50 Best Arm Exercises of All Time

How to do it:

1. Hold a dumbbell in every hand with palms dealing with your sides and arms prolonged straight down. 
2. Keeping your higher arms in opposition to your sides, curl each weights on the similar time, minimizing momentum used throughout the curl.

How to do it:

1. Use dip bars, if out there, or place your palms on a bench, chair, or on the ground as you prolong your legs in entrance of you.
2. Lower your physique till your higher arms are parallel to the ground, however no decrease. 
3. Extend your elbows to come back up.

How to do it:

1. Curl together with your palms inside shoulder width, within the center of the bar. 

How to do it:

1. Grab the bar at (or barely inside) shoulder width, with a supinated grip.
2. While conserving your core tight, pull your self up till your chin is over the bar.
3. Try to not use momentum to get your chin over the bar. 

How to do it:

1. Lengthen the straps and stand beneath the suspension coach’s anchor level.
2. Lean your weight ahead and bend your elbows so you are feeling a stretch in your triceps.
3. Your palms ought to face one another behind your head.
4. Keeping your physique straight and abs braced, prolong elbows, rotating palms in order that they face down whereas prolonged.

How to do it:

1. Get right into a pushup place however place your palms shut collectively so your thumbs and index fingers contact.
2. Keeping your physique in a straight line with abs braced, decrease your torso till your chest is simply above the ground, then press again up.

How to do it:

1. Lie again on a bench or the ground holding a dumbbell in every hand with palms dealing with one another.
2. Press the weights over your chest, then bend your elbows to decrease the weights towards your face till you are feeling a stretch in your triceps.
3. Extend your elbows.
4. Keep your elbows dealing with the ceiling your entire set.

How to do it:

1. Grasp the barbell at shoulder width.
2. Keeping your higher arms at your sides, curl the bar.

How to do it:

1. Hold the handles and lean again with arms prolonged in order that your physique is supported by the suspension coach and solely your toes are on the flooring.
2. Brace your core and maintain your physique in a straight line. (The decrease you set the handles, the tougher the train; you may elevate your toes to make it much more troublesome.)
3. Start together with your palms dealing with your toes, and as you row your physique up, twist your wrists out so your palms face up within the prime place.

How to do it:

1. Face the coach’s attachment level and grasp the handles with palms dealing with up.
2. Lean again together with your abs braced, physique straight, and arms prolonged in entrance of you.
3. Curl your physique as much as the handles.

How to do it:

1. Place your palms inside shoulder width and decrease your physique till your chest is about an inch above the ground.
2. To improve the issue, elevate your toes on a bench or field.

How to do it:

1. Attach a D-handle to the low pulley of a cable machine, grasp the deal with in your left hand, and step ahead (away from the machine) till there’s stress on the cable and your arm is drawn barely behind your physique.
2. Stagger your toes so your proper leg is in entrance.
3. Curl the deal with however don’t permit your elbow to level ahead.

How to do it:

1. Sit at a preacher bench and regulate the peak in order that your armpits contact the highest of the bench.
2. Grasp an EZ-curl bar at shoulder width with arms prolonged (however permit a slight bend on the elbows).
3. Curl the bar, conserving the backs of your arms in opposition to the bench.
4. Take three seconds to decrease the bar again down.

How to do it:

1. Grasp the bar overhand at no matter width is comfy.
2. Keeping your higher arms in opposition to your sides, curl the bar.

How to do it:

1. Grasp the bar with palms wider than shoulder width—for those who’re utilizing an Olympic bar, your pinkies ought to be on the outdoors knurling.
2. Perform curls.

How to do it:

1. Set the bar up in a squat rack or cage, and grasp it simply outdoors shoulder width.
2. Take the bar off the rack and maintain it at shoulder stage together with your forearms vertical. Squeeze the bar and brace your abs.
3. Press the bar overhead, pushing your head ahead and shrugging your traps on the prime of the motion.

How to do it:

1. Hold the bar with an overhand, shoulder-width grip whereas mendacity on a flat bench.
2. Press the bar towards the ceiling after which attain it again over your head whereas bending your elbows till you are feeling a stretch in your lats.
3. Then pull the bar again over your chest and prolong your elbows. That’s one rep.

How to do it:

1. Grasp bar with a closed supinated grip at barely wider than shoulder width with toes shoulder-width aside.
2. The bar ought to be in entrance of thighs with elbows prolonged down.
3. Flex elbows to maneuver the bar towards shoulders.
4. Keep higher arms stationary and knees barely bent.
5. When the bar is near shoulders, let elbows transfer again to the beginning place.

How to do it:

1. Attach a rope deal with to the highest pulley of a cable station and maintain an finish in every hand with elbows flexed.
2. Allow your elbows to float ahead a bit as you prolong them after which allow them to drift backward as you decrease the burden.

