Arms workout: What are the best exercises for arm strength?


A pair of big arms don’t just look good, but they can seriously help when you’re in the gym or when you’re improving your fitness.

It’s no secret though that you won’t just get big arms overnight, so you will have to train in order to get the gains you want to see.

As always, the intensity of your training is a personal thing, but it’s important to always eat well and train regularly.

What is the best workout for bigger arms?

Direct arm training doesn’t necessarily needed to be done at a high frequency because since your arms have supporting roles in basically all upper body training.

These exercises are well-rounded suggestions, so don’t be worried to adapt them to whatever suits you best.

  • Cheat Curl or Barbell Curl: 3 x 6, two minutes rest.
  • Incline Dumbbell Hammer Curl or Reverse Curl: 3 x 8 -10, 90 seconds rest.
  • Dumbbell Spider Curl or Preacher Curl: 2 x 12 – 15, 60 seconds rest.
  • Close-Grip Bench Press: 3 x 6 – 8, two minutes rest.
  • Cable Pressdown (V-Bar or Cambered Bar): 3 x 8 – 10, 90 seconds rest.
  • Rope Overhead Extension or Cable Kickback: 2 x 12 – 15, 60 seconds rest.

What are the best arm strength workouts?

Direct arm work is the best form of training to increase the strength of your arms. It’s vital that these exercises complement your primary lifts or activities, and the training should not hamper your performance elsewhere.

Therefore, you should perform these workouts on its own day, or after your normal training session.

  • Hammer Curl: 4 x 6, two minutes rest.
  • JM Press: 4 x 6, two minutes rest.
  • Reverse Preacher Curl: 2 x 10 – 12, 90 seconds rest.
  • Overhead Rope Extension: 2 x 12 – 15, 90 seconds rest.
  • Plate Pinch: 2-3 sets to failure, 60 seconds rest.

What are the best arm workouts for beginners?

If you’re relatively new to the gym, you can make huge gains during your first months of training. Making the most of this period is what matters most.

You will be able to get a lot out of a little if you’re new to the gym, so performing these exercises just once a week will make a big difference. Do feel free to decrease rest times or increase the volume if you find things a little easy.

  • Easy-Bar Skull Crusher: 3 x 8, two minutes rest.
  • Standing Dumbbell Curl: 3 x 8, two minutes rest.
  • Dumbbell Overhead Extension: 2 x 10 – 12, 60 seconds rest.
  • Easy-Bar Reverse Curl: 2 x 12 – 15, 60 seconds rest.

What are the best arm workouts for weightlifters?

Whether you’ve just started lifting or love to watch and learn from Olympic weightlifters, optimising your elbow stability is the key.

Depending on your phase of training, perform these exercises two or three times a week. Definitely consider taking things a little easier on the second exercise if you have an event coming up.

  • Barbell Reverse Curl + Barbell Overhead Extension: 2 x 8-12, 60 second rest.
  • Kettlebell Curl + Kettlebell Skull Crusher: 2 x 12-15, 60 second rest.
  • Zottman Curl: 2 x 15, one minute rest.
  • Band Overhead Extension: 2 x 15-20, 60 second rest.



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