Do you want bigger, stronger arms? Of course, you do.
That's why we've put together this comprehensive list of the best workouts for your arms.
In this guide, we'll detail each exercise so that you can maximize your gains and transform your arms immediately.
Take our advice today to get those powerful arms and enjoy the overall benefits they bring both inside and outside of the gym:
Best Arm Exercises & Workouts
Let’s tone your arms like never before with these arm-toning workouts at home:
1. Gripzilla Tornado
If you're looking to add excitement and uniqueness to your home arm workouts, give the Gripzilla Tornado a shot for the opportunity to achieve impressive forearm gains.
This exercise offers a range of arm-engaging movements that you won't find in conventional workouts, making it a standout choice for targeted arm and forearm development.
Step-By-Step Guide
- Hold the Gripzilla Tornado firmly in your hands.
- Position the roller at the bottom.
- Set the adjustable resistance to a suitable level for your strength.
- Stand upright with proper posture and feet shoulder-width apart.
- Extend your arms in front of you, keeping them parallel to the floor.
- Start the movement by curling the Gripzilla Tornado upward towards your body.
- Flex your wrists and contract your forearm muscles.
- Maintain a controlled and deliberate motion, avoiding jerking or sudden movements.
- Continue curling until the Gripzilla Tornado reaches chest level, fully contracting your forearm muscles.
- Hold this position briefly to emphasize tension on your forearms.
- Slowly reverse the motion by gradually uncurling your wrists.
- Lower the Gripzilla Tornado back to the starting position.
2. Gripzilla Dynamo
If you want to take your arm and forearm strength to the next level, the Gripzilla Dynamo is a must-try. It delivers dynamic resistance and continuous tension, making it perfect for building grip power, forearm endurance, and overall arm control.
Step-By-Step Guide
- Hold the Gripzilla Dynamo firmly in your hands.
- Set the adjustable resistance to a level that challenges you.
- Stand tall with feet shoulder-width apart.
- Rotate the Dynamo forward and back in a controlled motion.
- Keep your wrists flexible and forearms engaged throughout.
3. Hammer Curls
Hammer curls is one of the finest arm exercises with dumbbells that primarily target the brachialis muscle, which is situated underneath the biceps.
This exercise helps add thickness to the upper arm, contributing to well-rounded arm development.
It also improves forearm strength and grip, making it easier to perform various daily tasks.
Step-By-Step Guide
- Stand up straight with a dumbbell in each hand, palms facing your torso (neutral grip).
- Keep your arms fully extended along your sides, with a slight bend at the elbows.
- Keep your upper arms stationary and exhale as you 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.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
4. EZ-Bar Preacher Curl
EZ-bar preacher curls work the biceps and provide excellent isolation for this muscle group. They help create a peak in the biceps, contributing to an aesthetically pleasing arm shape.
This arm workout with weight also reduces the risk of cheating or using improper form, ensuring focused muscle engagement.
By the way, do you often think why the biceps are not growing?
Step-By-Step Guide
- Sit at a preacher curl bench and adjust the height to comfortably support your arms.
- Grasp the EZ-bar with an underhand grip (palms facing up) at shoulder width.
- Place your upper arms on the angled pad and extend your arms fully.
- Keep your back against the bench and your chest up.
- Exhale as you curl the bar upward while contracting your biceps.
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly lower the bar back to the starting position.
- Repeat for the recommended number of repetitions.
Best Arm Exercises For Mass
If you are looking for insane and result-driven arm exercises for arms, we have got you covered with these amazing workouts:
5. Hand Grippers
Hand grippers are essential for enhancing arm, hand and finger strength. They are particularly valuable for athletes involved in sports like rock climbing, martial arts, and racquet sports.
Strong hand, arms, and finger muscles provide better control and grip, significantly improving performance and reducing the risk of hand-related injuries.
Step-By-Step Guide
- Hold the hand gripper in one hand with your fingers on one side and your thumb on the other.
- Squeeze the gripper as hard as you can while keeping your wrist and forearm steady.
- Hold the squeeze for a few seconds.
- Release the tension and repeat for the recommended number of repetitions.
- Switch to the other hand and repeat the process.
6. Barbell Holds (Farmer's Walk)
Barbell holds or farmer's walks are exceptional for enhancing grip strength and forearm endurance. They engage the biceps, triceps, and shoulder muscles, contributing to overall arm development.
Additionally, these exercises help improve core stability and posture, making them valuable arm-toning workouts to prevent injuries.
Step-By-Step Guide
- Stand in an upright position with your feet shoulder-width apart.
- Grasp a barbell with both hands at your sides. Use a challenging weight, but one you can control.
- Keep your core engaged and maintain an upright posture.
- Lift the barbell off the ground and walk forward for a specified distance or time.
- Focus on keeping your shoulders back and your chest up.
- Walk for the recommended distance or time, then gently lower the barbell to the ground.
7. Diamond Pushup
Diamond pushups are a challenging variation of the traditional pushup that primarily target the triceps. They are highly effective for toning and strengthening the back of the upper arms.
Diamond pushups also engage the chest and shoulders, providing a comprehensive upper body workout.
