Arm Exercises You Can Include In Your Workout

Arm Exercises

Are you looking for some effective arm exercises? Well, here you can find a selection of exercises that you can include in your workout to help you get bigger arms.

ARM EXERCISE 1: Standing Barbell/Dumbbell Curls

EQUIPMENT: Barbell (Dumbbells)

MUSCLE WORKED: Biceps

PREPARATION: Stand erect with head facing forward and feet hip distance apart with soft knees. Hold barbell at arms length with palms facing forward away from body against the thighs.

EXECUTION: Inhale to prepare for exercise and lift the barbell on exhalation from the thighs to the shoulders in a straight line, keeping the elbows tucked into the sides. Lower barbell back to thighs on exhalation in a slow, controlled movement.

POSTURAL CUES: Use both arms equally, taking care not to let the bar tip to one side.

ARM EXERCISE 2: Alternate Dumbbell Curls

EQUIPMENT: Dumbbells

MUSCLE WORKED: Biceps

PREPARATION: Stand erect with head facing forward and feet hip distance apart with soft knees. Hold dumbbells at next to thighs, palms facing toward the body against the thighs.

EXECUTION: Inhale to prepare for exercise and lift one dumbbell, turning the palm midway through the movement to face the body when it reached the shoulders at the end of the movement. Lower the dumbbell back to starting position using the same movement. Repeat with the other dumbbell in the other hand and continue for the required repetitions.

POSTURAL CUES: Do not swing the weights and keep elbows tucked to torso.

ARM EXERCISE 3: Prone Dumbbell/Barbell Curls

EQUIPMENT: Dumbbells (Barbell)

MUSCLE WORKED: Biceps

PREPARATION: Lie on your stomach on incline bench with shoulders near the top. Knees can rest on seat or legs can be straddled to the side of the bench. Grasp dumbbell from platform or partner and position palms forward.

EXECUTION: Raise the dumbbells until arms are flexed. Lower the dumbbells until arms are fully extended. Repeat as necessary with slow, controlled movements.

POSTURAL CUES: Do not arch the back.

ARM EXERCISE 4: Lying Dumbbell Curls

EQUIPMENT: Dumbbells

MUSCLE WORKED: Biceps

PREPARATION: Hold a dumbbell in each hand and lie back on a bench. Hold dumbbells at your sides with palms facing forward and push your spine into the bench.

EXECUTION: Curl the weight to the shoulders. Continue the curl until the dumbbells are at shoulder height in the middle of your shoulder. Lower the weights back to starting position using the same path of resistance and continue for the required repetitions.

POSTURAL CUES: Do not arch the back.

ARM EXERCISE 5: Barbell/Dumbbell Preacher Curls

EQUIPMENT: Barbell (Dumbbells)

MUSCLE WORKED: Biceps

PREPARATION: Lean against preacher bench with head facing forward and feet hip distance apart with soft knees. Hold barbell at arms length with palms facing forward away from body against the thighs.

EXECUTION: Curl the bar up while exhaling, pause briefly at the top and squeeze your biceps and lower the bar to the starting position. Repeat for the required repetitions.

POSTURAL CUES: Do not round the upper back or arch the lower back.

ARM EXERCISE 6: Incline Dumbbell Curls

EQUIPMENT: Dumbbells

MUSCLE WORKED: Biceps

PREPARATION: Lie on your stomach on incline bench with shoulders near the top and legs can be straddled to the side of the bench. Grasp dumbbell from platform or partner and position palms forward.

EXECUTION: Raise the dumbbells until arms are flexed. Lower the dumbbells until arms are fully extended. Repeat as necessary with slow, controlled movements.

POSTURAL CUES: Do not arch the back

ARM EXERCISE 7: Hammer Curls

EQUIPMENT: Dumbbells

MUSCLE WORKED: Biceps, Forearms

PREPARATION: Stand erect with head facing forward and feet hip distance apart with soft knees. Hold dumbbells at arm’s length, palms facing forward away from body against the thighs.

EXECUTION: Curl dumbbells straight up from thighs, keeping the base of the dumbbells pointed toward the floor and return to starting position.

POSTURAL CUES: Keep elbows tucked in and dumbbells into body.

ARM EXERCISE 8: Standing Zottman Curls

EQUIPMENT: Dumbbells

MUSCLE WORKED: Biceps, Forearms

PREPARATION: Stand erect with head facing forward and feet hip distance apart with soft knees. Hold dumbbells at arms length, palms facing forward away from body against the thighs.

EXECUTION: Turn the palm up and curl the dumbbell up so as to try and touch it to your shoulder. Slowly lower back to starting point once you reach the top of the movement. Slowly rotate the wrist prior to descending so that your palms now are facing outward. Return to the start position and repeat required repetitions then so the same with the other arm.

