zig
0

Notifications

  • You're all caught up!

How to Get Strong Arm Muscles

by
author image Lisa M. Wolfe
A mother of two and passionate fitness presenter, Lisa M. Wolfe had her first fitness article published in 2001. She is the author of six fitness books and holds an Associate of Arts in exercise science from Oakland Community College. When not writing, Wolfe is hula-hooping, kayaking, walking or cycling.
How to Get Strong Arm Muscles
Strong arms are the result of a combination of biceps and triceps exercises. Photo Credit Thinkstock/Stockbyte/Getty Images

Strong arms look and feel good. From your shoulders to your wrists, strength in your arms comes from three muscle groups: the biceps, triceps and forearms. Your muscles respond with improvements when you challenge them beyond their comfort zone. Perform your workout two or three days a week with at least one day of rest in between sessions for muscle recovery. A variety of movements is also required to target the muscles for well-rounded strength

Bulging Biceps

Step 1

How to Get Strong Arm Muscles
Select a resistance you can curl for one to three sets of five to eight repetitions. Photo Credit Umkehrer/iStock/Getty Images

Select a resistance you can curl for one to three sets of five to eight repetitions. Increase the number of repetitions between eight and 12 if you are new to strength training, and until your form is good enough to support the use of a heavier weight and fewer repetitions. Increase the weight when three sets of eight repetitions is easy.

Step 2

How to Get Strong Arm Muscles
Bicep Curls Photo Credit Jacob Wackerhausen/iStock/Getty Images

Perform an exercise for the short head of the biceps by curling your arm against a resistance with your palm facing up. For example, hold onto a barbell with both hands. Position your hands shoulder-width apart. Stand and position your elbows against your sides with your arms straight down and your palms facing forward. Exhale, bend your elbows and raise the weight toward your shoulders. Inhale and return to the starting position.

You Might Also Like

Step 3

How to Get Strong Arm Muscles
Hammer Curl. Photo Credit Nicholas Piccillo/iStock/Getty Images

Include an exercise for the long head of the biceps by curling your arm against a resistance with your palm facing in. For example, hold onto a dumbbell in each hand with your arms at your sides and your palms facing in. Exhale, bend your elbows and hammer curl the weight toward your shoulder. Inhale and return to the starting position.

Step 4

How to Get Strong Arm Muscles
Curl with palms facing down. Photo Credit Medioimages/Photodisc/Photodisc/Getty Images

Do an exercise for the muscle that crosses from your upper arm to your lower arm by curling with your palms facing down. For example, hold onto a barbell with your hands spaced at shoulder-distance apart. Position your palms toward your legs. Exhale, bend your elbows and curl the weight toward your shoulders. Inhale and return to the starting position.

Terrific Triceps

Step 1

How to Get Strong Arm Muscles
Tricep Pulldown Photo Credit Tomasz Trojanowski/Hemera/Getty Images

Select a triceps exercise that positions your hands facing palms up. For example, perform a triceps pulldown using a straight bar attached to a cable machine. Hold onto the bar with both hands with your palms facing up. Tuck your elbows into your sides. Exhale and pull down on the bar until your arms are straight. Inhale and slowly bend your elbows to a 90-degree angle.

Step 2

How to Get Strong Arm Muscles
Tricep dips Photo Credit svedoliver/iStock/Getty Images

Do a triceps exercise that positions your hands facing palms down. For example, do triceps dips off the edge of a chair. Sit on a chair with your knees bent and feet flat on the floor. Place your hands next to your hips with your fingertips hanging off the edge of the chair. Slide your hips off the chair. Bend your elbows and lower your torso. Straighten your arms as you contract your triceps.

Step 3

How to Get Strong Arm Muscles
Triceps extension machine. Photo Credit Ibrakovic/iStock/Getty Images

Include a triceps exercise that positions your palms facing in. For example, sit at a triceps extension machine. Hold onto the handles with your palms facing each other. Place your elbows in the middle of the pad. Exhale as you straighten your arms and push down the handlebars. Inhale as you bend your elbows and return to the starting position.

Fabulous Forearms

Step 1

How to Get Strong Arm Muscles
Extend your wrists by raising the backs of your hands toward your forearms. Photo Credit Medioimages/Photodisc/Photodisc/Getty Images

Perform forearm extension exercises such as the dumbbell wrist curl. Sit with your forearms resting on your thighs. Position your hands to hang off the edges of your knees with your palms facing down. Hold onto a dumbbell in each hand. Extend your wrists by raising the backs of your hands toward your forearms. Then, release and let your palms fall toward your shins.

Step 2

How to Get Strong Arm Muscles
Hold onto a dumbbell and flex your wrist by raising your palms toward your forearms. Photo Credit Antonio_Diaz/iStock/Getty Images

Perform forearm flexion exercises such as the dumbbell wrist curl. Sit with your forearms resting on your thighs and your feet flat on the floor. Position your hands to hang off the edges of your knees with your palms facing up. Hold onto a dumbbell and flex your wrist by raising your palms toward your forearms. Inhale and release as you bring the backs of your hands toward your shins.

Step 3

How to Get Strong Arm Muscles
Dumbells Photo Credit arinahabich/iStock/Getty Images

Select a light weight to begin with and then gradually increase to a weight you can lift for one to three sets of eight to 12 repetitions. (REf. 1)

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media