Feb 05, 2025

Aarushi Bhadury

10 Exercises You Should Do For Arm Strength

​Bicep Curls​

Stand with feet shoulder-width apart, holding dumbbells with palms facing forward. Curl the weights up towards your shoulders, squeezing your biceps at the top. Lower slowly and repeat.

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​Close-Grip Bench Press​

Lie on a bench with a barbell or dumbbells. Grip the bar slightly narrower than shoulder-width apart. Lower the weight to your chest, then push back up. This variation of the bench press emphasizes the triceps.

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​Concentration Curls​

Sit on a bench with feet flat on the floor. Rest your working arm's elbow on your inner thigh. Curl the weight up, focusing on squeezing your bicep. This isolates the bicep muscle for a more intense workout.

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​Front Raises​

Similar to lateral raises, but raise your arms straight out in front of you. This works the front of your shoulders.

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​Hammer Curls​

Similar to bicep curls, but hold the dumbbells with palms facing your body. Curl the weights up, keeping your wrists straight. This variation also works your forearms.

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​Lateral Raises​

Stand with feet shoulder-width apart, holding dumbbells at your sides. Raise your arms out to the sides until they are parallel to the floor. Lower slowly and repeat. This targets the side of your shoulders.

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​Overhead Press​

Stand with feet shoulder-width apart, holding dumbbells or a barbell overhead. Press the weight upwards, extending your arms fully. This works the shoulder muscles and also engages the triceps.

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​Overhead Tricep Extensions​

Hold a dumbbell or resistance band overhead. Lower the weight behind your head by bending your elbows, then extend back up. This works the long head of the triceps.

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​Tricep Dips​

Use a chair or bench. Place your hands behind you, fingers facing forward, and lower your body by bending your elbows. Push back up to the starting position. This is a bodyweight exercise that effectively targets the triceps.

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​Wrist Curls​

Sit with your forearms resting on your thighs, palms facing up. Hold a light weight and curl your wrists upwards. This strengthens your forearm muscles, which are important for grip strength.

Credit: Canva

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