Upper body exercises that target the biceps, triceps, forearms, and shoulders help strengthen the arm muscles. These exercises can improve strength, endurance, and muscle definition in the arms.
These exercises include barbell curls, hammer curls, skull crushers, cable triceps pushdowns, lateral raises, and shoulder presses. Forearm exercises such as wrist curls and dumbbell rotations can also be included.
It is important to work with a fitness professional who can recommend exercises that match each person’s fitness level and goals. They can also provide guidance on the appropriate number of repetitions, sets, and training intensity.
Exercises for biceps
Some exercises for the biceps include:
1. Biceps curl
The biceps curl is an exercise that helps build biceps size and strength. It can be done with dumbbells or a barbell.
According to the American College of Sports Medicine (ACSM), resistance exercises such as biceps curls are effective for improving muscular strength and endurance when performed regularly.
How to do it: Stand with your back straight and your arms extended, holding the dumbbells or barbell with your palms facing up.
Bend your arms to lift the dumbbells or barbell to about shoulder height, keeping your elbows close to your sides.
Lower the dumbbells or barbell with control and repeat the movement 10 to 15 times, or as instructed by a fitness professional.
2. Hammer curl
The hammer curl targets the biceps and a forearm muscle called the brachioradialis and is often recommended to help increase overall arm size.
How to do it: Stand or sit while holding a dumbbell in each hand, with your palms facing inward and your arms extended at your sides.
Bend your elbows and lift the dumbbells to shoulder height, keeping your elbows close to your body throughout the exercise.
Slowly return to the starting position. Do 3 to 4 sets of 10 to 12 reps each.
3. Preacher curl
The preacher curl is an exercise that isolates the biceps to help build strength in this muscle. You can perform it using either dumbbells or a barbell.
How to do it: Sit on a preacher bench with your arms supported on the pad, holding the barbell or dumbbells with your palms facing up.
Then bend your elbows to bring the barbell or dumbbells up to shoulder height.
Return to the starting position and repeat the movement. You can do 3 to 4 sets of 10 to 15 reps each, or as recommended by a fitness professional.
4. Cable curl
The cable curl uses a crossover machine and can be done with a straight bar or an EZ bar attached to the machine.
How to do it: Attach the bar to the low pulley of the machine. Stand facing the machine with your feet shoulder-width apart.
Hold the bar with your palms facing up and keep your elbows at your sides throughout the exercise.
Bend your arms and pull the bar up to chest height, then return to the starting position with control. Repeat for 10 to 15 reps, for a total of 3 to 4 sets.
Exercises for triceps
Triceps exercises, which work the muscles on the back of the arm, include:
1. Cable triceps pushdown
The cable triceps pushdown is popular with both beginners and experienced exercisers because it is a safe and effective way to work the triceps. It helps build triceps strength and muscle definition.
This exercise can be done with a rope or a straight bar on the high pulley of a crossover machine.
How to do it: Attach the bar or rope to the high pulley. Stand facing the machine with your feet shoulder-width apart.
Hold the bar with your palms facing down, or hold the rope, while keeping your elbows at your sides and your arms bent at a 90º angle.
Slowly lower your forearms until they are close to your body and your arms are fully extended, then return to the 90º position. Do 3 to 4 sets of 10 to 12 reps each, or as instructed by a fitness professional.
2. Bench dip
The bench dip works all parts of the triceps and also engages the shoulders and core muscles to help improve stability.
How to do it: Sit with your legs extended straight in front of you (or slightly bent if that feels more comfortable) and place your palms on the edge of a bench behind you, fingers pointing forward.
Bend your elbows and lower your hips as far as you can, then push up using your triceps to raise your body.
Do 3 sets of 10 to 12 reps each, or as recommended by a fitness instructor.
3. Skull crusher
The skull crusher is recommended for strengthening and building the triceps. It can be done with dumbbells, a straight bar, or an EZ bar.
How to do it: Lie on a flat bench with your feet on the floor and hold the barbell or dumbbells with your palms facing up and your hands shoulder-width apart.
Extend your arms with the bar positioned over your chest, then bend your elbows and lower the bar or dumbbells toward your forehead or slightly above your head.
Slowly return to the starting position with your arms extended. Repeat this movement for 2 to 3 sets of 10 to 12 reps.
4. Triceps kickback
The triceps kickback can be done one arm at a time or with both arms together. It can be performed with a dumbbell or cable.
How to do it: Stand with your feet shoulder-width apart and your knees slightly bent. Lean your torso forward while keeping your back straight.
Hold the dumbbell or cable handle with your elbow bent at 90° and close to your torso, then extend your arm backward until it is fully straight.
Slowly return to the starting position without moving your elbow. Perform 3 sets of 10 to 12 reps each.
Also recommended: Tricep Exercises: 12 Home & Gym Moves (w/ Free Workout Plans) tuasaude.com/en/best-tricep-exercisesExercises for forearms
The forearm is the part of the arm between the elbow and the wrist. Some exercises for this area include:
1. Wrist curl
The wrist curl strengthens the forearm flexors, which are the muscles on the inner side of the forearm.
How to do it: Sit down and hold a dumbbell in one hand, resting your forearm on your knees or on a bench, with your palm facing up and your wrist hanging off the support.
Bend your wrist and bring the dumbbell as close as possible to your forearm using only wrist strength, while avoiding the use of other muscle groups.
Repeat the movement 12 to 20 times, then switch sides, doing 3 to 4 sets, or as recommended by a fitness professional.
2. Forearm rotation with dumbbell
This exercise strengthens the muscles responsible for forearm rotation and improves wrist stability.
How to do it: Stand with your feet shoulder-width apart or sit down. Hold a dumbbell with your elbow bent at 90º and close to your body.
Rotate your forearm upward and then downward, keeping the movement slow and controlled. Repeat 12 to 20 times on each side.
Exercises for shoulders
Some exercises for the shoulders include:
1. Shoulder press
The shoulder press can be done standing or seated, using dumbbells, a barbell, or a machine.
How to do it: Hold the machine handles, dumbbells, or barbell at shoulder height, with your palms facing forward and your arms bent at a 90º angle.
Push the dumbbells or barbell overhead until your elbows are fully extended. Slowly return to the 90º position and repeat 10 to 12 times, or according to the instructor’s guidance.
2. Lateral raise
The lateral raise focuses more on the side of the shoulders. It also helps improve upper body stability.
How to do it: Stand with your feet aligned with your shoulders and hold the dumbbells at your sides.
Lift the dumbbells out to the sides until they reach shoulder height, keeping your elbows slightly bent. Slowly lower your arms back to your sides, repeating 10 to 12 times for a total of 3 to 4 sets.
3. Face pull
The face pull is done on a crossover machine using a high pulley and a rope. This exercise mainly activates the back of the shoulders, along with the upper trapezius and rotator cuff, which are important for shoulder stability.
How to do it: Set the pulley at eye level or slightly above and attach the rope. Stand facing the machine with your feet hip-width apart.
Hold the rope with your palms facing each other and pull it toward your face, opening your elbows out to the sides.
Finish the movement with your hands beside your head and your elbows aligned with your shoulders. Return to the starting position and repeat 12 to 15 times for a total of 3 to 4 sets.