Exercises For Arms

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Best 9 Exercises For Arms

by Valerie Zeller Valerie Zeller

1. Burpee

Burpee
Burpee
Burpee

Burpee

Burpees are the ultimate exercise, a dynamic movement combining both strength and cardio by engaging most major muscle groups of the body in rapid succession. They involve squats, push-ups and jumps, and you should expect your heart rate to elevate significantly while performing them.

How to do Burpee

  • Stand with your feet shoulder-width apart and your hands at your sides.

  • Bend your knees and reach your palms to the floor in front of you.

  • Jump down into plank position on all fours, then lower your body down to a push-up position.

  • Complete the push-up, returning your body to plank position.

  • Jump your feet them forward, going back to the squatting position from earlier in the movement.

  • Press up and jump, raising your arms above your head. Enter gently and perform the practice.

Windmill
Windmill
Windmill

Windmill

Windmill is a bodyweight exercise that works your abs, hamstrings, deltoids, wrist flexors, front deltoids and side deltoids and is a great easy move. When done correctly, it can effectively target your arms, core, legs, lower body, shoulders, upper body, upper legs and waist. It requires no equipment to do.

Overhead Press
Overhead Press
Overhead Press

Overhead Pres

Overhead Press is a strength exercise that works your triceps, deltoids, rear deltoids and upper pecs and is a great easy move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.

4. Chin Up

Chin Up
Chin Up
Chin Up

Chin Up

Chin Up is a strength exercise that works your biceps, deltoids, lats, rhomboids and front deltoids and is a great simple move. When done correctly, it can effectively target your arms, back, middle back, shoulders and upper body. It requires pull-up bar to do.

How to do Chin Up

  • The Chin-Up movement is one of the most common and effective movements for building power in the back and shoulders.

  • Start off by grabbing the bar with an overhand grip, letting your body hang from the bar and keeping your arms straight as this will be your starting position.

  • When in place, gradually raise yourself up so that your head is higher than the floor, relaxing your back muscles and lats and keeping for a count.

  • Go back to the starting point and replicate for as many reps and sets as needed.

  • Tips :

  • Your legs will remain in sync with your body during this workout.

Swan Exercise
Swan Exercise
Swan Exercise

Swan Exercise

Swan Exercise is a none exercise that works your abs, triceps, deltoids, pecs, rhomboids and spinal erectors and is a great easy move. When done correctly, it can effectively target your arms, chest, core, lower back, lower body, middle back, shoulders, upper body, upper chest and waist. It requires mat to do.

Barbell Bench Press
Barbell Bench Press
Barbell Bench Press

Barbell Bench Pres

Barbell Bench Press is a strength exercise that works your triceps, deltoids and pecs and is a great basic move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.

How to do Barbell Bench Press

  • Bench press is a perfect workout for creating a strong arm.

  • The bench press is one of the strength movements, considered to be very good for constructing body mass. Knowing how to perform a good bench press is well worth the effort.

  • Lay with your back down on a bench and your feet squarely on the ground and the bar leaning on the bench's shelf.

  • Slowly take the bar off the rack and keep it over the shoulders because that would be the starting spot.

  • Then drop the bar down so it is just over your stomach, making sure that it doesn't strike or bang into your face.

  • Keep this spot quickly to make sure you have full hold of the handle, then bring it back up to the starting postion.

  • Place the bar on the rack and that will complete your collection.

  • Tips :

  • Through adjusting the width of the grip on the bar will shift the emphasis and direction of the exercise. Use a medium grip is the most common grip on the bar and is slightly narrower than shoulder-width that is usually indicated on the bar.

  • Having a spotter when doing this workout is important to ensure sure that the bar doesn't drop into the chest and a spotter will offer encouragement to raise more weight.

  • The most critical aspect about the bench press movement is choosing a weight that you can handle while preserving good posture. Some people attempt to carry more weight than they can bear which results in hurting and wrongly executing the exercise.

Dumbbell Bicep Curl
Dumbbell Bicep Curl
Dumbbell Bicep Curl

Dumbbell Bicep Curl

Dumbbell Bicep Curl is a strength exercise that works your biceps and is a great basic move. When done correctly, it can effectively target your arms and upper body. It requires dumbbells to do.

How to do Dumbbell Bicep Curl

  • Place a dumbbell in each hand with an overhand grip and arms completely raised with hands facing the eyes. Feet should be shoulder-width apart and dumbbells should be resting at thigh level.

  • Curl one dumbbell toward the same shoulder, keeping the opposite arm extended. As you curl the weight up, slightly rotate the wrist so your palm is facing you. Wait, and then move to the starting spot. Alternate faces in the next repeat.

Reverse Grip Dumbbell Preacher Curl
Reverse Grip Dumbbell Preacher Curl
Reverse Grip Dumbbell Preacher Curl

Reverse Grip Dumbbell Preacher Curl

Reverse Grip Dumbbell Preacher Curl is a strength exercise that works your forearm muscles and is a great basic move. When done correctly, it can effectively target your arms, forearms and upper body. It requires dumbbells to do.

How to do Reverse Grip Dumbbell Preacher Curl

  • Start out sitting on a preacher bench with the upper arms leaning upon the padding and gripping a dumbbell in one side with a reverse handle.

  • Slowly raise the dumbbell up towards your shoulders, squeezing in your forearms and hold for a count.

  • Return back to the starting position.

  • Repeat for as many reps and sets as desired.

Plow Pose
Plow Pose
Plow Pose

Plow Pose

Plow Pose is a challenging yet rejuvenating yoga pose typically done at the end of a practice. The position helps reduce backache by opening up the neck and back, as well as stretching the spine and shoulders.

How to do Plow Pose

  • Begin by lying flat on your back, then raise your legs straight up to create an "L" shape with your torso.

  • Place your hands close to your thighs and bring your legs and feet upward, arms over your shoulders. Reach your feet to the floor behind your head and tuck your hands beneath.

Looking for more?

Check out these 466 exercises which target your arms, upper body, shoulders, chest and upper chest. Most of them require either dumbbells or no equipment, mat, barbell or weight machine and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many exercises for arms are there?

Now we have 466 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work triceps, deltoids, pecs, abs and biceps.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.