Bench Arms · 10 exercises
Every Bench exercise that trains the Arms — 10 moves. The Bench hub lists 25 exercises in all, and 55 more Arms exercises use other gear or none. Full steps and a two-frame demo on every move below.
Dumbbell press
Dumbbells · Bench — Chest, Shoulders, Arms
Bench dip
Bench — Arms, Chest, Shoulders
Barbell bench press
Barbell · Bench — Chest, Shoulders, Arms
Incline dumbbell curl
Dumbbells · Bench — Arms
Band skull crusher
Bands · Bench — Arms
Incline barbell curl
Barbell · Bench — Arms
Close-grip bench press
Barbell · Bench — Arms
Close-grip dumbbell press
Dumbbells · Bench — Arms
Incline dumbbell press
Dumbbells · Bench — Chest, Shoulders, Arms
Tate press
Dumbbells · Bench — Arms, Chest
Same muscle, other gear
Same gear, other muscles
Want these arranged into tonight’s session?
Three questions — your gear, your style, your minutes. One session, played daily.