When it comes to working out, focusing on the upper body can be quite challenging. Many individuals find it easier to tackle leg workouts while dreading arm exercises like push-ups. The monotony of performing the same arm exercises week after week can make the routine dull and boring.
However, to achieve an effective arm workout and prevent muscle plateau, it is crucial to switch things up and target underused muscles. By incorporating new moves into your routine, you can break through strength barriers and maintain motivation.
Understanding the anatomy of your arms is essential for designing a comprehensive arm workout that targets all the angles.
Your arms consist of three primary muscle groups:
- Deltoids (shoulders)
- Biceps (inner upper arms)
- Triceps (back of the upper arms)
Each muscle group requires specific exercises for optimal results.
To achieve remarkable results, it is recommended to dedicate 2-3 sessions per week for an arms-focused workout.
Time: 20 minutes | Equipment: Dumbbells, chair, heavy book | Suitable for: Arms, total body
Instructions: Choose five exercises from the list below. Complete three to four sets of 12 repetitions for each exercise, resting for 30 seconds between sets. Take additional rest as needed before moving on to the next exercise.
Triceps Dip
The triceps dip is an excellent bodyweight exercise that exclusively targets the triceps. It can be performed anywhere without the need for additional equipment.
- Sit in a chair or on a box/bench and grip the front edges with your hands.
- While keeping your arms straight, scoot your butt forward to hover just off the seat, ensuring that your legs form 90-degree angles.
- Lower yourself down until your elbows form 90-degree angles.
- Engage the back of your arms to press yourself back to the starting position.
Skull Crusher
The skull crusher exercise requires more stabilization compared to triceps dips or kickbacks. It engages your core as you hold the weights overhead.
- Lie on your back with your knees bent and feet planted on the floor.
- Hold a dumbbell in each hand and press your arms straight up toward the ceiling.
- Slowly bend your elbows to lower the weights near your temples.
- Pause, then press the weights back to the starting position.
Renegade Row
The renegade row engages your core, back muscles, and triceps while challenging your balance. Here’s how to do it:
- Start in a plank position, holding dumbbells in each hand directly beneath your shoulders.
- Keeping your shoulders and hips square, pull your right elbow toward the ceiling until your right wrist nears your ribs, then lower it.
- Repeat the movement on the opposite side to complete one repetition.
Overhead Triceps Extension
The overhead triceps extension exercise focuses on the long head of your triceps and engages your core if you maintain a straight spine and prevent your ribs from flaring forward.
- Begin by standing with dumbbells in your hands, pressed together overhead with straight arms.
- Keep your biceps by your ears and the weights together. Bend your elbows to lower the dumbbells slowly behind your head.
- Pause, then press the weights back up to straighten your arms, returning to the starting position.
Triceps Circle
For a unique challenge that targets your triceps and stretches your shoulders through a full range of motion, try the triceps circle exercise:
- Start on all fours with your knees under your hips and your hands under your shoulders, maintaining a neutral spine. (You can level up by starting in a high plank position.)
- Bend your elbows to lower your forearms and chest, almost touching the mat.
- Skim the mat with your torso, bringing your nose past your hands.
- Push into the mat with your hands to extend your arms and return to the starting position.
Biceps Curl
The biceps curl is a fundamental exercise for building strong arms, specifically targeting the bicep brachii.
- Stand with your feet hip-width apart, holding a pair of dumbbells at your sides with your palms facing forward.
- Without moving your upper arms, bend your elbows and curl the weights up toward your shoulders.
- Slowly lower the dumbbells back to the starting position.
Wide Biceps Curl
Wide biceps curls are a variation of biceps curls that work both the biceps and forearms.
- Stand with your feet hip-width apart, holding a dumbbell in each hand.
- Keep your elbows glued to your sides and hold your forearms at a 45-degree angle away from your body.
- Without moving your upper arms, bend your elbows and curl the dumbbells toward your shoulders.
- Slowly lower the dumbbells back to the starting position.
Biceps Hold
Isometric exercises are great for beginners as they are low-impact and have a low risk of injury. The biceps hold is a simple yet effective isometric exercise:
- Stand with your feet hip-width apart, holding a pair of dumbbells at your sides.
- Without moving your upper arms, bend your elbows and curl the dumbbells until your arms form a 90-degree angle.
- Hold this position for 30 seconds, then lower the dumbbells back down with control.
Pro tip: The biceps hold is an excellent way to conclude your workout.
Zottman Curl
The Zottman curl is a fantastic curl variation that targets the muscles in your biceps and forearms.
- Stand with your feet hip-width apart, holding dumbbells near your hips with your palms facing forward.
- Without moving your upper arms, slowly curl the dumbbells toward your shoulders.
- At the top of the curl, rotate your wrists inward so that your palms face forward.
- Lower your arms slowly.
- Once your arms are fully extended, rotate your wrists and dumbbells back to the starting position.
Front Raise to Lateral Raise
This exercise is for strengthening your entire shoulder while engaging multiple muscles.
- Stand with your feet shoulder-width apart, arms relaxed, and dumbbells resting on your quads.
- Brace your core and keep your arms straight as you lift the weights straight up to shoulder height.
- Lower the weights back down.
- Then, raise the weights out to the sides and up to shoulder height.
- Return to the starting position to complete one repetition.
Include these arm exercises into your routine so you can sculpt and strengthen your shoulders, biceps, and triceps effectively. The great thing about these workouts is you can do them in a gym like In-Shape Gym or even at home.
Here’s how to do the Zottman Curl: