A Pro-Recommended Beginner Arm Workouts Guide For Quick Gains

Imagine this: it's a sunny Saturday afternoon, and you're at a backyard BBQ.

Your friends are challenging each other to arm wrestling matches, and you know it's just a matter of time before they call you out.

Wouldn't it be awesome to confidently step up, flash a grin, and crush that challenge?

Whether you're gearing up to impress at the next gathering or just want to feel stronger and more confident, this beginner arm workout is your ticket to success.

Ready to get started?

Let’s get the ball rolling:

Best Beginner Arm Day Workout

Listed below are the best arm exercises beginners can do with minimal equipment:

1.      Bicep CurlsImage Source

Bicep Curls are excellent for beginners because they specifically target the biceps, helping to build muscle strength and size in the front part of the upper arm.

By isolating the biceps, this exercise allows beginners to focus on proper form and gradually increase weight as they gain strength.

Equipment Needed: Dumbbells or a barbell

Steps:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand or a barbell with both hands. Your arms should be fully extended, and your palms should be facing forward.
• Keep your upper arms stationary and curl the weights while contracting your biceps.
• Continue to raise the weights until your biceps are fully contracted, and the dumbbells are at shoulder level.
• Hold the contracted position for a brief pause as you squeeze your biceps.
• Slowly begin to lower the dumbbells back to the starting position. Breathe in as you lower the weights.
• Repeat for the desired number of reps.

Tips:

• Keep your elbows close to your torso.
• Avoid using your back or shoulders to lift the weights.

2.      Tricep Dips

Tricep Dips are great for strengthening the triceps, the muscles on the back of the upper arm.

This at-home beginner arms workout also engages the shoulders and chest, providing a well-rounded upper-body workout.

For beginners, tricep dips help to improve arm definition and enhance pushing power.

Equipment Needed: A sturdy bench, chair, or parallel bars

Steps:

• Sit on a bench or chair with your hands placed next to your hips.
• Grip the edge of the bench, keeping your fingers pointing forward.
• Extend your legs out in front of you.
• Slide your buttocks off the bench and lower your body by bending your elbows until your upper arms are parallel to the floor.
• Push through your palms to straighten your arms and raise your body back to the starting position.

Tips:

• Keep your back close to the bench.
• Avoid flaring your elbows out; keep them close to your body.

3.      Cable Rope Curl

Cable Rope Curls offer a fantastic way to work the biceps with a different type of resistance.

The constant tension from the cable machine provides a unique challenge, promoting muscle growth and improving overall arm strength.

Beginners benefit from the controlled movement, which helps in learning proper technique and reducing the risk of injury.

Equipment Needed: Cable machine with a rope attachment

Steps:

• Attach a rope to a low pulley and stand facing the machine.
• Grasp the rope with an underhand grip (palms facing up) and stand with your feet shoulder-width apart.
• Keep your elbows close to your sides and curl the rope towards your shoulders by contracting your biceps.
• Rotate your wrists so that your palms face your shoulders at the top of the movement.
• Lower the Rope: Slowly lower the rope back to the starting position.

Tips:

• Maintain a controlled motion; avoid swinging the rope.
• Keep your core engaged to prevent leaning back.

4.      Dead Hang

Dead Hangs are a simple yet effective beginner arm exercise for building grip strength and endurance in the forearms.

By simply hanging from a bar, beginners can enhance their overall arm strength and prepare their muscles for more advanced upper body exercises.

This exercise also helps in improving shoulder stability and posture.

Equipment Needed: Pull-up bar

Steps:

• Grasp a pull-up bar with an overhand grip (palms facing away from you) and let your body hang freely with your arms fully extended.
• Hold this position for as long as possible, keeping your shoulders engaged and your body steady.
• Rest and repeat as needed.

Tips:

• Keep your core tight to prevent swinging.
• Engage your shoulder blades to maintain a strong hold.

5.      Close-Hand Pushups

Close-Hand Pushups focus on the triceps, chest, and shoulders.

By placing the hands close together, this variation of pushups increases the challenge to the triceps, making them stronger and more defined.

For beginners, close-hand pushups are among the best no-equipent beginner arm workouts to build upper body strength and improve muscle coordination.

