Arms Exercises
Biceps, triceps, forearms. 8 exercises with full strength standards by bodyweight.
Barbell
Cable
Arms Strength Standards
Each arms exercise page shows a complete strength standards table broken down by bodyweight bracket, from Beginner through to Elite. Standards are based on data from large populations of raw, natural lifters and reflect realistic performance expectations for each training experience level.
Use the "Find My Level" tool on any exercise page to enter your one rep max and bodyweight and immediately see where you fall. If you do not know your exact 1RM, use the One Rep Max Calculator to estimate it from a recent heavy set.
Frequently Asked Questions
What is the most effective bicep exercise?
The barbell curl allows the most loading and is generally most effective for overall bicep development. Dumbbell curls allow supination through the range. Preacher curls emphasise the short head with less cheat potential. Most programs combine two or more variations.
How much should I curl relative to my bodyweight?
A beginner should be able to barbell curl roughly 30-40% of their bodyweight. Intermediate lifters typically reach 50-70%. Advanced lifters can curl 80%+ of bodyweight. Compare your numbers against the barbell curl standards page for precise level classification.
How often should I train arms directly?
Arms receive indirect work from all pressing and pulling exercises. Most lifters do fine with 1-2 dedicated arm sessions per week on top of compound work. Beginners often see bicep and tricep growth purely from rows and presses without any direct arm work.