POSTURAL CUES: Control movement and rotation.

ARM EXERCISE 9: Barbell/Dumbbell Reverse Curls

EQUIPMENT: Barbell (Dumbbells)

MUSCLE WORKED: Biceps, Forearms

PREPARATION: Stand erect with head facing forward and feet hip distance apart with soft knees. Hold barbell at arms length with palms facing towards the body against the thighs.

EXECUTION: Inhale to prepare for exercise and lift the dumbbells on exhalation from the thighs to the shoulders in a straight line, keeping the elbows tucked into the sides and lower barbell back slowly.

POSTURAL CUES: Keep elbows tucked in.

ARM EXERCISE 10: Standing/Seated Barbell/Dumbbell Wrist Curls

EQUIPMENT: Barbell (Dumbbells)

MUSCLE WORKED: Forearms

PREPARATION: Grasp bar with narrow to shoulder width underhand grip in a seated position. Rest forearms on thighs with wrists just beyond knees

EXECUTION: Roll barbell out of the palms down to the fingers. Grip barbell back up and flex wrists. Lower and repeat required repetitions.

POSTURAL CUES: Keep elbows at wrist height to maintain resistance.

ARM EXERCISE 11: Standing/Seated Barbell/Dumbbell Reverse Wrist Curls

EQUIPMENT: Barbell (Dumbbells)

MUSCLE WORKED: Forearms

PREPARATION: Grasp bar with narrow to shoulder width overhand grip. Rest forearms on thighs with wrists just beyond knees

EXECUTION: Hyperextend wrist and return until wrist are fully flexed. Repeat required repetitions.

POSTURAL CUES: Controlled movements.

ARM EXERCISE 12: Narrow Grip Bench Presses

EQUIPMENT: Barbell

MUSCLE WORKED: Triceps, Chest, Shoulders

PREPARATION: Lying on a bench with your back pushed into the bench and feet up in the air or on the bench (to prevent arching the back on exertion), hold a bar with both hands close together (about 8 inches) in the centre of the bar. Keep the head on the bench and barbell at arms length in line with the shoulders.

EXECUTION: Inhale then lower the bar down to the lower part of the chest, keeping elbows tucked next to sides and exhale as you return the bar back to the starting position. Repeat as many repetitions as required.

POSTURAL CUES: Keep elbows tucked in and lower back pushed into bench.

ARM EXERCISE 13: Compound Triceps Kickbacks

EQUIPMENT: Dumbbells

MUSCLE WORKED: Triceps

PREPARATION: Stand upright then bend at the waist until upper body is parallel with the floor and knees are bent. Keep dumbbells at side.

EXECUTION: Inhale and press dumbbells back in semi-circular motion until arms straightened and parallel with floor while exhaling. Return to starting position after holding the straightened position for one second. Repeat as many repetitions as required.

POSTURAL CUES: Do not bend back, rather bend with knees. No momentum.

ARM EXERCISE 14: Triceps Pull-Downs

EQUIPMENT: Tricep Pull Down Machine or Lat Pulldown Machine

MUSCLE WORKED: Triceps

PREPARATION: Stand upright in front of the machine and hold a bar with both hands shoulder width apart with palms down. Bring arms to the sides and keep them in that position throughout the exercise. Arms bent so that forearms and biceps are touching.

EXECUTION: Inhale and press arm down in a semi-circular motion to arm’s length on exhalation. Return to starting position in similar manner and repeat the required repetitions.

POSTURAL CUES: Keep elbows tucked into sides and focus on tricep muscle contraction.

ARM EXERCISE 15: Triceps Parallel Bar Dips

EQUIPMENT: Parallel bars

MUSCLE WORKED: Triceps, Chest, Shoulders

PREPARATION: Position yourself on the bars with extended arms with your hands supporting the body weight and feet not touching the floor.

EXECUTION: Slowly bend the elbows until forearms and biceps come together and press back to starting position.

POSTURAL CUES: Keep elbows tucked into sides and do not swing body.

ARM EXERCISE 16: Flat/Incline/Decline Barbell/Dumbbell Triceps Extensions

EQUIPMENT: Barbell (Dumbbell)

MUSCLE WORKED: Triceps

PREPARATION: Lying on a decline bench with your back pushed into the bench and feet up in the air or on the bench (to prevent arching the back on exertion), hold a bar with both hands close together (about 6 inches) in the centre of the bar at arm’s length.

EXECUTION: Keeping barbell in line with the shoulders, inhale and lower barbell down to forehead in a semicircular motion by bending elbows and keeping upper arms vertical. Exhale as barbell is pushed into extended position and repeat the required repetitions.

POSTURAL CUES: Keep elbows next to head and keep upper arms vertical.

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