If your workout routine has been all about hitting the legs and butt, it’s time to shift focus. Your upper body is itching for some love, too! It’s time to tone the arms and feel confident with more wardrobe options again J
Now, let’s talk about the fun stuff: arm exercises. We’ve got you covered with a mix of equipment and bodyweight moves that’ll keep your upper body workouts fresh and far from snooze-ville. Before we dive in, remember there are three main muscle groups we’re targeting: shoulders, biceps, and triceps.
No need for complicated anatomy lessons; we’ve simplified it for you. Here are 10 killer arm exercises that’ll leave you flexing like a pro, and you won’t need a PhD in gym lingo to understand them.
Grab a chair, bench, or even a curb if you’re feeling adventurous. Keep those arms straight, lower your body, engage those triceps, and boom – 10 reps later, you’re on fire!
- Grab the front of a sturdy chair or bench. Keep those arms straight, lift your butt off the seat, flex your feet, and bend those legs at a right angle.
- Drop yourself down until your arms make a perfect 90-degree angle.
- Activate those triceps and push through your palms to get your arms back to where they started. Boom, that’s one. Knock out 10 reps like a boss.
No, it’s not as scary as it sounds. Get on your back, dumbbells in hand, and give your core some love. Bend those elbows, pause, press back up – repeat the crush!
- Get on your back, bend those knees, and plant your feet on the floor.
- Grab a dumbbell in each hand and push those arms straight up to the sky.
- Take it easy, bend those elbows, and lower the weights close to your temples.
- Hold up for a sec, then gradually push the weights back to where you started. Boom, one rep down!
Classic move, excellent for triceps. Stand, lean a bit, row those dumbbells, extend the arms, and feel the burn. Pro tip: alternate arms if you’re feeling fancy.
- Get in a half-bent knee stance, grab a dumbbell in each hand.
- Tilt your upper body a bit and pull those dumbbells up until your upper arms are parallel to your sides, making a cool 90-degree angle with your elbows.
- Now, stretch those arms and flex those triceps to push the dumbbells back and up.
- Go back to where you began. That’s one go-round.
Plank position, dumbbells in hand – this one’s a multitasker. Engage that core, row those weights, and let your muscles throw a party.
- Get into plank position with dumbbells in your hands, right under your shoulders.
- Keep your shoulders and hips straight, and pull your right elbow up towards the ceiling, bringing it close to your ribs. Then, bring it back down.
- Do the same thing on the other side – that’s one complete go-round. Easy peasy!
Overhead Triceps Extension
Stand tall, weights overhead, bend those elbows, and feel the stretch. It’s like a mini dance for your triceps. Don’t forget to pause and press – that’s the ticket!
- Begin by standing tall, holding dumbbells in your hands, and push them up overhead with your arms straight.
- Keep your biceps close to your ears and the weights snuggled up. Now, bend those elbows and slowly lower the dumbbells behind your head.
- Take a breather, then power back up, straightening your arms to get back to the starting position. Boom, that’s one rep in the bag. Easy peasy!
On all fours, bend those elbows, skim the mat, and push back up. It’s like drawing circles with your triceps. Talk about a mobility challenge!
- Get down on all fours, with your knees under your hips and your hands under your shoulders.
- Keep that back nice and straight. (For a challenge, start off in a high plank.)
- Drop your elbows, lower your chest almost to the floor. Get close, but don’t kiss the mat!
- Slide your body forward, nose past your hands. Push back up with your hands to go back to the start. Boom, one rep done!
Crossbody Biceps Curl
Stand or kneel, it’s your call. Curl those dumbbells across your body, hitting those biceps from different angles. Your arms will thank you later.
- Get yourself in a comfy stance—feet about hip-width apart or kneel if that’s your vibe. Grab a pair of dumbbells and let them chill by your sides, palms facing your thighs.
- Keep those upper arms steady. Now, give a little love to your right elbow. Bend it and hoist the weight up towards your left shoulder.
- Take it easy and slowly bring that dumbbell back down to where it all began.
- Time to switch things up. Show some love to your left elbow this time. Bend it and lift the weight towards your right shoulder.
- Don’t rush it. Reverse the whole deal and get back to square one. Boom, that’s one rep done. Easy, right?
Alternating Lunge With Biceps Curl
Time for a compound movement – working upper and lower body together. Lunge back, curl those dumbbells, and show those muscles who’s boss.
- Plant your feet about shoulder-width apart, grab a dumbbell in each hand.
- Step back big with your right foot and drop into a lunge, making sure both knees bend at a right angle.
- Lift those dumbbells up to your shoulders with a curl.
- Lower those dumbbells back down, nice and easy.
- Push through your right foot to step back to where you started.
- Now, switch legs and do it again for one full round. Easy peasy!
Classic move, but don’t underestimate its power. Stand firm, curl those dumbbells, and let those biceps shine. Slow and steady wins the race.
- Plant your feet shoulder-width apart and grab a set of dumbbells. Hold them by your sides with your palms facing forward.
- Keep your upper arms still, then flex those biceps by bending your elbows and lifting the weights toward your shoulders.
- Take it easy as you bring the dumbbells back down to where you began. That’s one go-round!
Wide Biceps Curl
Variety is the spice of life, right? Stand strong, elbows glued to your sides, and give those biceps and forearms a workout. No arm rotations required!
- Plant your feet hip-width apart and grab a dumbbell in each hand.
- Keep those elbows close and stick your forearms out at a cool 45-degree angle from your bod.
- Don’t let those upper arms budge—bend those elbows and bring those dumbbells up to your shoulders.
- Easy does it, lower the dumbbells back down. Boom, that’s one rep.
Remember, mix and match these moves for a killer arm workout. Aim for two or three sessions a week, and watch those arms transform. No fancy equipment needed – just grab some dumbbells, a chair, or whatever’s lying around. Let’s get those arms sculpted!