If you want to strengthen your upper arms, the two main muscles you need to target are the biceps (front) and the triceps (back). Too often, people focus on their biceps in the gym because their knowledge of arm exercises extends to the biceps curl. However, a balanced approach to biceps and triceps work is the key to building lean, tight upper arms.
To help you balance your arm training, we've put together a quick four-step circuit that hits both triceps and the biceps, and chest and shoulders. You can do this as standalone training if you are waiting for time, or add the exercises to your existing training session to ensure that your arms receive the attention they deserve. And if you've mastered this below, read our guides on the best biceps and triceps exercises for beginners, intermediate and advanced athletes, and start taking new steps to keep things interesting.
How To Workout
Get the following exercises done twice a week. Follow the following sets, repetitions and pause rules, depending on your abilities. Do not go overboard when choosing your weights. It is important that you complete each repetition with a good shape. So choose a weight that you can empower while your arms are tired in the end. When you're done thinking you could do another set with the same weight, you've become too light, so next time you're exercising, make sure you're increasing your weight.
Beginner: Sets 2 Repeats 8 Remainder 30sec
Intermediate: Sets 3 Repeats 1
Advanced: Sets 4 Reps 10 Remainder 30sec
Place your hands on a bench with slightly raised ground. Bend your arms to slowly lower yourself until your elbows make a 90 ° angle. Return to the beginning and repeat.
Holding a dumbbell in each hand on the sides, roll on a dumbbell on the shoulder. Lower slowly and repeat with the other dumbbell. This is a repeat. Continue in flowing movements.
Hold a dumbbell in each hand, arms at your sides. Raise your arms up and out until they reach shoulder height. Lower the weights slowly and repeat the procedure.
Curl and press
Hold a dumbbell in each hand and roll the weights up to your shoulders. Stretch your arms up to the ceiling and twist your wrists so that your palms face forward. Reverse the movement and repeat the process.