How to do it:

1. Set an adjustable bench to a slight decline (round 30 levels) and lie on it with a dumbbell in every hand.
2. Hold the weights over your chest, palms dealing with one another.
3. Bend your elbows and decrease the weights to the perimeters of your head.
4. Choose a weight you are able to do 12 reps with on the primary set, and use it for each set.

How to do it:

1. Grasp the bar together with your index fingers on the within edge of the knurling (the tough half of the bar).
2. Arch your again so there’s house between your decrease again and the bench.
3. Pull the bar off the rack and decrease it to your sternum, tucking your elbows about 45 levels to your sides.
4. When the bar touches your physique, drive your toes laborious into the ground, then press the bar again up.
5. On your final set, use half the burden and carry out as many reps as attainable.

How to do it:

1. From the top place of your final rep of the neutral-grip press, permit your arms to float again till the weights are over your face.
2. Keeping your higher arms at that angle, bend your elbows and decrease the weights behind your head.
3. Extend your elbows, conserving the similar angle together with your higher arms.

How to do it:

1. Attach a rope deal with to the highest pulley of a cable station.
2. Grasp an finish in every hand with palms dealing with one another.
3. Step again to position stress on the cable.
4. Pull the handles to your brow so your palms face your ears and your higher again is absolutely contracted.

How to do it:

1. Stand holding a dumbbell in every hand and bend your hips again, reducing your torso till it’s nearly parallel to the ground.
2. Turn your palms to face in entrance of you and, conserving your higher arms in opposition to your sides, prolong your elbows till your arms are parallel to your torso.

How to do it:

1. Lie with shoulder blades on bench, toes on flooring, knees over toes, a 35-pound dumbbell in proper hand.
2. Lift hips to start out, and press weight over chest, palm dealing with in, till arm is absolutely prolonged, then decrease for one rep.
3. Complete all reps on the precise aspect, then swap sides.

How to do it:

1. Grasp the bar with palms about double shoulder width and maintain it in entrance of your thighs.
2. Bend your knees and hips so the bar hangs simply above your knees.
3. Explosively prolong hips as if leaping and pull the bar as much as shoulder stage with elbows vast aside, as in an upright row.

How to do it:

1. Step on the free finish of every band with the other foot so the bands type an X in entrance of your physique.
2. Raise your arms 90 levels out to the perimeters till your higher arms are parallel to the ground.

How to do it:

1. Get into pushup place.
2. Push your palms into the ground to drive your weight again so your hips rise into the air.
3. Your again ought to be straight and your head behind your palms.
4. Lower your physique in an arcing movement in order that your chest scoops downward and practically scrapes the ground.
5. Continue shifting ahead as you press your physique up so your torso is vertical and your legs are straight and practically on the ground. That’s one rep.

How to do it:

1. Hold a dumbbell in every hand and sit on the sting of a bench.
2. Keeping your decrease again flat, lean ahead.
3. Explosively straighten your physique and shrug the weights so your arms rise.
4. Allow the momentum to flip your wrists so that you catch the weights at shoulder stage.

How to do it:

1. Hold a dumbbell in every hand by your sides.
2. Without shrugging, use your higher physique to swing the weights up a few inches.
3. Your arms and torso will type an the other way up V form.
4. Think of it as a lateral increase with momentum however with out full vary of movement.

How to do it:

1. Start with lighter dumbbells and curl 8 instances.
2. Next, curl midway, pausing for a second simply above stomach button peak at every of 8 reps.
3. After, take the dumbbells up and descend slightly below pec peak, once more pausing for a second earlier than returning for 8 reps.
4. Finally, do 8 extra full reps.

How to do it:

1. Start within the prime place of a pushup together with your palms on dumbbells shoulder-width aside.
2. Row one dumbbell towards the aspect of your physique whereas balancing on the other hand and toes.
3. Pause for one second on the prime and return the burden slowly to the beginning place. Repeat on the opposite aspect.

How to do it:

1. This is greatest achieved on precise monkey bars in a park, however may be tailored within the health club relying on the bars out there.
2. Avoid the one-arm, every-other-bar swinging technique.
3. That’s probably the most monkey-like, however can pressure the shoulders if achieved improperly.
4. Instead, begin with each palms on the bar, dealing with the bars.
5. Move one ahead, then the opposite.
6. Or you may transfer laterally, beginning by dealing with perpendicular to the bars, reaching from one aspect, then bringing your second hand over.

How to do it:

1. Stand between a pair of dumbbells or kettlebells, as in the event that they had been suitcases.
2. Squat on the hips—no bending on the again—and elevate the weights.
3. Start by strolling a brief distance—maybe a couple of times across the room—progressively working your method to longer distances or heavier weights.

