ARMS

Base tier list

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Equipment

Muscles

Tier ranking

SBest

⠿⠿

Cable Curl

IsolationConstant tension from bottom to top, easy to cut cheating — ideal main curl

⠿⠿

Machine Preacher Curl

IsolationPad eliminates momentum so you can safely overload the lengthened range

⠿⠿

Overhead Cable Triceps Extension

StretchKeeps long head loaded at stretch with smooth cable tension — top-tier stimulus

AGreat

⠿⠿

EZ-Bar Curl

IsolationWrist-friendly and easy to progress, just lacks the constant tension of S-tier cables

⠿⠿

Incline Dumbbell Curl

StretchElite stretch stimulus, but load control difficulty keeps it just below S

⠿⠿

Rope Pushdown

IsolationSimple setup and joint-friendly triceps staple, lacks stretch emphasis for S

⠿⠿

Single-Arm Cable Curl

IsolationGreat for fixing imbalances and fine-tuning the pull, slightly less efficient as main volume

⠿⠿

Machine Triceps Extension

IsolationFixed path lets you push near failure safely, but less freedom than S-tier cables

BGood

⠿⠿

Hammer Curl

IsolationUseful for arm thickness, but weaker peak biceps stimulus limits its main-curl value

⠿⠿

Cable Hammer Curl

IsolationBetter bottom tension than dumbbell hammers, but too general to be a primary curl

⠿⠿

Reverse-Grip Pushdown

IsolationClean contraction feel, but low loading ceiling and wrist stress cap it as support work

⠿⠿

Lying EZ-Bar Triceps Extension

StretchCan hit the stretched triceps hard, but elbow management makes it a riskier pick

COkay

⠿⠿

Concentration Curl

IsolationGood squeeze feel, but limited load and tension range make it inefficient as a main curl

⠿⠿

Reverse Curl

IsolationUseful for forearm and brachialis work, but cannot replace curls and needs wrist adaptation

⠿⠿

Overhead Dumbbell Triceps Extension

StretchAccessible long-head stretch, but stability and resistance curve trail cable versions

DWeak

⠿⠿

Triceps Kickback

IsolationTension is weak through most of the rep and form drifts easily — very low efficiency

FSkip

⠿⠿

Standing Barbell Overhead Triceps Extension

StretchStacks stress on shoulders, elbows, and back at once — safer alternatives already exist

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