Arm exercises


Whereas the arms usually are not an space of the physique many people neglect within the fitness center – who doesn’t need larger arms? – all too usually individuals’s repertoire of arm workout routines doesn’t prolong far past biceps curls.

That’s a difficulty if you wish to add power or dimension to your arms, if solely as a result of it’s the triceps that truly make up the majority of your higher arms. To refill your arm train playbook, we enlisted Mila Lazar, head of HIIT at boutique fitness center Another_Space, and Keith McNiven, founder of non-public coaching firm Proper Path Health, for recommendation.

“Working your arms doesn’t should contain a ton of kit, or be a laborious job,” says Lazar. “Not solely will the strikes beneath provide you with extra outlined arms, however additionally they work varied different muscle teams on the similar time.”

Right here, Lazar and McNiven element their picks of the very best arm workout routines for newbie, intermediate and superior gym-goers.

Newbie Arm Workout routines

Dumbbell overhead triceps extension

“This can be a easy transfer that actually isolates your triceps muscle groups,” says Lazar. “Maintain a dumbbell in each fingers and elevate it above your head till your arms are totally prolonged. Decrease the dumbbell behind your head by bending your elbows, after which return again to the totally prolonged place.”

Standing biceps curl

“Maintain a dumbbell in every hand, holding your elbows in keeping with your torso,” says Lazar. “Curl the weights up in direction of your shoulders, then again down in direction of your hips.”

Dumbbell overhead press

“I all the time embrace the overhead press in my coaching as a result of it strengthens joints in addition to enhancing your upper-body power,” says Lazar. “Maintain two dumbbells at head peak together with your elbows bent at a 90° angle. Press the dumbbells above your head, totally extending your arms.”

Intermediate Arm Workout routines

Triceps dip

“Should you’re on the fitness center discover a bench for this train,” says McNiven. “And when you’re at dwelling or open air, a chair or park bench will work equally effectively.

“Grip the sting of the bench. Your legs needs to be out in entrance of you, together with your knees bent at round 90°. Slowly decrease your self utilizing your triceps muscle groups till your elbows are bent at round 90°, then come again as much as full extension. As you progress, straighten the legs as this implies extra work in your triceps.”


“The press-up would possibly appear to be a boring transfer, however it’s a fantastic one for working a number of muscle teams on the similar time, and it additionally builds core power”, says Lazar. “Begin on all fours together with your fingers instantly below your shoulders and arms prolonged, and legs straight supporting your weight in your toes. Decrease your chest to the bottom, then push again up.”

Entrance elevate to lateral elevate

“Maintain two dumbbells at your sides, palms dealing with you, and stand together with your ft shoulder-width aside,” says Lazar. “Together with your elbows barely bent, elevate the dumbbells to shoulder peak in entrance of you and decrease them once more. Then elevate them to shoulder peak out to your sides. Proceed to alternate between entrance and aspect (lateral) raises.”

Superior Arm Workout routines

Ring dip

“Begin by adjusting the peak of the rings so your ft gained’t contact the bottom between reps,” says McNiven. “Mount the rings and get in a assist place – you ought to be above the rings together with your arms straight and supporting your body weight. Decrease your physique in a managed method, holding your arms near your sides, then press again as much as the assist place.”

Shut-grip triceps press-up

“I like the triceps press-up as a result of it actually challenges your arms to work a bit more durable, whereas additionally participating your core,” says Lazar. “Get right into a press-up place however place your fingers nearer than shoulder-width aside below your chest. Decrease your self till your chest simply touches the bottom, then push again up.”

Handstand press-up

“The handstand press-up is one other transfer that actually pushes your arms a bit additional than the normal press-up,” says Lazar, “and additionally it is nice for rising stability and stability – plus it’s enjoyable to do! Kick your ft up so you might be in a handstand place towards a wall and bend your arms to decrease your self so far as attainable, then push again up.”

Barbell entrance elevate

“Holding a barbell together with your fingers shoulder-width aside, enable your arms to hold straight all the way down to mid-thigh peak,” says Lazar. “Elevate the bar straight out in entrance of you together with your arms prolonged till it reaches shoulder peak, then slowly decrease it again to the beginning place.”