Whereas the arms will not be an space of the physique many people neglect within the health club – who doesn’t need larger arms? – all too usually folks’s repertoire of arm workout routines doesn’t prolong far past biceps curls.

That’s a difficulty if you wish to add power or measurement to your arms, if solely as a result of it’s the triceps that really make up the majority of your higher arms. To replenish your arm train playbook, we enlisted Mila Lazar, head of HIIT at boutique health club Another_Space, and Keith McNiven, founder of non-public coaching firm Proper Path Health, for recommendation.

“Working your arms doesn’t must contain a ton of kit, or be a laborious activity,” says Lazar. “Not solely will the strikes beneath provide you with extra outlined arms, however additionally they work varied different muscle teams on the identical time.”

Right here, Lazar and McNiven element their picks of the perfect arm workout routines for newbie, intermediate and superior gym-goers.

Newbie Arm Workout routines

Dumbbell overhead triceps extension

“This can be a easy transfer that actually isolates your triceps muscle mass,” says Lazar. “Maintain a dumbbell in each arms and raise it above your head till your arms are totally prolonged. Decrease the dumbbell behind your head by bending your elbows, after which return again to the totally prolonged place.”

Standing biceps curl

“Maintain a dumbbell in every hand, maintaining your elbows in step with your torso,” says Lazar. “Curl the weights up in direction of your shoulders, then again down in direction of your hips.”

Dumbbell overhead press

“I all the time embody the overhead press in my coaching as a result of it strengthens joints in addition to bettering your upper-body power,” says Lazar. “Maintain two dumbbells at head top along with your elbows bent at a 90° angle. Press the dumbbells above your head, totally extending your arms.”

Intermediate Arm Workout routines

Triceps dip

“In case you’re on the health club discover a bench for this train,” says McNiven. “And in the event you’re at residence or outside, a chair or park bench will work equally effectively.

“Grip the sting of the bench. Your legs must be out in entrance of you, along with your knees bent at round 90°. Slowly decrease your self utilizing your triceps muscle mass till your elbows are bent at round 90°, then come again as much as full extension. As you progress, straighten the legs as this implies extra work to your triceps.”


“The press-up would possibly seem to be a boring transfer, nevertheless it’s an incredible one for working a number of muscle teams on the identical time, and it additionally builds core power”, says Lazar. “Begin on all fours along with your arms immediately beneath your shoulders and arms prolonged, and legs straight supporting your weight in your toes. Decrease your chest to the bottom, then push again up.”

Entrance increase to lateral increase

“Maintain two dumbbells at your sides, palms going through you, and stand along with your ft shoulder-width aside,” says Lazar. “Along with your elbows barely bent, increase the dumbbells to shoulder top in entrance of you and decrease them once more. Then increase them to shoulder top out to your sides. Proceed to alternate between entrance and aspect (lateral) raises.”

Superior Arm Workout routines

Ring dip

“Begin by adjusting the peak of the rings so your ft received’t contact the bottom between reps,” says McNiven. “Mount the rings and get in a assist place – you ought to be above the rings along with your arms straight and supporting your body weight. Decrease your physique in a managed method, maintaining your arms near your sides, then press again as much as the assist place.”

Shut-grip triceps press-up

“I like the triceps press-up as a result of it actually challenges your arms to work a bit more durable, whereas additionally participating your core,” says Lazar. “Get right into a press-up place however place your arms nearer than shoulder-width aside beneath your chest. Decrease your self till your chest simply touches the bottom, then push again up.”

Handstand press-up

“The handstand press-up is one other transfer that actually pushes your arms a bit additional than the standard press-up,” says Lazar, “and it is usually nice for rising stability and stability – plus it’s enjoyable to do! Kick your ft up so you’re in a handstand place towards a wall and bend your arms to decrease your self so far as potential, then push again up.”

Barbell entrance increase

“Holding a barbell along with your arms shoulder-width aside, permit your arms to hold straight right down to mid-thigh top,” says Lazar. “Increase the bar straight out in entrance of you along with your arms prolonged till it reaches shoulder top, then slowly decrease it again to the beginning place.”