14 best arm exercises and arm workouts
But it doesn't just have to be for those who are home-workout regulars, or who have trainers or fancy gym memberships; you can build upper arm muscle even if you're a beginner!
Which muscles make up the upper arm?
1. Front upper-arm muscles
Biceps brachii – often referred to as just biceps, this muscle begins at the front and back of your shoulder and joins together again around the elbow.
Brachialis – this muscle acts as a bridge between your forearm and upper arm and lies beneath the bicep muscle.
Coracobrachialis – this muscle is located near the shoulder and helps bring your arm closer to your body while also stabilising the shoulder joint mid-movement.
2. Back upper-arm muscles
Triceps brachii – often referred to as just triceps, this muscle lays along the back of the upper arm and helps with forearm extension.
Anconeus – a smaller muscle that helps with forearm rotation and elbow extension
10 arm exercises for strong upper arms
If you find any of these exercises too difficult, don't be afraid to scale back – whether that means dropping to your knees, reducing the weight, or slowing the movement down.
1. Shoulder taps
A) In a high plank position, tap your opposite hand to opposite shoulder, making sure to keep your core engaged and hips level.
Drop your knees to the floor if this move is too hard to do on the balls of your feet. Try to keep your core engaged and with a high straight diagonal line from shoulders to hips whilst you perform the move.
2. Air punches
A) In a standing position, punch out – with power – directly in front of you. Try not to lock out your knees – keep a soft bend and engage through your core to stabilise yourself.
3. High plank
A) Get into a high plank position with your hands directly under your shoulders, core braced, bum tight and feet together. Try to keep a high, straight diagonal between your shoulders and hips.
4. Push-ups on knees
A) Get into plank position, with your hands under but slightly outside of your shoulders. Drop your knees to the floor – make sure your body still forms a high diagonal between shoulders and hips.
B) Lower your body until your chest nearly touches the floor. As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move.
C) Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.
If your hips sag at any point during the exercise, your form has been broken. When this happens, consider that your last repetition and end the set.
5. Commandos
A) Get in a press-up position with hands flat on the ground.
B) One hand at a time, lower yourself onto your forearms and hold plank position.
C) Raise yourself back into press-up position and repeat.
6. Push-ups
A) Get into plank position, with your hands under but slightly outside of your shoulders.
B) Lower your body until your chest nearly touches the floor. As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move.
C) Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.
7. Walkouts
A) Standing at the top of your mat, roll down and walk your hands out until you're in a high plank position.
B) Keeping elbows close to your ribs, engage your core and pause.
C) Walk your hands back towards your feet. Roll up and repeat.
8. Lay down push-ups
A) Lie on your stomach with arms out in front of you and legs straight behind, with toes pointing to the floor.
B) Placing both hands either side of your chest, extend your arms and lift up into a push-up, resting on the balls of your feet. Lower your body slowly back to the floor keeping your back straight.
9. Hand-release push-ups
A) Set up for a normal push up, with wrists under elbows and core engaged.
B) Keeping elbows tucked into your toro, bend them and lower down until your entire body is touching the floor.
C) Release your hands by raising them quickly off the floor.
D) Replace your hands and push back up to starting position. That's one rep.
10. Inchworm
A) Stand with your feet hip-width apart, then bend at the waist and place your hands on the floor.
B) Keeping your legs straight – but not locked out – walk your hands forward while keeping your abs and back braced.
C) Slowly walk your feet back to your hands.
11. Dead hang
These build shoulder stability and rotator cuff strength, while improving grip strength.
A) Find or set up a bar on a chin up bar, machine or in a squat rack.
B) Grip the bar using an overhand grip (palms facing away from you). Your hands should be shoulder-width apart or slightly wider. It is usually more comfortable to go slightly wider.
C) Don’t jump into the position; set up so that you can simply take your feet off the floor or a block if you're tall enough, and get into position without too much swinging.
D) Exhale fully to engage your core, squeeze your glutes, tuck your tail bone, and relax your shoulders. The aim is to keep your ribcage down and pelvis slightly tucked to prevent your spine from hyperextending, maintaining a steady breath and avoid exaggerated swinging - a little movement is normal.
E) Hold the position until you feel your shoulders and neck are overly tensing to sustain the position.
12. Tricep dip
A) Set up your position
Find a stable surface like a bench, chair, or step that is about knee height.
Sit on the edge of the surface with your hands placed shoulder-width apart, fingers pointing forward, and palms firmly gripping the edge.
B) Position your legs
Extend your legs in front of you with your heels on the floor and knees slightly bent. For beginners, keep your feet closer to your body with knees bent at 90 degrees. For more intensity, straighten your legs completely.
C) Prepare for the dip
Shift your body weight off the surface, supporting yourself with your arms. Keep your chest lifted and your back close to the bench or chair. Your arms should be straight, but do not lock your elbows.
D) Lower your body
Bend your elbows slowly and lower your body down toward the floor. Keep your elbows pointing straight back, not flaring out to the sides. Lower until your elbows form about a 90-degree angle.
E) Push back up
Press through your heels of your hand to straighten your arms, lifting your body back to the starting position. Be sure to engage your triceps and avoid using your legs to push up.
How do I add weights to my arm exercises?
If you're ready to up the ante, you could consider adding some weights into your routine. These moves are super simple and easy to follow, even if you're new to strength training - all you need are a pair of dumbbells.
13. Bicep curls
Start with a dumbbell in each hand, arms down and palms facing your body.
Rotate each hand so your palms face forwards. Keeping a slight bend in the knees, activate your glutes.
Engaging your core to avoid any sway in the hips, bend your arms, lifting the weights to chest height in a slow, controlled movement.
Keep your shoulders relaxed and down, and keep your head, neck and spine neutral. Don’t arch your back.
In another slow, controlled movement, lower the weights back down to your thighs by straightening your arms.
14. Dumbbell front raise
Standing with your feet shoulder-width apart and knees slightly bent, hold the dumbbells in an overhand grip in front of your hips.
Keeping your arms straight, lift the weights up and out until they're at shoulder height, engaging your core to avoid leaning back.
Pause, then slowly lower the dumbbells back down in front of your body for a count of four seconds. That's one rep.
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