Endless push up attempts. Countless arm wrestle losses. Strenuous pull ups. It’s time to say goodbye to weak upper body strength and tone up those arms, with simple, fun, repetitive movements proven to make a difference.
Arm exercises with weights are loved by every gym newbie and gym junkie. On top of being extremely easy movements that give results, there are a number of great benefits of building your upper body strength that will also advantage your overall gym performance, and day-to-day life.
Building your arm and shoulder strength proves to improve your posture, improve your range of motion and flexibility, assist with other workouts, make day-to-day tasks easier, reduce the risk of diabetes and keep the heart healthy. Win - win!
Your arms are made of four main muscle groups.
1. Biceps brachii, or simply, the bicep.
2. Brachialis, which lies beneath the bicep.
3. Coracobrachialis, the upper part of the arm near the shoulder.
4. Triceps brachii, or simply, the triceps.
Biceps are a double headed muscle. The short head originates at the top of the shoulder blades, and the long head originates just above the shoulder joint. Therefore when done correctly, bicep exercises make more than your biceps happy.
Your bicep assists the shoulder in moving your arms forwards and upwards, and stabilising the shoulder. Therefore having strong biceps is seen to:
- Help prevent tricep strains
- Keep the shoulders in place
- Allow for smoother upper arm movements when carrying out different gym exercises.
Equipment: 2x dumbbells
Stand with legs straight and arms resting beside your thighs with a dumbbell in each hand. Your palms should be facing your legs, and your thumb should be facing forward.
1. Relax your shoulders, bend your elbow, and lift your lower arms to pull the dumbbells towards your shoulders. Your upper arms should be still.
2. Once your lower arms have reached your shoulder, hold for one second.
3. Lower the weights to starting position slowly.
Repeat!
Equipment: Bench and 1x dumbbell
This movement is all about your form. You will first need to set up a bench so your armpit can comfortably hug the bench, and your upper arm is mirroring the angle on the bench. Make it tight, close the space.
1. Once your upper arm is glued to the bench, from elbow through armpit, take your dumbbell, and slightly bend your elbow.
2. Sit low, engage your glutes, hamstrings and abs, bend your elbow slowly and drive the weight up until it’s at a 90 degree angle with your upper arm.
3. Don’t rush. Using a smooth, constant motion, return to your starting position.
Repeat!
Equipment: 1x barbell
Start by lifting your barbell, with a grip slightly wider than hip-width, with palms facing away from your body.
1. Stand up tall, squeeze in your shoulder blades, push your chest up and clutch tightly onto the bar, as you curl the bar up to chest height.
2. Find the contraction, engage your biceps and hold tension for 1-2 seconds.
3. With control, lower the bar to the original position.
Repeat!
Equipment: 2x dumbbells
Build your biceps, whilst also working your lower arms. Hold a pair of dumbbells with your palms facing your hips.
1. Slowly curl the weights up to your shoulders, switching the angle of your palms towards the ceiling. Your upper arms should be motionless.
2. Pause at the shoulders, where you feel the contraction for 1-2 seconds.
3. Rotate your palms so they are facing the floor and slowly lower to starting position.
Repeat!
Your triceps make up 70% of your arm muscles. Increasing tricep strength can bring stability to your shoulders and arms, improve your flexibility and increase your range of motion. Which in turn, prevents injury and makes day-to-day tasks that use your upper body a lot less strenuous.
Equipment: 1x dumbbell, kettlebell, or large plate
Stand with feet shoulder-width apart, engage your core and hold one dumbbell with both hands.
1. Fully extend your arms, with palms facing the ceiling and elbows pointing forwards.
2. Bend your elbow, squeeze your triceps, and slowly lower the dumbbell behind your head.
3. Slowly return to full arm extension.
Repeat!
Equipment: Cable machine and attachment
Connect a cable bar attachment to the cable machine. Feet should be hip width apart, with a slight bend in the knees.
1. Grip the bar attachment with palms facing toward the floor, shoulder width apart.
2. Keep elbows close to your body, learn forwards slightly, engage your triceps, and push the bar down until your arms are fully extended. Shoulders and upper arms should be still.
3. Hold for a pause, then slowly lift the bar back to starting position.
Repeat!
Equipment: Mat or bench and 2x dumbbells
A more advanced workout. Lie flat on a bench or mat with a dumbbell in each hand. Palms facing the midline.
1. Carefully and slowly, extend your arms so the weight above your head.
2. Slowly bend your elbows and lower dumbbells towards your shoulders.
3. Pause, then carefully extend to the starting position.
Repeat!
Equipment: Bench and 1x dumbbell
Position your bench out flat - 180 degrees. With one hand at a time, grab a dumbbell. Rest your opposite knee and hand on the bench. Face your palms towards your shoulders. Straighten your neck and back.
1. Keep your dumbbell close to your body, as you bend your elbow so it’s at a 90 degree angle.
2. Engage your core, engage your triceps, lift your dumbbell up and back until your arm is fully extended.
3. Hold the contraction for 1-2 seconds, then lower back to 90 degree angle.
Repeat!
Equipment: Bench
Sit on the side of a bench, gripping on to the edge at hip distance apart. Back and neck should be straight, arms fully extended.
1. Walk your legs forwards until you have enough room to lower your torso to the floor. To make exercise more difficult you can fully extend your legs, otherwise keep knees bent at a 90 degree angle.
2. Keep your chest high, and slowly lower your body. Elbows should be tucked directly behind shoulder blades to protect joints.
3. Pause for a few seconds, and slowly extend arms back to starting position.
Repeat!
Strong shoulders make your everyday arm movements easier. From passing food across the table, to lifting a suitcase, every upper-body exercise involves your shoulder muscles. Additionally, shoulder exercises are directly aligned with back and chest movements. If your shoulders are weak, there is a much higher chance of injury.
Additionally, gentle shoulder exercises are vital when you have arthritis. It can successfully reduce the pain, increase range of motion and function, and support a healthy cartilage.
Equipment: 2x dumbbells
Grab your dumbbells and stand with feet shoulder-width apart.
1. Slowly bend your elbows to a 90 degree angle and lift dumbbells to shoulder height.
2. Carefully lift the dumbbells above your head, until your arms are almost straight, but without locking your elbows.
3. Pause, then slowly lower to 90 degree angle starting position.
Repeat!
Equipment: Bench and 2x dumbbells
Set up your bench so it is at a 90 degree angle, allowing you to sit comfortably with your back straight.
1. Grab your dumbbells, sit on the bench, and fully bend your elbows so palms are facing you at shoulder level.
2. Open your arms so your elbows reach out to the sides, turn your palms away from you, and push up until your arms are fully extended. There should be a slight bend in the elbow.
3. Pause, then slowly return to starting position.
Repeat!
Equipment: 2x dumbbells
Stand with feet hip width apart, a dumbbell in each hand, palms facing your outer thighs.
1. Keep your back straight, engage your core, and slowly lift the dumbbells out away from you, until arms are fully extended, parallel to the floor. There should be a slight bend in the elbow.
2. Pause, then slowly lower back down with control.
Repeat!
Equipment: 2x dumbbells
Stand with feet hip width apart, a dumbbell in each hand, palms facing your outer thighs.
1. Keep your back straight, engage your core, and slowly lift the dumbbells in front of you, until your arms are fully extended. There should be a slight bend in the elbow.
2. Pause, then slowly lower back down with control.
Repeat!
If you’d like to add even more variety to your arm workouts, read our blog on ways you can improve your push ups.
We care for our members, and we want you to feel confident in your upper body exercises!
