Before any exercise or workout do not forgot to warm up so you can prevent injury, as it is better to warm up for 5 minutes before the workout as it is to have 5 weeks or so off the gym due to inury.

Standing Barbell Curls

Cheat Curls

Preacher Curls

Incline Dumbbell Curls

21's

Seated Dumbbell Curls

Alternate Dumbbell Curls

Hammer Curls

Concentration Curls

Cable Curls

Lying Tricep Extensions (Skull Crushers)

Seated Tricep Presses

Close Grip Presses

Dumbell Kickbacks

One Arm Tricep Extensions

Dips

Barbell Wrist Curls

One Arm Dumbbell Wrist Curls

Reverse Wrist Curls

Free arm workout routines and exercises if you are not sure how to perform an exercise then this is the place to lookArms-The arm has three major muscles in it, the bicep , triceps and forearm. The bicep muscle has two heads a short head and long head, the triceps muscle has three heads the long head, outer head and, inner head this muscle works in the opposite way the biceps do, and finally the forearm, the forearm is made up of about twenty different muscles they help with moving your fingers, wrist and thumb.Below is different exercises you can do for the arm please click on the exercise you would like to know how to do.