How to do it:

1. Start in a excessive plank place with palms straight beneath shoulders, toes hip-width aside.
2. Slowly decrease your self down, then explode up as laborious as you may.
3. The upward motion ought to take not than 1 second.
4. By exploding on the upward motion, you hit the arms tougher.

How to do it:

1. Lie beneath a bar that’s a number of toes above you, reminiscent of in a squat rack.
2. Hang beneath the bar with heels on the bottom and arms absolutely prolonged.
3. Pull your chest towards the bar.
4. Pause on the prime, then return to beginning place.

How to do it:

1. Begin in a forearm plank place.
2. Push out of your triceps, putting your proper hand on the bottom after which your left hand, progressively rising to pushup place.
3. Return to the forearm plank by putting your proper forearm down, then your left.

How to do it:

1. Hold dumbbells in both hand and sit on a bench, permitting your elbow and forearm to relaxation in your thigh.
2. Your palms ought to dangle off your knees, palms up, elbows bent at 90 levels.
3. With the dumbbells hanging down, curl your wrist so your palm faces your biceps.
4. Lower slowly and repeat.

How to do it:

1. Drape a towel over a pullup bar, seize maintain of an finish of the towel in every hand, and pull up.
2. For chin ups, drape two health club towels over a pullup bar so each ends of the towels grasp down.
3. Perform your chin ups by gripping the towels slightly than the bar.
4. This challenges the forearms and improves grip energy.

How to do it:

1. Grab a kettlebell or dumbbell in a single hand and maintain it overhead or at face stage.
2. Keep your shoulder blades pulled down and again, and fireplace your glutes as you stroll.
3. Keep your wrists straight, as for those who had been ready tables and holding a tray.
4. Walk 10 yards out and 10 yards again.
5. Switch palms and repeat.

How to do it:

1. Lie chest down on an adjustable bench set at a snug angle between 30 and 45 levels.
2. With a dumbbell in every hand, deliver your shoulder blades again and collectively as you row the weights to your sides.
3. Return to beginning place.

How to do it:

1. Grab the bar with an overhand grip.
2. Hanging from the bar, pull your shoulder blades down and again to elevate your physique and construct momentum.
3. Finish by pulling up together with your arms.

How to do it:

1. Hold the bar with palms barely farther outdoors shoulder width than for the overhead press.
2. Squeeze your shoulder blades collectively and pull the bar to chest peak.
3. Your elbows ought to be bent 90 levels within the prime place and your higher arms ought to be horizontal.
4. To use dumbbells, stand with toes hip-width aside, holding weights palms down in entrance of your physique.
5. While conserving shoulder blades again and chest up, increase dumbbells vertically, lifting elbows to the ceiling.
6. Return to beginning place.

How to do it:

1. Anchor resistance bands on both aspect of you at chest peak.
2. Grab a deal with in every hand, pivot to the left to face anchor, left arm outstretched, proper arm bent, and knees tender to start out.
3. Without rotating, concurrently pull left hand again and press proper hand ahead, and reverse for one rep.
4. Complete all reps on the left, then swap sides.

How to do it:

1. Lie again on a bench or floor with dumbbells in every hand, arms prolonged over your chest and palms dealing with your toes.
2. Point your elbows out and bend them to decrease the weights nearly to your chest, in order that they make L shapes.
3. Extend your elbows.

How to do it:

1. With your toes on the bottom, seize the suspension coach handles and assume pushup place.
2. Lower your physique and push up.

How to do it:

1. Face away from the pulley, with D-handle in left hand, fist near your physique and down, proper hand 2 on proper hip.
2. With tender knees and a good core, conserving arm absolutely prolonged, increase left arm till fist is consistent with shoulder.
3. Hold for 1 second, then decrease for 1 rep. Complete all reps on the precise aspect, then swap.

How to do it:

1. Attach a rope deal with to the highest pulley of a cable station.
2. Face away from the station and step ahead, elevating your arms overhead and bending your torso till you are feeling a stretch in your triceps.
3. Hold the place and prolong your elbows.

How to do it:

1. Attach two bands to sturdy objects at shoulder peak that face one another.
2. Stand between them and maintain an finish in every hand. Raise your arms out 90 levels with elbows prolonged—it’s best to nonetheless really feel some stress on the band on this beginning place.
3. Curl the bands towards your ears and maintain the contracted place for 2 seconds.

How to do it:

1. Loop a resistance band to a rig about 2 toes off flooring.
2. Hold finish of band with proper hand, arm prolonged straight, half-kneeling with proper knee on flooring.
3. Row band again, then press arm up and overhead.
4. Reverse to start out for 1 rep.
5. Do all reps on the precise aspect, then swap sides.