When we speak of arm exercises for individuals, we must remember that the arms are a highly exposed body part that show changes with proper exercise regimen.. When you are looking to train some of the important parts of your upper arm, you need to remain focused on the right exercises to be performed according to the goals set by you. Whenever you are exercising by using weights, you can follow the concept of doing more reps in case you are using light weights, in order to gain muscles and reduce fat. On the other hand, you would have to do lesser reps in the case of using higher weights to gain some muscle mass.

It is suggested always to go for a warm up by doing some movements and stretching before starting your workout routine.

Following are some of the exercises that can be performed by individuals to help them get a complete arms workout:

1. Biceps Curls:

Bicep Curls
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This is one of the arm exercises that can be performed using various kinds of equipment. This is a wonderful movement that you can do to sculpt your arms. You must ensure to perform this exercise in the proper form, or you would only end up losing your momentum that may hamper with any gains that you may have been trying to make. This is one of the weight training exercises that helps you to strengthen your biceps muscles in the upper arms. In the process, your triceps are also put to work. The triceps also supports you during the process of extending your arm down onto its original position. When you are doing this exercise, you must ensure that you do not lift more than the strength that is available with you, since it could cause heavy pain or in the worst case scenario, you may be affected by an injury. The dumbbells can be used to workout each of your arms separately.

Equipment Required:

• A pair of dumbbells

How to do this exercise?

• Start by holding the dumbbells by using your overhand grip at the hip-level.

• Now, using your right hand, start bending your elbow and raise your forearm up on to your shoulder.

• While being at the top of your movement, apply a squeeze and continue to hold on for a few seconds.

• Now, slowly bring it back down while at the same time resisting the weight.

• Similarly, start performing this movement again using your left arm.

• You have completed one rep.

You can do a maximum of 3 sets comprising of 12 reps each.

2. Hammer Curl:

Hammer Curl
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This is an arm exercise that is performed for your upper body. It is just a variation of the biceps curl that targets more muscles present in both the upper and lower arm of your body and helps increase their strength. It also could help you improve your grip strength. The hammer curl is one of the effective exercises that can help you strengthen your biceps muscles, apart from being one of the best ways to train your arm muscles. This is mainly owing to the rotation that happens in your lower arm that helps engage your forearm, in addition to increasing your grip strength.

Equipment Required:

• A pair of dumbbells

How to do this exercise?

• Start by grabbing the dumbbells onto your hands on both the sides with palms facing each other.

• Now, the dumbbells must be picked up by lifting them using both your hands jointly and start curling on to your shoulders.

• Stay in the same position for a few seconds while being at the top of the movement.

• Now, slowly start bringing the dumbbells back to the starting position.

• You have completed one rep.

You can try and do at least 3 sets comprising of 12 reps each.

3. Barbell Curl:

Barbell Curl
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This is one of the arm exercises that targets both your bicep muscles at the same time, including your forearms. It could even place enough tension on your elbows, including your wrists. By doing this exercise, it helps build up a biceps structure that is equal in force as far as both your arms are concerned. It can help you improve your grip strength and also prevent any injury to your arms or elbows. Besides, using the barbell curl helps the lifters to increase their strength in general, including developing of muscle mass to improve the strength in their upper body. Further, it also helps in improving the health of your joints.

When you are lifting the barbell, you must not bend backwards for obtaining more leverage, since it may provide you with some undue advantage, but also place you at the risk of being affected by injuries. Therefore, try and keep your torso straight as well as braced all through the movement.

Equipment Required:

• Barbell

How to do this exercise?

• You can start by standing in an upright position. Hold on to your barbell by having an underhand grip that is at about shoulder-width apart.

• Bend your elbows and start lifting the barbell and continue to stay in an upright position.

• Now, start lifting the barbell in such a way that it reaches your collarbone. Wait for a few seconds.

• Now, the barbell can be lowered back slowly on to the starting position. Do not drop the barbell immediately.

• You have completed one rep.

You can try to do at least 3 sets comprising of 10 reps per set.

4. Preacher Curl:

Preacher Curl
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This is one of the best arm exercises that can be taken up as a challenge by individuals which actually target your forearms as well as your biceps. You can do the preacher curl by resting your arms on a soft angled surface. Since you are resting your arms on a stable surface, there is no opportunity for swinging. The momentum is not created to curl the weight upwards. Hence, it gives the opportunity to have a wonderful control over your movement. Moreover, as you use the preacher curl, it helps in placing additional load over your biceps as well as your forearms. The arms are placed in such a way that no other muscle is engaged for providing support. The biceps are in fact working in isolation. Moreover, it is convenient to perform as during the exercise, you are placed in a seating position and when you are carrying the load, each of your arms are resting on a soft and stable surface. While doing this exercise, just start breathing out as you start lifting the weight and breathe in again when you return to your resting position.

Equipment Required:

• A preacher bench

How to do this exercise?

• Start by being seated on a preacher bench and keep your upper arms rested on the cushion portion.

• Hold your armpits in such a way that the shoulders get locked on the bench.

• Now, hold the barbell by using an underhand grip at a width that is a bit closer than the collar bone.

• Anchor the elbows on the cushion and start lifting the barbell upwards on to you and try reaching your chin.

• Remain in the same position for a few seconds and slowly bring down the bar back on to the same position.

• You have completed one rep.

You can try and do about 3 sets comprising of 10 reps each.

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The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


A Journalist with a passion for writing articles covering specific areas related to fitness, technology, healthcare and nutrition.

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