You’ve found the right place if you are looking for the best exercises for your arm muscles for your next workout.
Biceps are one of the most sought-after body parts to train. Whether you’re a Bro Split veteran or new to the gym, you’re likely familiar with a bicep curl… undoubtedly one of the most common arm exercises.
Be careful not to be obsessed with the muscles in the front of your arms. The triceps have more muscle mass than your biceps, so they are often overlooked in pursuit of bulging arms.
You’re ready to elevate your triceps and biceps exercises to the next level. Feel the power of the best arm exercises to increase muscle mass, strength, and performance.
Six of the most effective exercises for the arms will take your arm workouts up a notch.
Scroll down to learn more about the various arm exercises and how to do each one correctly.
Click here to see the top five chest exercises
Biceps
You’ll likely come across many different exercises while working out, including some that target your biceps in a variety of ways.
We are confident that the most effective lifts can be found in the most simple of movements. These three biceps exercises can be done correctly during your next arm workout, and you will reap the benefits.
Barbell Bicep Curl
Muscles Targeted: Biceps Brachii (Long Head & Short Head)
Overview:
The Barbell Bicep Curl should be included in your arm workout. The barbell is a great tool for building muscle mass in the biceps. It allows both arms to work together and helps shift more weight each rep.
Remember that increasing volume via total weight and reps can stimulate adaptation in the targeted muscle groups, which leads to muscle growth and development.
TIP: The classic bad form of the bicep curl is erratic swinging at its bottom. You should aim for a strong contraction at the top of the rep. Then, do a slow, three-second eccentric movement.
Dumbbell Preacher Curl
Muscle Targeted: Biceps Brachii & Brachialis
Overview:
The preacher curl is a great exercise to strengthen the biceps brachii. This exercise is also known as the ez-bar preacher curl. However, dumbbells can be used to unilaterally condition both arms.
The preacher curl bench or an incline bench with dumbbells is a great way to target your biceps. It reduces the ability to cheat’ and places more emphasis on contraction throughout the movement.
TIP: Make a preacher hammer curl by rotating your grip. This will isolate the hands and give you more attention to the forearm, Brachialis, and Brachioradialis.
Cable Bicep Curl
Muscle Targeted: Biceps Brachii
Overview:
You don’t have to overlook cable bicep exercises in favor of dumbbell or barbell variations. The Cable Bicep Curl can be used to increase arm training volume, and is often used at the end of sessions that have a greater repetition focus.
The cables used for bicep curls create a constant tension environment that allows the biceps to work in a unique way compared with the other methods.
TIP: The cable machine is great for dropping sets and working to failure. The weight pin system makes it easy to change resistance.
These five leg exercises are a great addition to your next exercise routine
Triceps
If you don’t work your triceps and biceps, it isn’t an arm exercise. The triceps are three muscles that are located at the back of your upper arm. Their main function is to extend your elbow.
The triceps muscle fibers are also recruited by larger push movements like triceps dips or barbell bench press. We’re here to help you isolate the muscle with the best triceps exercises.
Skull Crusher
Muscle Targeted: Triceps Brachii (Lateral Head, Medial Head & Long Head)
Overview:
Also known as the Lying Triceps Extension, skull crusher is a great exercise to target big triceps. This triceps exercise can be done with either the ez or barbell. It allows both triceps and triceps to work together, as it targets all three triceps brachii.
Concentrate on slow, eccentric movements, then extend your arms powerfully, engaging your triceps all through the exercise.
TIP: Do not lose weight. Otherwise, you will see why this exercise is known as the’skull crushing’.
Pushdown Cable Triceps
Muscle Targeted: Triceps Brachii
Overview:
The cable machine can be used for more than just bicep exercises. Mounting the attachment higher on a frame allows for many cable tricep extensions to be done.
The Cable Tricep Pushdown uses the straight bar attachment to target the three heads the triceps. It helps isolate the triceps Brachii.
Cable Extension is an excellent tool for beginners, before you move on to more challenging exercises. It helps develop muscle conditioning and strength.
Experiential lifters can also benefit from the cable system. They can isolate key areas of their triceps using different tricep extension attachments and single-arm triceps exercises.
TIP: To effectively triceps, a strict posture is essential. You should have a balanced stance with soft knees, retracted shoulders and soft knees. Throughout the movement, keep your elbows pinned to your sides.
Single-Arm Dumbbell Extension for the Overhead Triceps
Muscle Targeted: Triceps Brachii
Overview:
This is a great exercise to isolate the tricep. Lift the arm above your head to stretch the long head muscle and place more emphasis on the contraction.
This lift will require you to let go of your ego. Although the single-arm overhead extension limits how much weight you can lift, it doesn’t diminish its effectiveness. As your stability and strength improves, you can start with a lighter weight.
This dumbbell exercise is a great one for triceps because it targets the three heads of the muscle.
TIP: Keep your lower back straight when standing.
Here are six of our favorite arm exercises that you can do in your next session.
Have a favorite arm day exercise routine that’s not on this list?