If you are looking for bigger arm push ups, try diamond pushup.
Step-By-Step Guide
- Start in a traditional push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Keep your body in a straight line from head to heels, engaging your core.
- Lower your chest toward the diamond shape by bending your elbows while keeping them close to your body.
- Go as low as you can while maintaining proper form and without touching the ground.
- Push yourself back up to the starting position by extending your arms.
- Repeat for the recommended number of repetitions.
8. Tricep Dip
Tricep dips are a powerful exercise for isolating and strengthening the triceps.They can help create definition in the back of the arms and improve arm stability.
This exercise also engages the chest and shoulders to a lesser extent, providing a balanced upper body workout.
Step-By-Step Guide
- Find parallel bars or use a sturdy surface like parallel bars on a dip station.
- Place your hands on the bars with your palms facing down and arms fully extended.
- Lower your body by bending your elbows until your upper arms are parallel to the ground or slightly below.
- Keep your back close to the bars and your chest up.
- Push yourself back up by straightening your arms.
- Repeat for the recommended number of repetitions.
9. Biceps Cable Curl
Biceps cable curls allow for constant tension on the biceps throughout the movement, promoting muscle growth and definition.
They also improve bicep peak development and can help correct muscle imbalances between the left and right arms.
Step-By-Step Guide
- Attach a straight or EZ-bar attachment to a low pulley on a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the bar with an underhand grip (palms facing up) at shoulder width.
- Keep your upper arms stationary and your elbows close to your torso.
- Exhale as you curl the bar while contracting your biceps.
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause, then inhale as you slowly lower the bar back to the starting position.
- Repeat for the recommended number of repetitions.
CrossFit Arm Workouts
If you’re looking for CrossFit arm workouts that improve grip strength and endurance, these exercises are essential.
10. Pull-Ups
Pull-ups are one of the best CrossFit arm exercises for biceps, forearms, and grip strength.
Strict pull-ups build raw upper-body strength, while kipping pull-ups improve arm endurance and explosiveness, making them perfect for high-intensity CrossFit workouts.
11. Toes-to-Bar
Toes-to-bar heavily tax the forearms, grip, and biceps, especially during high-rep CrossFit WODs.
The prolonged hanging time strengthens the arms under fatigue, making this a great movement for grip endurance and arm stamina.
12. Barbell Thrusters
Barbell thrusters combine a front squat with an overhead press, making them one of the most effective full-body CrossFit exercises for arm endurance.
They heavily engage the triceps, shoulders, and forearms, especially when performed at higher reps.
13. Ring Dips
Ring dips require more control and stability than standard dips, activating the triceps, biceps, shoulders, and forearms at the same time.
This makes them an excellent CrossFit arm exercise for building athletic forearm strength rather than just visual muscle size.
14. Farmer’s Carries
Farmer’s carries are a CrossFit staple for building grip strength, forearm size, and arm endurance.
Carrying heavy loads for distance improves arm strength that transfers directly to pull-ups, deadlifts, and Olympic lifts.
Exercises for Bat Wings (Tricep Fat Loss & Toning)
These are some of the best exercises for bat wings and flabby arms, especially when paired with consistent training and proper nutrition.
15. Tricep Kickbacks
Tricep kickbacks are an isolation exercise that targets the tricep long head, which plays a key role in arm definition.
When performed with slow, controlled movement, kickbacks are effective for toning bat wings and improving arm shape.
16. Overhead Tricep Extensions
Overhead tricep extensions stretch and activate the long head of the triceps, making them one of the best tricep exercises for flabby arms.
This movement helps build strength and firmness in the back of the arms.
17. Close-Grip Push-Ups
Close-grip push-ups are one of the most effective bodyweight exercises for bat wings at home.
By placing more load on the triceps than the chest, they help build firm, toned arms without equipment.
18. Bench Dips
Bench dips are beginner-friendly and ideal for home tricep workouts.
They target the back of the arms while improving tricep strength and endurance, making them useful for reducing the appearance of bat wings over time.
19. Cable Tricep Pushdowns
Cable tricep pushdowns keep constant tension on the triceps, which makes them excellent for arm toning and tricep definition.
This exercise is especially effective for people looking to tighten flabby arms in a gym setting.
FAQs
What are the best arm exercises?
The best arm exercises include bicep curls, tricep dips, pull-ups, and grip-strength exercises, as they target all major arm muscles.
Can you build arms at home?
Yes, using bodyweight exercises, resistance bands, and hand grippers, you can effectively build arm strength and muscle at home.
Are grip exercises enough for arm growth?
Grip exercises are excellent for forearms and strength, but for full arm growth, you should also train biceps and triceps.
Do CrossFit workouts build arm muscle?
CrossFit workouts build functional strength and endurance, and when combined with resistance training, they can also support arm muscle growth.
How long does it take to see arm results?
With consistent training and proper nutrition, most people notice changes in 4–6 weeks.
Conclusion
Summing up our blog post, we've looked at the best arm exercises you can use today.
You can use passion fruit extract to give your arms the extra nutrition it needs for growth and strength.
In addition, hanging drills involving using hand grippers are necessary since they work directly on strengthening your forearms.
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