11 Unbeatable Exercises for Stronger Arms

· December 2, 2017
If you're not yet used to doing much physical exercise but want to improve your arm strength, it's a good idea to go little by little. Start with a few repetitions, and gradually increase your repetitions and the amount of weight you use.

Apart from aesthetics or simply wanting to look good, toning your biceps and triceps can actually help you improve your daily life.

You’ll be able to carry heavy objects without encountering any problems and be able to avoid the pain that can result from doing normal everyday activities repetitively.

In this article, we’ll let you in on a precious secret: the best arm-strengthening exercises that you can do either at home or in the gym. Improve your quality of life with these exercises for stronger arms!

Exercises for stronger arms: Routine 1

This first series of exercises aims to help you achieve stronger and more visibly toned arms.

Bicep Curls with a Bar

Exercises for stronger arms

  • Standing on both feet with your back straight, hold the bar with your hands shoulder-width apart.
  • Your palms should be facing upwards, and your elbows should be as close as possible to your torso.
  • Raise your arms forward, and bring your hands up to touch your shoulders.
  • Hold this position for a few seconds before returning to the starting position. Do 20 repetitions.


Chin-ups are a variation on the famous pull-ups – you’ll need a strong bar for this exercise.

  • Angle your palms towards your torso, with your arms shoulder-width apart.
  • Hang from the bar with your arms extended and, remembering to keep your back straight, bend your elbows to raise your torso.
  • Repeat 10 times, or as many as you can whilst maintaining good form.

French press with dumbbells

  • Lie face up on a mat, bench or ball with your feet and back well-supported. Make sure your knees are flexed.
  • Take a dumbbell in each hand and stretch your arms above your head.
  • Then, bend your elbows, bringing the forearms backwards over your head so that the dumbbells are as close as possible to the floor.
  • Perform 20 repetitions.

Diamond Push-Ups

  • Get in position as if you were doing “normal” push-ups, but instead of placing your arms close to your sides, put your hands close together beneath your chest.
  • Your index fingers and thumbs should be touching, forming a heart or a diamond shape – hence the name of the exercise.
  • Do 20 push-ups.

Spider Curls

For this exercise, you’ll need a bench with the back support inclined at an angle of 45 degrees.

  • Support your torso on the bench and leave the arms by your sides, well stretched out.
  • Take hold of the bar with both hands, with your palms facing upwards. Then, slowly lift the bar up to reach the shoulders.
  • At no point do the triceps stop touching the bench – only your biceps should be moving.

Arm-Strengthening Exercises: Routine 2

The whole series is done with dumbbells. However, if you want to do this exercise at home, it’s very easy and effective to substitute water bottles filled with sand.

Dumbbell Flies

Dumbbell Flyes

  • Standing on both feet, take a dumbbell with each hand. Don’t forget to keep your back as straight as possible.
  • Raise your arms to your sides until they’re in a straight line with the shoulders, creating a cross shape with your upper body.
  • Hold for a few seconds before returning to the starting position.
  • Do 20 repetitions.

Twenty One

The name of this exercise is, as you might have guessed, related to the number of repetitions it involves.

  • Take a dumbbell in each hand and extend the arms in front of the body. You can also do this exercise with a bar if you prefer.
  • The first part is to raise your biceps until they’re perpendicular to your elbows. Perform 7 repetitions.
  • In the second part, raise your arms from their previous position up towards your shoulders. Then, perform 7 repetitions again.
  • In the last part, complete the full raise – that is, extend your arms upwards until they are at shoulder-level. Again, do this 7 times.

Dumbbell Side Lateral Raises

For this exercise, you should place yourself face upwards on a mat, or simply on the floor.

  • Take a dumbbell in each hand and bring your arms towards your chest – the dumbbells should be touching.
  • Without extending your arms, move them towards the sides of your body.
  • Perform 20 repetitions.

Extend and Flex

Extend and Flex

Another self-explanatory name: this one is named after the two key movements that make up the exercise.

  • Take a dumbbell in your right hand and keep your arm stretched out vertically to the side of your body. Keep your back as straight as possible.
  • Flex your arm so that the dumbbell ends up touching your shoulder.
  • From there, extend your arm, carrying the dumbbell upwards so that your arm is fully extended and your shoulder touches your ear.
  • Perform 10 repetitions on each side.

Overhead Extensions

The exercise is done standing up, with your back straight.

  • Take a dumbbell in each hand and extend your arms to form a cross shape.
  • Then, bend your triceps as if you wanted the dumbbells to touch your ears. This is the starting position.
  • From there, raise your arms above your head until the dumbbells touch. Hold for a few seconds and then lower your arms.
  • Perform 20 repetitions of this exercise.

Tricep Dips

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

  • Stand with your back to your chosen object and bend your knees.
  • Hold the palms of your hands with your fingers pointing towards you and bring your elbows backwards.
  • Stretch your legs, and lift your heels off the floor.

The idea is that your whole body, with the exception of your palms and heels, ends up off the ground.

  • Flex and stretch your arms 20 times.

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