Looking to strengthen your upper body? Having strong arms not only looks good, but it can also lower the risk of injury, help make day-to-day life easier, and promote overall improved health including bone health, metabolism, and endurance.
The two main muscles in your upper arms are your biceps and triceps. In this article, our professional fitness coaches put together a list of some of the best exercises for your biceps and triceps.
1. Curls
These can be done with barbells, dumbbells, or a machine. Slight adjustments with your hand position can make a difference in what muscles are being worked.
- Hammer Curl
Place your feet shoulder-width apart. With your palms facing your body, lift the dumbbells to your shoulder. - Bicep Curl
Place your feet shoulder-width apart. With weights by your thigh and palms facing up, lift weights to the shoulder. - Wide Curl
Face your palms away from the body and towards the corners of the room. Lift dumbbells to your shoulders.
Proper technique includes keeping your elbows by your side as you lift. It is better to follow form than lift heavier weights.
2. Close-Grip Bench Press
This is one of the best bicep and tricep workouts to strengthen your arms. Lie on your back with your hands 18 inches apart on the barbell. Keep wrists straight and elbows by your side.
Lower the barbell to only a couple of inches away from your chest before lifting again.
3. Chinups
With palms facing you, grab the pullup bar and wrap your thumbs around it. Pull your body up, bending your elbows until your chin reaches the bar.
You will want a sturdy bar that is high enough for you to hold onto without touching the floor. For more stability, cross your legs. Try not to swing your body when pulling up.
4. Tricep
There are several exercises you can perform to work out your triceps with only a few dumbbells and a seat.
- Tricep Kickback
Face your palms in and lean forward with your knees bent. Lean forward at a 45-degree angle and extend your arms behind you until they are parallel to the floor. Your elbow should remain in the same position. Do not swing the weight. - Overhead Tricep Extension
Hold the dumbbell above your head with arms straight, palms facing each other. Lower arms behind your head. Keep elbows close to your ears. - Lateral Raises
Face palms inward holding the dumbbell to your side. Slightly bend your elbows and lift your arms until they are parallel to the floor. - Tricep Dip
Sit on the bench with your hands behind you on the bench. Keep hands shoulder-width apart and face fingers forward. Have feet in front of you with knees bent at 90 degrees. Slide off the seat so only your arms and legs are supporting you. Then, straighten and bend your arms. Keep your elbows tucked in by your side.
Slow, controlled movements are key. If you find yourself rushing through the movement and being pulled by the dumbbell, drop down in weight.
5. Pushups
Looking for bicep and tricep workouts that don’t require any investments. Pushups work out the same muscles as the bench press but don’t require any equipment.
Begin in a plank position with arms straight and shoulder width apart. Slowly lower yourself, bending your arms, and keeping your back straight.
- Triangle Pushup
Get into the pushup position, but instead, place your hands below your face in the shape of an L (forefingers and thumb touching). - Decline Pushup
In a pushup position, place your feet on a step or ball that elevates your legs. Then bend your elbows to lower yourself.
As you get stronger, the pushups will be less effective since there is no added weight. That’s when you can begin to change it up from the basic pushup.
Make Arm Day Count at Lake Nona Performance Club
Ready to build your arm strength and your confidence? Lake Nona Performance Club offers a diverse selection of barbells, free weights, and machines focused on your upper body strength. Every member is provided 2 sessions with a fitness coach to determine baseline goals and an understanding of the fitness equipment.
At Lake Nona Performance Club, we offer small group training and one on one sessions for members and non-members as well as over 110 group fitness classes that help you build your upper body, lower body, and overall strength and endurance.
We offer certified personal training, state-of-the-art gym memberships, group classes, and more! Our trainers can help you assemble the perfect arm routine to see maximum growth. Contact us today to schedule a free consultation and see how we can help you reach your fitness goals.
