Planet Fitness Arm Machines: The Complete Guide
Every bicep, tricep, dip, and pull-up machine Planet Fitness offers, how to set each one up correctly, and the form cues that make the difference between a good arm day and a wasted one.
Exact machine brands and availability can vary by club since Planet Fitness locations are independently owned and operated.
Quick Answer
The short version
Most Planet Fitness clubs carry a solid lineup of dedicated arm equipment: a bicep/arm curl machine, a triceps press machine, a triceps extension machine, an assisted dip machine, and an assisted chin-up machine, alongside dumbbells and cable attachments that cover the rest. Because almost everything is selectorized (pin-loaded), you can build a complete arm workout without needing a spotter or advanced lifting experience — the main skill to focus on is slow, controlled reps rather than chasing heavier weight.
Every Arm Machine at Planet Fitness
Here’s the full lineup, broken down by what each one actually targets:
Bicep / Arm Curl Machine
Isolates the biceps with a guided curling motion, arms braced against a pad.
Triceps Press Machine
A pressing-style machine that targets the triceps through a pushing motion.
Triceps Extension Machine
Isolates the triceps through an overhead or downward extension movement.
Assisted Dip Machine
Counterweights part of your bodyweight so you can build up to full dips over time.
Assisted Chin-Up Machine
Same counterweight concept applied to pull-ups and chin-ups, great for building toward your first unassisted rep.
Cable Tower & Dumbbells
Covers extra variations — cable curls, pushdowns, and everything in between.
Bicep / Arm Curl Machine
This is the most direct bicep isolation machine on the floor, and a good first stop on arm day.
- Adjust the seat so your upper arms rest flat on the pad with your elbows lined up with the machine’s pivot point.
- Grip the handles with your palms facing up for a standard curl.
- Curl the handles up toward your shoulders, squeezing the bicep at the top rather than jerking the weight up.
- Lower slowly back to a full stretch instead of letting the stack drop.
Triceps Press Machine
A pushing-pattern machine that isolates the triceps, useful as a complement to any chest pressing you’re already doing.
- Set the seat height so the handles are roughly chest level when you grip them.
- Keep your elbows tucked close to your body rather than flaring them out to the sides.
- Press down and forward until your arms are fully extended, focusing on squeezing the triceps at full extension.
- Return under control rather than letting the handles snap back.
Triceps Extension Machine
This machine isolates the triceps from a different angle than the press machine, usually through an overhead or downward extension pattern.
- Position yourself according to the machine’s setup, keeping your upper arms stationary throughout the movement.
- Extend your arms fully, squeezing the triceps hard at the bottom or end range of the movement.
- Return slowly to the starting position without letting momentum take over.
- Keep the weight moderate at first — this is an isolation movement, and going too heavy usually means your form (and your elbows) pay the price.
Assisted Dip Machine
Dips are one of the best compound movements for triceps, chest, and shoulders, but full bodyweight dips are tough for beginners. The assisted dip machine solves that by counterweighting part of your body weight, so you can build strength gradually.
- Select your assistance level on the weight stack — counterintuitively, more weight selected means more help, so start higher and work your way down over time.
- Step onto the platform or kneel on the pad, depending on your machine’s design, and grip the handles with arms extended.
- Lower your body by bending your elbows until your upper arms are roughly parallel to the floor.
- Press back up to full extension, keeping your torso fairly upright to emphasize triceps over chest.
Assisted Chin-Up Machine
Using the same counterweight concept as the dip machine, this station lets you practice chin-ups and pull-ups with support, making it one of the best tools in the gym for finally working toward your first unassisted rep.
- Select your assistance weight — again, a higher number on the stack means more help, not more resistance.
- Kneel on the pad and grip the handles, choosing a palms-facing-you grip for chin-ups (more bicep involvement) or palms-away for pull-ups (more back and shoulder involvement).
- Pull yourself up until your chin clears the handles, avoiding kicking or swinging your legs for momentum.
- Lower with control to a full arm extension before starting the next rep.
Cables & Free Weights for Arms
Beyond the dedicated machines, most clubs also let you round out an arm day with:
- Dumbbell curls and hammer curls, using the standard dumbbell rack found at every club.
- Cable curls and tricep pushdowns, using the adjustable cable tower with different handle attachments.
- Overhead tricep extensions with a single dumbbell or a cable rope attachment.
None of this requires a squat rack or barbell, which fits the way Planet Fitness sets up its floor — see the full Smith machine guide if you’re curious how the gym handles bigger compound lifts instead.
A Simple Beginner Arm Routine
| Machine | Sets | Reps |
|---|---|---|
| Bicep / arm curl machine | 3 | 10–12 |
| Triceps press machine | 3 | 10–12 |
| Triceps extension machine | 2–3 | 12–15 |
| Assisted dip machine | 2–3 | 8–10 |
| Assisted chin-up machine | 2–3 | 6–10 |
Rest around 45–60 seconds between sets, and prioritize a slow, controlled tempo over rushing through the circuit — arms respond well to consistent, controlled volume more than heavy, sloppy reps.
Common Mistakes on Arm Machines
- Using momentum instead of control — swinging or jerking the weight up on curls and presses shifts the work away from the muscle you’re trying to train.
- Flaring elbows out on the triceps press or extension machine instead of keeping them tucked, which reduces triceps involvement.
- Selecting too little assistance too soon on the dip or chin-up machine, which leads to sloppy partial reps instead of full, controlled ones.
- Skipping the stretch at the bottom of curls and extensions by only doing half the range of motion.
- Training arms in isolation and neglecting the muscles that support arm strength — a well-rounded routine covering chest, back, legs, and glutes supports better arm gains overall.
Frequently Asked Questions
What arm machines does Planet Fitness have?
Most clubs carry a bicep/arm curl machine, a triceps press machine, a triceps extension machine, an assisted dip machine, and an assisted chin-up machine, along with dumbbells and a cable tower for extra variations.
How does the assisted dip or chin-up machine work?
You select a weight on the stack, but unlike most machines, a higher number gives you more assistance (making the exercise easier), not more resistance. As you get stronger, you gradually lower the assistance weight.
Which machine is best for triceps at Planet Fitness?
The triceps press and triceps extension machines both isolate the triceps but from slightly different angles, so using both across your workouts gives more complete development than relying on just one.
Can I do a full arm workout without free weights?
Yes. Between the bicep curl machine, triceps press, triceps extension machine, and the cable tower, you can train your entire arms without touching a single dumbbell if you prefer machines.
How often should I train arms at Planet Fitness?
Two to three times a week with a day of rest in between is a common, sustainable starting point for most beginners, allowing the muscles to recover between sessions.
Is it better to use machines or free weights for arm growth?
Both work well. Machines are generally easier to learn correctly and safer without a spotter, while free weights add more stabilizer-muscle engagement. Many members combine both across their routine.
Do all Planet Fitness locations have the same arm machines?
The core lineup is consistent across most clubs, but exact machine brands and availability can vary since locations are independently owned and operated.