muscles. You need to be strong and move with care. You will lift the weight from a hanging spot to your shoulder, switching arms each time.

The kettlebell alternating row builds strength in your upper back. You do this exercise by leaning forward and pulling the kettlebells up towards your chest, one arm at a time.

The kettlebell bottoms-up clean from the hang position is an active movement that strengthens the biceps, forearms, and shoulders. You need good balance, a strong grip, and careful control to hold the kettlebell upside down.

This exercise strengthens your arms and shoulders using two kettlebells. You use a quick leg and hip movement to lift the weights from a low hanging position up to your shoulders in a switching pattern.

The kettlebell double snatch is a full-body exercise that works your shoulders, back, arms, and stomach muscles. It uses fast, strong movements. You need to focus and use the right form to do it safely.

This is a moving exercise for your stomach muscles. You pass a kettlebell between your legs to make the shape of the number 8. It works your abs, shoulders, and arms while testing your balance.

This exercise works your upper back muscles, arms, and grip strength. You will stand on two feet and lean forward while pulling the kettlebell up with one hand. It helps build a strong back and requires you to keep your tummy muscles tight for balance.

This exercise is a fast, full-body move that focuses on your shoulders. It also works your upper back, arms, and tummy muscles. You need to use power, good timing, and the right form to do it safely and well.

The kettlebell pirate supper legs exercise works your shoulder muscles. It involves lifting a kettlebell from your shoulder to straight up over your head. You must be strong and keep your body steady while doing it.

This is a fast exercise that works your shoulder, trap, and arm muscles. You need to be strong and move carefully to lift the kettlebell from the floor to your chest.

This exercise works your upper back muscles. You do it by bending over and pulling a kettlebell in each hand up to your chest.

The L-pull-up is a hard exercise using your own body weight. It works your back muscles, tummy muscles, and arms. To do it, you must keep your legs straight out in front of you, like the letter 'L', the whole time you pull yourself up.

The left hook is a boxing move that uses your body weight. It mostly works your shoulder muscles by using a turning punch. It also uses your arm muscles and needs good balance and a strong tummy.

This machine exercise works the muscles in your upper back. You sit up straight and pull one handle at a time toward your body.

This machine exercise helps you do chin-ups by giving you a boost. It makes it easier to strengthen your back and arm muscles. It is perfect for anyone who cannot do a chin-up on their own yet.

This is a strength exercise for your upper back using a barbell. You need to hold your body correctly, keep your core tight, and use the right form to stay safe.

This machine exercise builds muscles in your upper back and arms. You lean forward, hold a V-shaped handle, and pull it to your stomach. As you pull, you squeeze your shoulder blades together.

This exercise uses a simple machine to help you build strong arm muscles. The machine guides your movement, making it very safe and easy for almost anyone to use.

Use this machine to work your upper back muscles by lifting your shoulders. Do this without gripping the handles. This focuses on the trap muscles and rests your forearms.

This exercise is done on a specific machine to strengthen your upper back and neck muscles. You lift your shoulders up while keeping your arms straight to work the trapezius muscles.

This exercise uses a machine to build strong forearm muscles. You hold the handles and squeeze them tightly. It also works your biceps and triceps a small amount.

This is a machine exercise for your arm muscles. You sit down and rest your arms on a padded shelf while holding the handles with your palms facing each other. It focuses on the front of your upper arms (biceps) and helps strengthen your forearms too. The pad keeps your arms steady so you cannot swing, making the exercise safe and effective.

This machine exercise works your upper back and your arms. You sit down and pull the handles toward your body. As you pull, you focus on squeezing your shoulder blades together.

This exercise works your back, biceps, and forearms using a barbell. You perform the movement with one arm at a time. It requires you to stay steady in a bent-over position, which helps strengthen your core and improve your balance.

This exercise is done on a machine to strengthen your biceps. You rest your upper arms on a soft pad and pull the handles up. The pad holds your arms still so your biceps do all the work.

This is a machine exercise for your biceps. You sit down and rest your arms on a pad. Then, you lift the handles up and down to work your arm muscles.

This exercise works your bicep muscles using a machine. You sit down and hold the handles with your palms facing up. A soft pad supports your arms to keep them still, which helps you focus on the right muscles.

This is a machine exercise that builds strength in your upper back. It also works your arm muscles because you hold the handles with your palms facing up. You sit on the seat and pull the handles toward your body while squeezing your shoulder blades together.

This is a machine exercise for your upper back. You sit down and pull weighted handles toward your chest. It works your back muscles by making you squeeze your shoulder blades together.

This exercise works the muscles in your upper back using a machine. While sitting down, you pull the handles toward your body and squeeze your shoulder blades together.

This is a machine exercise that builds muscles in your upper back. It also helps your arm muscles. You do this exercise while sitting down with your chest resting on a pad. This support protects your lower back and helps you focus on using your back muscles.

This exercise uses a machine to make your upper back muscles strong. It also works your arms. You lean your chest against a pad and pull a lever toward you.

The lever unilateral row is a workout done on a machine that strengthens your upper back. You use one arm at a time to pull a handle, which works your back muscles, arms, and gripping muscles. The machine helps you move safely and keeps the weight steady.

This exercise works the muscles in your upper back. It uses a rope tied to a high spot. You stand with your back to the rope and pull it toward your body. This motion squeezes your shoulder blades together and uses your back, shoulders, and arms.

This bodyweight exercise works your back, biceps, and forearms. You pull yourself up to the bar using a mixed grip. This helps improve your gripping strength and upper body power.

