Tailrep

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.

  1. 1Open with what you can load heaviest (barbell, machine)
  2. 2Add targeted work (dumbbell, cable) in the back half
  3. 3Combine exercises that hit different muscles within the group
  4. 4Save the session as a routine and pull it up next time
See the exercises & routines features

Other muscle groups

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