There are several effective upper arm exercises for strength training that target the biceps, triceps, and shoulders. You don’t need any fancy gym equipment to perfom these best upper arm exercises for strength training.
Remember to start with weights that challenge you but allow you to maintain proper form, and gradually increase the weight as you get stronger. It’s also important to warm up before exercising, use proper form to avoid injury and consult with a qualified fitness professional if you’re new to strength training or have any health concerns.
Here are some of the best upper arm exercises:
This classic exercise targets the biceps and can be done with dumbbells, barbells, or resistance bands. Stand with feet shoulder-width apart, hold the weight with palms facing forward, and curl the weight up towards your shoulders while keeping your elbows stationary. Lower the weight back down and repeat for several sets.
They are a great bodyweight exercise that targets the triceps and can be done using a bench, chair, or step. Sit on the edge of the bench or chair, place your hands shoulder-width apart with fingers pointing forward, and lower your body down towards the floor by bending your elbows. Push back up to the starting position and repeat for several sets.
An overhead press is a compound exercise that targets the shoulders, as well as the triceps and upper back. Hold a dumbbell or a barbell at shoulder level with palms facing forward, and press the weight overhead while keeping your core engaged and your back straight. Lower the weight back down and repeat for several sets.
A hammer curl is a variation of the biceps curl that targets both the biceps and forearms. Hold a dumbbell in each hand with palms facing inwards (hammer grip), and curl the weights up towards your shoulders while keeping your palms facing each other. Lower the weights back down and repeat for several sets.
Close-Grip Bench Press
Next, this variation of the bench press targets the triceps more intensely than the standard bench press. Lie on a bench with a barbell, grip the bar with hands shoulder-width apart, and lower the bar towards your chest while keeping your elbows close to your body. Push the bar back up to the starting position and repeat for several sets.
Chin-ups target the biceps, back, and shoulders and involve hanging from a bar and pulling yourself up towards it.
This exercise targets the triceps, chest, and shoulders and involves pushing your body weight up from the ground.
Skull crushers are an exercise that specifically targets the triceps. Lie on a flat bench and hold a barbell with your hands shoulder-width apart. Lower the barbell towards your forehead, keeping your elbows stationary, and then extend your arms to bring the barbell back to the starting position.
Finally, it is an exercise that isolates the biceps and helps to improve the bicep peak. Sit on a bench with a dumbbell in one hand, place the back of your upper arm against your inner thigh, and curl the weight towards your shoulder, keeping your elbow stationary.
The great news is you don’t have to have any fancy gym equipment to do these best upper arm exercises for strength training. All you need is dumbbells, a barbell, a hanging bar, or a chair. Remember to use proper form and start with lighter weights if you’re a beginner, gradually increasing the weight as you get stronger. It’s also important to consult with a qualified fitness professional before starting any new exercise program, especially if you have any underlying health conditions.