The 30 Best Arm Exercises of All Time

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone won’t get you signficantly bigger arms because they aren’t targeting the triceps, biceps, forearms, and shoulders.

For massive strength and size gains, you’ll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you’ll feel an awesome pump and get jacked in no time with these 30 arms exercises.

So I picked the best 30 Arm Exercises to get you jacked! Comment

Beth Bischoff 1 / 30
1. Hammer Curl

Hold a dumbbell in each hand with palms facing your sides and arms extended straight down. Keeping your upper arms against your sides, curl both weights at the same time, minimizing momentum used during the curl.

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2. Dip

Use dip bars, if available, or place your palms on a bench, chair, or on the floor as you extend your legs in front of you. Lower your body until your upper arms are parallel to the floor, but no lower. Extend your elbows to come up.

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3. Close-Grip Curl

Curl with your hands inside shoulder width, in the middle of the bar.

Chinup
4 / 30
4. Chinup

Grab the bar at (or slightly inside) shoulder width, with a supinated grip. While keeping core tight, pull yourself up until your chin is over the bar. Try not to use momentum to get your chin over the bar.

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5. Suspension Trainer Triceps Extension

Lengthen the straps and stand underneath the suspension trainer’s anchor point. Lean your weight forward and bend your elbows so you feel a stretch in your triceps. Your palms should face each other behind your head. Keeping your body straight and abs braced, extend elbows, rotating palms so they face down while extended.

Get into pushup position but place your hands close together so your thumbs and index fingers touch. Keeping your body in a straight line with abs braced, lower your torso until your chest is just above the floor, then press back up.

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7. Neutral-Grip Triceps Extension

Lie back on a bench or the floor holding a dumbbell in each hand with palms facing each other. Press the weights over your chest, then bend your elbows to lower the weights toward your face until you feel a stretch in your triceps. Extend your elbows. Keep your elbows facing the ceiling the entire set.

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8. Poundstone Curl


Grasp the barbell at shoulder width. Keeping your upper arms at your sides, curl the bar.

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9. Suspension Trainer Rotational Inverted Row

Hold the handles and lean back with arms extended so that your body is supported by the suspension trainer and only your feet are on the floor. Brace your core and hold your body in a straight line. (The lower you set the handles, the harder the exercise; you can elevate your feet to make it even more difficult.) Start with your palms facing your feet, and as you row your body up, twist your wrists out so your palms face up in the top position.

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10. Suspension Trainer Biceps Curl

Face the trainer’s attachment point and grasp the handles with palms facing up. Lean back with your abs braced, body straight, and arms extended in front of you. Curl your body up to the handles.

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11. Close-Grip Pushup

Place your hands inside shoulder width and lower your body until your chest is about an inch above the floor. To increase the difficulty, elevate your feet on a bench or box.

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12. Behind-the-Back Cable Curl

Attach a D-handle to the low pulley of a cable machine, grasp the handle in your left hand, and step forward (away from the machine) until there’s tension on the cable and your arm is drawn slightly behind your body. Stagger your feet so your right leg is in front. Curl the handle but do not allow your elbow to point forward.

EZ Bar Preacher Curl
Beth Bischoff 13 / 30
13. EZ-Bar Preacher Curl

Sit at a preacher bench and adjust the height so that your armpits touch the top of the bench. Grasp an EZ-curl bar at shoulder width with arms extended (but allow a slight bend at the elbows). Curl the bar, keeping the backs of your arms against the bench. Take three seconds to lower the bar back down.

Reverse Curl
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14. Reverse Curl

Grasp the bar overhand at whatever width is comfortable. Keeping your upper arms against your sides, curl the bar.

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15. Wide-Grip Curl

Grasp the bar with hands wider than shoulder width—if you’re using an Olympic bar, your pinkies should be on the outside knurling. Perform curls.

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16. Overhead Press

Set the bar up in a squat rack or cage, and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms vertical. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps at the top of the movement.
17. Pullover/Triceps Extension

Hold the bar with an overhand, shoulder-width grip while lying on a flat bench. Press the bar toward the ceiling and then reach it back over your head while bending your elbows until you feel a stretch in your lats. Then pull the bar back over your chest and extend your elbows. That’s one rep.

