10 Best Exercises for an Arm Workout: Strength and Size Gains

Updated: 20 hours ago


Arm Workout dumbbell weight lifting

If you're looking to build some serious arm muscle, then you've come to the right place. In this blog post, we will list 10 of the best exercises for an arm workout. We'll also talk about the most common mistakes people make when working out their arms and how to fix them. So whether you're a beginner or an experienced weightlifter, there's something for everyone in this post!


Before we dive in: check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:


The Muscles in the Arms

There are three main muscle groups in the arms: the biceps, the triceps, and the forearm muscles. The biceps are located on the front of the upper arm, while the triceps are located on the back of the upper arm. The forearm muscles can be found on the lower part of the arm between the elbow and wrist.


The biceps are responsible for bending the elbow, while the triceps are responsible for straightening the elbow. The forearm muscles are used when gripping and holding objects.


Most people tend to focus on their biceps when they're working out their arms. However, it's important to remember that all three muscle groups are important and should be worked out equally. To build more arms size, it is important to focus on the triceps because they make up two-thirds of the upper arm.


In this blog post, we will focus on a more holistic approach to arm workouts. We will provide exercises that work all three muscle groups in the arms. By doing so, you will not only build more arm muscle but also improve your grip strength and elbow stability.



The Best Arm Workout Exercises

Before we get into the exercises, let's go over some general tips that will help you get the most out of your arm workout. First, always warm up before you start lifting weights. A simple way to do this is to take a brisk walk or jog for five minutes. Second, when you're lifting weights, make sure that you're using a weight that is challenging but not too heavy. You should be able to complete all the reps without struggling too much. If you can't, then the weight is too heavy. And finally, don't forget to stretch after your workout.


Now that we've gone over some general tips, let's get into the exercises!


Exercise #1: Bicep Curls

Bicep curls are a great exercise for beginners because they are relatively easy to do. To do a bicep curl, stand with your feet shoulder-width apart and hold a weight in each hand. Bend your elbows and curl the weights up towards your shoulders. Make sure to keep your upper arms still and only move your forearms. Once the weights are at shoulder level, slowly lower them back down to the starting position.

Exercise #2: Tricep Extensions

Tricep extensions are a great exercise for targeting the triceps. To do a tricep extension, hold a weight in your right hand and place your left hand on your hip. Bend your elbow and lower the weight behind your head. Once your elbow is at a 90-degree angle, extend your arm and return to the starting position. Repeat with the other arm.

Exercise #3: Forearm Curls

Forearm curls are an effective exercise for targeting the forearm muscles. To do a forearm curl, stand with your feet shoulder-width apart and hold a weight in each hand. Let your arms hang down at your sides with your palms facing forward. Bend your elbows and curl the weights up towards your shoulders. Once the weights are at shoulder level, slowly lower them back down to the starting position.

Exercise #4: Hammer Curls

Hammer curls are a great exercise for targeting both the biceps and the forearm muscles. To do a hammer curl, stand with your feet shoulder-width apart and hold a weight in each hand. Let your arms hang down at your sides with your palms facing your thighs. Bend your elbows and curl the weights up towards your shoulders. Once the weights are at shoulder level, slowly lower them back down to the starting position.

Exercise #5: Pushups

Pushups are a great full-body exercise. They target the chest, shoulders, triceps, and core muscles. To do a pushup, start in a high plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your chest down to the ground and then push back up to the starting position.

Exercise #6: Skull Crushers

Skull crushers are a great exercise for targeting the triceps. To do a skull crusher, start by lying on your back on a bench with your feet flat on the ground. Hold a weight in each hand and extend your arms straight up above your chest. Bend your elbows and lower the weights down towards your forehead. Once the weights are close to your forehead, extend your arms and return to the starting position.

Exercise #7: Close Grip Bench Press

The close grip bench press is a great exercise for targeting the triceps. It's similar to a regular bench press, but with a narrower grip. To do a close grip bench press, start by lying on your back on a bench with your feet flat on the ground. Hold the barbell with your hands shoulder-width apart and your palms facing forward. Lower the bar down to your chest and then press it back up to the starting position.

Exercise #8: Dips

Dips are a great exercise for targeting the triceps. They can be done either with your bodyweight or with added weight. To do a dip, start by holding onto the bars of a dip station. Extend your arms and lift your body up so that your legs are no longer touching the ground. Lower your body down until your elbows are at a 90-degree angle and then press back up to the starting position. To focus more on the triceps more instead of the chest, keep your elbows close to your body as you lower down.

Exercise #9: Overhead Tricep Extension

The overhead tricep extension is a great exercise for targeting the triceps. To do an overhead tricep extension, start by holding a weight in your right hand and placing your left hand on your hip. Bend your elbow and lower the weight behind your head. Once your elbow is at a 90-degree angle, extend your arm and return to the starting position. Repeat with the other arm.

Exercise #10: Shoulder Press

The shoulder press is a great exercise for targeting the shoulders. To do a shoulder press, start by standing with your feet shoulder-width apart and holding a weight in each hand. Raise the weights up to your shoulders and then press them overhead. Lower the weights back down to your shoulders and then press them back up.


Common Mistakes

Here are the most common mistakes people make when doing arm exercises:

  • Not using enough weight: If you're not using enough weight, you won't see the results you want. Make sure to use a challenging weight that allows you to complete all the reps with good form.

  • Not going through a full range of motion: When performing each exercise, make sure to go through a full range of motion. Don't cheat yourself by not going all the way down on a dip or not pressing the weight all the way overhead on a shoulder press.

  • Not using proper form: Form is important when performing any exercise, but it's especially important when doing arm exercises. Using improper form can lead to injury. Make sure to use good form and keep your core engaged throughout the entire exercise.

  • Not resting enough between sets: It's important to rest for at least 30 seconds between sets. This will allow your muscles to recover so that you can give 100% on each set.

Fixing these common mistakes will help you see better results from your arm workout. Remember to challenge yourself with the weight, go through a full range of motion, and use proper form on each exercise.


Summary

In this blog post, we listed the top ten best exercises for an arm workout. These exercises included:

  • Bicep Curls

  • Tricep Extensions

  • Forearm Curls

  • Hammer Curls

  • Pushups

  • Skull Crushers

  • Close Grip Bench Press

  • Dips

  • Overhead Tricep Extension

  • Shoulder Press

These exercises are aimed to help you gain strength and size. We also listed some of the most common mistakes people make when performing arm exercises and how to fix them. Remember to use proper form, challenge yourself with the weight, and take enough rest between sets. Thanks for reading!


Before we dive in: check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:


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