These Are The Best Exercises For Arms

SHOULDER

ARNOLD PRESS

Start with the dumbbells in front of your shoulders with your palms facing you. Lift the weights over your head while rotating your wrists at the same time. Your palms should face forward in the top position.

Rotate your wrists in the opposite direction when lowering the weights and repeat.

FRONT DUMBBELL RAISE

Stand with a straight torso and firmly grasp the dumbbell or a weight plate on front of your thighs at arm’s length.

Then lift the weight until your arms are slightly above parallel to the floor with a slight bend on the elbow. Exhale as you execute this portion of the movement and inhale while lowering the weight.

SEATED BENT-OVER WITH DUMBBELLS

Sit down, lean forward and hold a dumbbell in either hand so that they’re resting above your feet. Stay bent forward as you raise your arms to the side, lining the dumbbells with your shoulders. Bring the weights back down and repeat.

BICEPS

BICEPS CURLS

Grasp the barbell with an underhand grip about shoulder-width apart. Hold the bar against your front thighs and keep your arms extended while keeping your back in natural position and elbows close to your sides. Then curl the bar upward as far as you can without moving the elbows away from your sides. Lower the bar back to the starting position and repeat.

HAMMER CURLS

Stand erect with a dumbbell on each hand at arm’s length and your elbows close to the torso. The palms of your hands should be facing your body. Exhale and curl the weight forward contracting your biceps while holding your upper arm stationary. Lift the weight until the biceps are fully engaged and the dumbbell is at shoulder level. After a brief pause, inhale and slowly lower the dumbbells back down to the starting position and repeat. Other variations of this exercise include siting down on a bench or lifting the weights at the same time without alternating.

TRICEPS

TRICEPS EXTENSIONS (DUMBBELL)

Stand up about shoulder width apart or sit down on a bench with a dumbbell held by both hands. Use both hands to grab the dumbbell and lift it over your head until both arms are extended all the way. Rest the weight in the palms of your hands with your thumbs around it. The palm of your hands should face up towards the sky. Then inhale as you lower the
dumbbell behind your head while keeping your upper arms close to your head with elbows in and perpendicular to the floor until your forearms touch your biceps. Exhale and raise the weight using your triceps as you go back to the starting position. Then repeat.

FOREARMS

BEHIND THE BACK BARBELL WRIST CURL

Lift the barbell off the floor or ask a training partner to hand it to you from behind. Keep your elbows bent slightly as you slowly raise the barbell by clenching your fists. The
barbell should be raised into the palms of your hands as you flex your wrists. Inhale as you slowly lower the barbell back to the starting position and repeat.

SEATED REVERSE WRIST CURL

Sit on a bench with dumbbells or a bar bell with your palms faced upside down. Rest your forearms on your knee. Next, slowly pull your wrists up without lifting your forearms. Hold the position for a moment and lower the weight back to the start position. Then repeat.

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