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18. Conventional Curl

Grasp bar with a closed supinated grip at slightly wider than shoulder width with feet shoulder-width apart. The bar should be in front of thighs with elbows extended down. Flex elbows to move bar toward shoulders. Keep upper arms stationary and knees slightly bent. When bar is close to shoulders, let elbows move back to the starting position.

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19. Side Curl with Band

Attach two bands to sturdy objects at shoulder height that face each other. Stand between them and hold an end in each hand. Raise your arms out 90 degrees with elbows extended—you should still feel some tension on the band in this starting position. Curl the bands toward your ears and hold the contracted position for two seconds.

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Decline Triceps Extension
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20. Decline Triceps Extension

Set an adjustable bench to a slight decline (around 30 degrees) and lie on it with a dumbbell in each hand. Hold the weights over your chest, palms facing each other. Bend your elbows and lower the weights to the sides of your head. Choose a weight you can do 12 reps with on the first set, and use it for every set.

21 / 30
21. Close-Grip Bench Press

Grasp the bar with your index fingers on the inside edge of the knurling (the rough part of the bar). Arch your back so there’s space between your lower back and the bench. Pull the bar off the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor, then press the bar back up. On your last set, use half the weight and perform as many reps as possible.

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22. Lying Triceps Extension

From the end position of your last rep of the neutral-grip press, allow your arms to drift back until the weights are over your face. Keeping your upper arms at that angle, bend your elbows and lower the weights behind your head. Extend your elbows, keeping the same angle with your upper arms.

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23. Face Pull

Attach a rope handle to the top pulley of a cable station. Grasp an end in each hand with palms facing each other. Step back to place tension on the cable. Pull the handles to your forehead so your palms face your ears and your upper back is fully contracted.

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24. Underhand Kickback

Stand holding a dumbbell in each hand and bend your hips back, lowering your torso until it’s almost parallel to the floor. Turn your palms to face in front of you and, keeping your upper arms against your sides, extend your elbows until your arms are parallel to your torso.

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25. Tate Press


Lie back on a bench or surface with dumbbells in each hand, arms extended over your chest and palms facing your feet. Point your elbows out and bend them to lower the weights almost to your chest, so they make L shapes. Extend your elbows.

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26. High Pull

Grasp the bar with hands about double shoulder width and hold it in front of your thighs. Bend your knees and hips so the bar hangs just above your knees. Explosively extend hips as if jumping and pull the bar up to shoulder level with elbows wide apart, as in an upright row.

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27. Band Lateral Raise

Step on the free end of each band with the opposite foot so the bands form an X in front of your body. Raise your arms 90 degrees out to the sides until your upper arms are parallel to the floor.

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28. Hindu Pushup

Get into pushup position. Push your hands into the floor to drive your weight back so your hips rise into the air. Your back should be straight and your head behind your hands. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor. That’s one rep.

29/30
29. Seated Dumbbell Clean


Hold a dumbbell in each hand and sit on the edge of a bench. Keeping your lower back flat, lean forward. Explosively straighten your body and shrug the weights so your arms rise. Allow the momentum to flip your wrists so you catch the weights at shoulder level.

BACK TO TOP

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30. Standing Dumbbell Flye

Hold a dumbbell in each hand by your sides. Without shrugging, use your upper body to swing the weights up a few inches. Your arms and torso will form an upside down V shape. Think of it as a lateral raise with momentum but without full range of motion.

Anything you want you can have! so claim it! There are 97 days till 2019. Lets go out and get the body that you want.

Your friend and coach,

Crystal aka Barbell_Barbie.NY on IG

References:

1.NASM (National Academy of Sports Medicine). 2018. NASM Essentials of Personal Fitness Training (6th ed.). Burlington, MA: Jones and Bartlett Learning.
McCormick BT, Hannon JC, Newton M, Shultz B, Detling N, Young WB. The Effects of Frontal- and Sagittal-Plane Plyometrics on Change-of-Direction Speed and Power in Adolescent Female Basketball Players. International Journal of Sports Physiology and Performance, 2016; 11(1), 102-107.

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