Strong, toned arms do more than just look good and boost your confidence. There are also key health benefits that come from working out your arm muscles. Having stronger arms and shoulders can reduce your risk of injury and can help improve your posture. Stronger arm muscles also help protect your bones and stabilize your joints. Fortunately, toning and strengthening your arms doesn’t require much. A regular arm workout using just a simple set of dumbbells can get you the results you want. With the help of this article, we will try to figure out some of the best arm workout exercises that you can incorporate into your daily workout regime.
Benefits of Arm Workout Exercises
- Makes Daily Tasks Easier – Whether you are driving, carrying shopping bags, picking up kids, or even doing the laundry, daily living is a little bit easier when you’ve got powerful arms.
- Increases Results in any Workouts – Exercises that focus on other body parts, such as swimming and running tennis and yoga, strong arms provide the balance and foundation to propel your results from good to great.
- Helps to Manage Your Weight – Arm exercises are also a fantastic way to strengthen and tone your core as your abdominal muscles engage when you perform the repetitions.
- Provides a Healthy Heart – Strengthening arms can boost bone density and keep your bones healthy, which is particularly important as you get older.
- Offers Flexibility – Arm exercises are one of the most flexible types of training as you can tone your arms with little or no equipment whether you are at home, at the gym or even on holiday. Toned arms can also boost your confidence and encourage you to wear tops that show off your muscle definition.
Top 10 Exercises for Bigger Arms
1.) Palms Up Wrist Curl – Palms-up Wrist curl is considered one of the best arm workout exercises. This exercise works the flexor muscles located on the back or underside of your forearm.
Steps To Perform
- Start with 5- or 10-pound dumbbells, or a lighter weight if needed.
- Sit straight up in a chair or on a bench, with your knees at a 90-degree angle to the floor.
- Hold the dumbbells with your palms up. Rest your forearms on your thighs and let your hands hover just beyond the edge of your knees.
- Relax your hands so the weights fall slightly below the top of your knees.
- Slowly curl the weights upward, then return to the starting position.
2.) Palms-down wrist curls – Palms-down wrist curls are considered one of the best arm workout exercises. This exercise is done the same way as palms-up curls. The difference is that when you rest your hands over the edge of your knees, your palms are facing down toward the floor.
Steps To Perform
- Start with 5- or 10-pound dumbbells, or a lighter weight if needed.
- Sit straight up in a chair or on a bench, with your knees at a 90-degree angle to the floor.
- Hold the dumbbells with your palms up. Rest your forearms on your thighs and let your hands hover just beyond the edge of your knees.
- Relax your hands so the weights fall slightly below the top of your knees.
- Slowly curl the weights upward, then return to the starting position.
3.) Bicep curls – Bicep curls are considered one of the best arm workout exercises. The standard bicep curl can be done standing or sitting at the end of a bench.
Steps To Perform
- Hold a dumbbell in each hand, with your arms down by your sides.
- As you exhale, slowly curl the weights up toward your shoulders.
- Focus on using your biceps to pull the weights up. Don’t sway, lean forward, or arch your back as you bring them up. Keep your core engaged and your back straight.
- Pause, then lower the dumbbells to the starting position.
4.) Concentration curls – Concentration curls are considered one of the best arm workout exercises. Experts confirmed that the concentration curl is the most effective exercise for isolating and strengthening your biceps.
Steps To Perform
- Sit on a bench or chair with your legs apart; lean forward slightly.
- Pick up a dumbbell with your left hand and rest your elbow against the inside of your left thigh. This is the starting position.
- With your palm facing up, slowly curl the dumbbell toward your shoulder.
- Pause, then slowly lower the weight to the starting position.
- After you do a set with your left arm, do the same with your right arm.
5.) Triceps kickback – Triceps kickback is considered one of the best arm workout exercises. Triceps kickbacks are an excellent exercise for isolating, toning and strengthening your triceps.
Steps To Perform
- Stand with a dumbbell in each hand, your arms down at your sides, and your palms facing each other.
- With your arms close to your sides and your knees slightly bent, lean forward at the waist.
- As you exhale, straighten your arms so the dumbbells finish slightly behind you.
- Pause, then bring your arms back to the starting position.
6.) Overhead extension – Overhead extension is considered one of the best arm workout exercises. An overhead extension requires only one dumbbell at a time.
Steps To Perform
- Sit or stand with your back straight. Hold one dumbbell with both hands around the handle.
- Lift the dumbbell straight up over your head to start.
- Slowly bend your elbows so that the dumbbell lowers behind your head.
- Then, slowly raise the dumbbell to its starting position.
7.) Chest press – Chest press is considered one of the best arm workout exercises. A chest press is also known as a bench press. It’s a classic upper body strengthening exercise that works several muscles at once, including your pectorals (chest), triceps, and deltoids (shoulders).
Steps To Perform
- Lie on the floor or on a bench, with your feet flat on the floor.
- Hold a dumbbell in each hand, with your palms facing down toward the floor. Bend your elbows so that your hands are at a 90-degree angle from the floor.
- Inhale, and position the dumbbells a little wider than your chest. This is the starting position.
- As you exhale, push the dumbbells upward, keeping your elbows slightly bent.
- Then, slowly lower the dumbbells back to the starting position.
8.) Lateral raise – Lateral raise is considered one of the best arm workout exercises. A lateral raise works your shoulder muscles as well as your triceps.
Steps To Perform
- Stand or sit with your arms at your sides and a dumbbell in each hand.
- With your palms facing in toward your body and your elbows slightly bent, raise the dumbbells so your arms are parallel to the floor. You should be making a T-shape.
- Slowly lower the dumbbells to the starting position.
9.) Dumbbell front raise – Dumbbell front raise is considered one of the best arm workout exercises. Dumbbell front raises are similar to lateral raises. This exercise works your shoulder muscles, chest muscles, and your biceps.
Steps To Perform
- Sit or stand with a dumbbell in each hand.
- Position your arms in front of you, with your palms facing your thighs.
- Slowly raise the dumbbells up, keeping your arms straight, until your arms are parallel to the ground.
- Slowly return the dumbbells to the starting position.
10.) Military press – Military press is considered one of the best arm workout exercises. A military press, also known as a shoulder press, targets the muscles in your shoulders, arms, and chest. It can be done seated or standing.
Steps To Perform
- With your palms facing forward, hold a dumbbell above each shoulder, at approximately chin height.
- Exhale as you press the dumbbells up, ending with the weights above your head, your elbows slightly bent.
- Hold the dumbbells above your head for a moment, then slowly lower the weights back to the starting position.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
