TRAINING GUIDE — ARMS
Arms training
Curls, extensions, and the rest of the arm work. Arms already assist on chest and back days, so single-joint work belongs later in the session.
Muscles in this group
Tailrep splits groups into individual muscles, so the same "Arms" session still records what you targeted.
- Biceps
- Triceps
- Forearms
Arms exercises
Every Arms exercise in Tailrep, grouped by equipment. All of them are searchable in the app and ready to log.
78 exercises
Barbell exercises
- Barbell Curl
- EZ-Bar Curl
- Preacher Curl
- Spider Curl
- Drag Curl
- Reverse Curl
- Skull Crusher
- EZ-Bar Overhead Triceps Extension
- Close-Grip Bench Press
- Smith Machine Close-Grip Bench Press
- JM Press
- Barbell Wrist Curl
- Behind-the-Back Wrist Curl
- Barbell Preacher Curl
- Close-Grip Barbell Curl
- Wide-Grip Barbell Curl
- Reverse Preacher Curl
- Incline Close-Grip Bench Press
- Decline Close-Grip Bench Press
- Barbell Overhead Triceps Extension
- Reverse-Grip Skull Crusher
- Barbell Reverse Wrist Curl
- Finger Curl
Dumbbell exercises
- Dumbbell Curl
- Alternating Dumbbell Curl
- Hammer Curl
- Cross-Body Hammer Curl
- Incline Dumbbell Curl
- Concentration Curl
- Dumbbell Preacher Curl
- Zottman Curl
- Dumbbell Skull Crusher
- Overhead Triceps Extension
- One-Arm Overhead Triceps Extension
- Triceps Kickback
- Tate Press
- Wrist Curl
- Reverse Wrist Curl
- Seated Dumbbell Curl
- Seated Hammer Curl
- Waiter Curl
- Dumbbell Close-Grip Press
- Incline Dumbbell Triceps Extension
- Decline Dumbbell Triceps Extension
- Forearm Supination
- Suitcase Carry
- Farmer's Walk
Machine exercises
- Machine Preacher Curl
- Machine Triceps Extension
- Machine Biceps Curl
Cable exercises
- Reverse-Grip Lat Pulldown
- Cable Curl
- Rope Hammer Curl
- High Cable Curl
- Bayesian Curl
- Triceps Pushdown
- Rope Pushdown
- Reverse-Grip Pushdown
- Cable Overhead Triceps Extension
- Cable Triceps Kickback
- Cable Preacher Curl
- One-Arm Cable Curl
- One-Arm Pushdown
- V-Bar Pushdown
- Straight-Bar Pushdown
- Cable Wrist Curl
Bodyweight exercises
- Chin-Up
- Dead Hang
- One-Arm Chin-Up
- Bench Dip
- Diamond Push-Up
- Ring Dip
- Weighted Bench Dip
Other exercises
- Wrist Roller
- Plate Pinch
- Hand Gripper
- Band Curl
- Band Pushdown
Exercises that work it secondarily
- Bench Press
- Incline Bench Press
- Decline Bench Press
- Reverse-Grip Bench Press
- Floor Press
- Barbell Pullover
- Dumbbell Bench Press
- Incline Dumbbell Press
- Decline Dumbbell Press
- Neutral-Grip Dumbbell Press
- Incline Neutral-Grip Dumbbell Press
- Dumbbell Floor Press
- Dumbbell Pullover
- Squeeze Press
- Machine Chest Press
- Machine Incline Chest Press
- Machine Decline Chest Press
- Dip Machine
- Assisted Dip
- Smith Machine Bench Press
- Smith Machine Incline Bench Press
- Smith Machine Decline Bench Press
- Cable Chest Press
- Push-Up
Building a session
Pick exercises so that neither the target muscle nor the equipment gets lopsided. Save the result as a routine and next time you just pick it, starting from last time's weights.
- 1Open with what you can load heaviest (barbell, machine)
- 2Add targeted work (dumbbell, cable) in the back half
- 3Combine exercises that hit different muscles within the group
- 4Save the session as a routine and pull it up next time