Equipment Needed: None

Steps:

• Get into a standard push-up position with your hands placed close together, directly under your chest.
• Form a triangle shape with your thumbs and index fingers.
• Lower your body towards the ground by bending your elbows.
• Keep your elbows close to your body.
• Push through your palms to straighten your arms and return to the starting position
• Tips:
• Keep your body in a straight line from head to heels.
• Avoid flaring your elbows out; keep them close to your sides.

6.      Underhand Wrist Curl Over Bench

Underhand wrist curls over bench specifically target the forearm muscles, helping to increase wrist strength and flexibility.

This exercise is beneficial for beginners as it strengthens the muscles involved in gripping and lifting, which are essential for everyday tasks and other upper body exercises.

Strengthening the forearms can also help prevent injuries related to weak wrists and forearms.

Equipment Needed: Dumbbells or a barbell

Steps:

• Sit on a bench and hold a dumbbell or barbell with an underhand grip (palms facing up).
• Rest your forearms on your thighs or the edge of the bench, with your wrists hanging off.
• Curl the weight upwards by flexing your wrists.
• Hold the contracted position for a brief pause.
• Slowly lower the weight back to the starting position.

Tips:

• Keep your forearms stationary; only your wrists should move.
• Use a controlled motion to prevent the weight from dropping quickly.

How to Use Gripzilla Gear for Bigger, Stronger Arms

As a beginner, here are some tool recommendations to build bigger arms:

7. Tornado Forearm Trainer

The Tornado is perfect for beginners looking to build wrist strength, forearm size, and grip endurance.

This basic arm workout targets the forearms through rotational resistance, activating muscles that traditional curls miss.

By isolating the flexors and extensors, it teaches control, strengthens weak links, and helps prevent wrist pain during other lifts.

Equipment Needed: Gripzilla Tornado

Steps:

1. Grip the handles of the Tornado with both hands.
2. Extend your arms in front of you at chest height, keeping a slight bend in the elbows.
3. Rotate the device by moving one hand forward and the other backward, like revving a motorcycle.
4. Continue spinning for 30–60 seconds, maintaining constant tension.
5. Rest and repeat for 3–5 sets.

Tips:

• Keep your shoulders relaxed to avoid unnecessary tension.
• Focus on smooth, controlled rotations. 

8. Dynamo Grip Strengthener

The Dynamo is a powerhouse tool for targeting finger strength, crushing power, and pinch grip, making it ideal for those who want stronger hands and more carry-over to lifts like deadlifts or pull-ups.

Perfect for anyone starting out who wants serious grip strength without bulky gym gear.

Equipment Needed: Gripzilla Dynamo

Steps:

1. Choose your grip attachment (crush, pinch, or finger).
2. Hold the device in one hand and position your fingers appropriately.
3. Squeeze with maximum effort, aiming to close the gap or hold the resistance.
4. Hold for 3–5 seconds at full contraction.
5. Release slowly, then switch hands.

Tips:

• Use this between sets or while watching TV.
• Consistency is key. Doo it daily for bulletproof grip.

9. Hand Grippers

Hand Grippers are a classic tool for building forearm thickness, hand strength, and finger control. They're great for beginners because you can start light and scale up quickly.

This beginner forearm exercise isolates the hand and lower forearm, allowing you to strengthen your crush grip without loading your joints.

Equipment Needed: Gripzilla Hand Grippers

Steps:

1. Hold the gripper in one hand with your fingers wrapped around one handle and your thumb around the other.
2. Squeeze the handles together until they nearly touch or fully close.
3. Hold the closed position for a brief pause.
4. Slowly release the tension until the handles return to the start.
5. Repeat for 8–12 reps per hand.

Tips:

• Avoid “cheating” by letting the gripper spring back open.
• Go slow on the release. It’s where the real gains happen.

Over To You 

Think back to that backyard BBQ scenario.

Now, visualize yourself stepping up, not just to arm wrestle but to anything life throws your way with newfound confidence and strength.

Whether it's lifting groceries, playing sports, or just showing off those guns in a sleeveless shirt, you’ve got this.