The 11 Best Exercises To Strengthen The Arms

If we are not used to doing exercises, it is important to strengthen the arms little by little. Start with small repetitions and small weights, and increase gradually.

Beyond aesthetics or the desire to be more beautiful, if you tone your biceps and triceps, you will improve your daily life. Strengthening the arms will bring you many benefits.

We can then carry heavy objects without problem, and not suffer at work.

In this article, we tell you which are the best exercises for strengthening the arms. You can do them at home or at the gym.

Exercise program N ° 1 to strengthen the arms

The curl bar for the biceps to strengthen the arms

Standing with your back straight, grab the bar with your hands shoulder-width apart.
The palms should be facing upwards and the elbows should remain close to the torso.
Raise your arms forward and bring your hands up to touch the shoulders.
Hold for a few seconds and return to the original position. Do 20 repetitions.

Pull-ups on the horizontal bar

They are also known as chin ups and they are variations of pull ups . To do this exercise, you need a bar.

Put your palms on your chest and spread your arms shoulder-width apart.
Hang on to the bar, straighten your arms and always with your back straight, bend your elbows and raise your torso.
Do 10 repetitions.

Triceps extensions with dumbbells to strengthen the arms

Lying on your back on a mat, bench or ball, press your feet and back firmly on the surface. The knees should be bent.
Take a dumbbell in each hand and extend your arms to chest height (so the dumbbells touch each other).
Then bend your elbows, put your forearms back, so that the dumbbells are as close to the floor as possible once they are past your head.
Do 20 repetitions.

Outstretched arm bends

Position yourself as if you were going to do “normal” curls, but instead of putting your arms at the sides of your body, you should put your hands in front of your chest.
The index fingers and thumbs should touch each other (and form a heart or a diamond).
Do 20 flexes.

The spider curl for the biceps

You need a bench inclined at 45 ° C.

Support your torso on the bench and keep your arms straight.
Take the bar with both hands and palms up.
At no time should the triceps come in contact with the bench. Only the biceps move.

Exercise program # 2 to strengthen the arms

This whole series is done with dumbbells. But if you are exercising at home, you can use water bottles full of sand or closed cans.

Flying with dumbbells to strengthen the arms

Standing, take a dumbbell in each hand. Remember to keep your back as straight as possible.
Raise your arms out to the sides until they are flush with the shoulders (in a cross shape).
Hold for a few seconds and return to the original position.
Do 20 repetitions.

Technique 21

The name of this exercise is related to the repetitions that must be done.

Take the dumbbells in each hand (you can also do this with a barbell) and extend your arms out in front of the body.
The first part is to raise the triceps until they are perpendicular to the elbows. Do 7 repetitions.
The second part includes the full climb (from the outstretched arms until they touch the shoulders). 7 times also.

Lateral exercises with dumbbells

For this exercise, you need to lie on your back on a mat or directly on the floor.

Take the dumbbells and bring the bent arms towards the chest (the dumbbells should touch each other).
Direct the arms towards the sides of the body without straining them.
Do 20 repetitions.

Bends and extensions to strengthen the arms

Bends and extensions to strengthen the arms.

In this exercise, we do two movements.

Take a dumbbell with the right hand and let the arm stretched out to the side of the body. Keep your back as straight as possible.
Bend your arm so that the dumbbell touches your shoulder.
Straighten and raise the dumbbell so that the arm is fully extended and the shoulder touches the ear.
Do 10 reps and switch sides.

Extensions above the head to strengthen the arms

The exercise is done standing, with the back straight.

Take a dumbbell in each hand, and open the arms crosswise.
Then bend your triceps as if you want the dumbbells to touch your ears. This is the initial position.
Here, raise your arms above your head and make the dumbbells come together. Hold for a few seconds and lower your arms.
Do 20 repetitions.

Dips on a bench to strengthen the arms

To do this exercise, you can use a box, a staircase, or a bench.

Stand with your back to this object and bend your knees.
Press the palms of your hands with the fingers towards you and bring the elbows slightly backwards.
Straighten your legs and lean on your heels. The idea is that the whole body, except the palms and heels, stay “in the air”.
Bend and straighten your arms, accompanying the body 20 times.