Planet Fitness gets a lot of flak from serious lifters, but here's the truth: you can absolutely build impressive arms with the equipment they have. You just need to know what's available and how to use it effectively.
Let me walk you through the arm machines you'll typically find at Planet Fitness and how to build a solid arm workout with them.
Standard Planet Fitness Arm Equipment
Most Planet Fitness locations have remarkably similar equipment selections. For arm training, you'll typically find:
Cable machines:
• Usually multiple cable stations or a functional trainer
• Adjustable pulley heights
• Various attachments (rope, straight bar, handles)
• This is your most versatile arm training equipment
Preacher curl machine:
• Selectorized (pin-loaded) weight stack
• Pad supports upper arms for strict curling
• Excellent for bicep isolation
Arm curl machine:
• Some locations have dedicated seated curl machines
• Similar to preacher but different arm angle
Tricep pushdown/extension machine:
• If not a dedicated machine, the cable station handles this
Dip assist machine:
• Great for triceps (and chest)
• Counterweight helps if you can't do bodyweight dips
Dumbbells:
• Planet Fitness typically caps at 60-75 lbs
• Plenty heavy enough for arm work for most people
What Planet Fitness Doesn't Have
Understanding limitations helps you plan:
• No barbells: No straight bar curls or EZ bar curls with free weights
• Limited heavy dumbbells: Usually max 60-75 lbs
• No dedicated preacher bench: Machine version only
These limitations matter less than you'd think for arm training. Arms don't need extremely heavy weights—moderate weights with good form and progressive overload build muscle just fine.
Building an Effective PF Arm Workout
Bicep exercises available:
1. Cable curl (various attachments and angles)
2. Preacher curl machine
3. Dumbbell curls (all variations: standard, hammer, incline, concentration)
4. High cable curl (arms out to sides)
Tricep exercises available:
1. Cable pushdown (rope, straight bar, V-bar)
2. Overhead cable extension
3. Dip machine (assisted or weighted)
4. Dumbbell overhead extension
5. Dumbbell kickbacks
That's plenty of variety for complete arm development.
Sample Planet Fitness Arm Workout
Biceps:
1. Cable curl (straight bar): 3 sets x 12
2. Preacher curl machine: 3 sets x 10
3. Incline dumbbell curl: 3 sets x 12
4. Hammer curl: 2 sets x 15
Triceps:
1. Cable pushdown (rope): 3 sets x 12
2. Overhead cable extension: 3 sets x 12
3. Dip machine: 3 sets x 10
4. Single-arm pushdown: 2 sets x 15
This hits all the major angles and both muscle groups thoroughly.
Maximizing Results at Planet Fitness
Use the cable machine extensively: It's your best tool. Learn multiple curl and pushdown variations.
Don't neglect dumbbells: Even though they max out around 60-75 lbs, that's plenty for arm isolation work. Focus on form over ego lifting.
Progressive overload still applies: Add weight when you can complete all reps with good form. Track your workouts.
Use intensity techniques: Drop sets, supersets, and slow negatives don't require heavy weight but provide excellent stimulus.
Train arms 2x per week: Planet Fitness allows unlimited visits on most memberships. Take advantage.
The Bottom Line on Planet Fitness for Arms
Can you build great arms at Planet Fitness? Absolutely. The equipment limitations are real but largely irrelevant for arm training specifically. You don't need 100-pound dumbbells or specialty bars to build biceps and triceps.
What you need is consistency, progressive overload, and effort. Planet Fitness provides enough equipment for all of that. The gym doesn't build your arms—you do.