This is a bodyweight exercise that focuses on your lower arms, with extra work for your upper arms, chest, and shoulders. You move from a high plank position down to your forearms, then press your hands into the floor to lift yourself back up.

This is a very hard exercise that uses your own body weight. It mixes a pull-up with a dip. You need to be strong and move well to do it. It mainly works your back muscles, but it also uses your arms.

This strength exercise works your biceps and forearms. You lift an Olympic barbell using a neutral grip to focus on your arm muscles.

The one arm chin-up is a very hard bodyweight exercise for your back muscles. You need a lot of strength and balance to do it. To perform this move, you pull yourself up to a bar using just one arm, while your other hand holds your wrist to help.

This is a bodyweight exercise that works your upper back. You do it by pulling a towel with one hand while keeping your tummy tight and your back flat.

This bodyweight exercise strengthens your back (lats) and arms (biceps and forearms). To do it, hang from a bar with your palms facing each other. Pull yourself up until your chin is above the bar, then lower yourself down slowly.

The pull-up uses your body weight to work the big muscles in your back. It also uses your arm muscles. Because it takes a lot of upper body strength and control, it is a hard exercise for many people to do.

This bodyweight exercise targets your back muscles, specifically the lats, while also working your biceps and forearms. It involves hanging from a bar and pulling yourself up to build upper body strength.

This exercise uses a machine to make your back muscles strong. You hold the handles with your palms facing up, which also works your arm muscles. You sit down and pull the handles to your chest while squeezing your shoulder blades together.

This exercise uses your body weight to make your back and arm muscles stronger. You hold the bar with your palms facing you and pull yourself up until your chin is over the bar.

This bodyweight exercise strengthens your back, arms, and grip. You hang from a bar and pull your body up, then lower yourself down with control. It requires good upper body strength.

Climbing a rope is a hard exercise for your upper body. It works muscles in your back, arms, and shoulders. You need strong hands, good balance, and a strong tummy. You have to use your arms and legs to climb up and down safely.

This is a bodyweight exercise that strengthens your back, arms, and grip. To do it, you hold a bar with your hands as wide as your shoulders and pull your body up.

This simple exercise helps your wrists and forearms move better. To do it, you reach one arm out to the side and use your other hand to gently pull it toward you.

The side-to-side chin is a bodyweight exercise that strengthens your back muscles. You pull your body up to a bar and then move your chin from left to right while holding yourself up. This version is harder than a normal chin-up and needs more strength and control.

This exercise uses a special machine to copy the movement of cross-country skiing. It focuses on your triceps muscles but also works your shoulders and lower arms. It helps build strength and is good for your heart health.

This exercise uses a sledgehammer. You swing it down toward the ground. It works your tummy muscles, arms, and shoulders. You need to be strong and careful to do it the right way.

This exercise uses a Smith machine to build strength in your upper back, arms, and grip. You bend forward at your waist while keeping your back flat, then pull the bar up toward your lower chest.

This is a back exercise performed with one arm on a Smith machine. It works the upper back muscles and also helps the arm muscles. You need to stand steady and use careful movements to do it safely.

The Smith Reverse Grip Bent Over Row is a back exercise done on a Smith machine. You hold the bar with your palms facing up and bend forward at the waist. This movement strengthens your upper back, biceps, and forearms by pulling the weight toward your body.

The Smith seated wrist curl is a forearm exercise done on a Smith machine. You sit down and rest your forearms on your legs while holding the bar. Then, you curl your wrists up to lift the weight.

This exercise uses a Smith machine to build strong forearms. You stand in front of the bar, hold it with your palms facing down, and lift your hands by bending your wrists up.

This bodyweight exercise works your upper back. You twist your body like you are pulling a bowstring. It also uses your shoulders, biceps, and forearms.

This is a hard upper body workout done on a dip cage. It works your back, biceps, and forearms. You add extra weight to the exercise to make it tougher and build more strength.

This exercise works your shoulder muscles. You do it by lifting weights straight out in front of you. It also helps your arm muscles. You need to move carefully and not swing your body.

This is a very hard exercise done with extra weight attached to you. It mixes a pull-up and a dip into one big move on a bar. It works your back, arms, and shoulders. You need to be very strong and skilled to do it safely.

This is a very hard exercise for strong athletes. You use one hand to pull yourself up while wearing extra weight. It builds strong muscles in your back and arms.

The weighted pull-up is a harder version of the normal pull-up. You add extra weight to your body to make it more difficult. This exercise mainly builds your back muscles, but it also works your arms and grip. You need to be strong and careful to do it safely.

Sit on a balance ball and lift a weighted ball with your hands. This exercise builds your arm muscles and helps you improve your balance and core strength at the same time.

This is a simple strength exercise where you stand up and lift dumbbells to build your bicep muscles. It also helps strengthen your forearm muscles a little bit.

This exercise is a simple standing movement that builds muscle in your forearms and makes your grip stronger. You perform it by holding weights and squeezing your hands tightly.

The wide grip pull-up is an exercise where you lift your own body weight. It mainly strengthens your big back muscles, but it also uses your arm muscles. You hang from a bar with your hands far apart, pull yourself up until your chin is higher than the bar, and then lower yourself slowly.

This is a bodyweight exercise that strengthens your back, arm, and gripping muscles. You hold the bar with your hands far apart and pull yourself up. It focuses on making your upper back stronger.

Wrist circles are a simple bodyweight movement used to loosen up the wrists and forearms. This exercise is often done as a warm-up or recovery stretch to improve blood flow and get the joints ready for action.

This exercise builds strength in your lower arms. You use a bar or rope with a weight tied to it. To do it, you twist your wrists to roll the weight up and then roll it back down.