Arm muscles serve several purposes when it comes to daily functions. The triceps, which are located on the back part of the upper arms, are responsible for extension. This is a motion you would encounter when you reach out to shake someone's hand. The biceps muscles oppose the triceps and are responsible for flexion. This is a motion you would see when you bring a fork up to your mouth. To build your arm muscles, you should target these two major muscles with exercises that involve multiple grips and angles. By default, your forearm muscles will get recruited as well because they are activated whenever you grip something.
Step 1
Stand with your feet shoulder-width apart to do overhead dumbbell extensions. Grab the inside of one weighted end of a dumbbell with your hands overlapping and hold it straight above your head in a vertical position. Lower it behind your head by bending your elbows. Stop when you feel a strong contraction in your triceps, then push the dumbbell back up. Stop just short of locking out your elbows, then repeat. Keep your upper arms in by your ears while doing this exercise.
Step 2
Lie face-down on the floor to do diamond pushups. Place your toes hip-width apart and place your index fingers and thumbs on the floor in the shape of a diamond. Push your body up and lift your hips to form a straight line from your shoulders to your heels. Lower your chest toward the floor by bending your elbows. Stop when you are a fist-width away, then push back up and repeat.
Step 3
Attach a straight bar to a high setting on a cable machine to do reverse grip pushdowns. Stand in front of the weight stack with your feet shoulder-width apart. Reach up and grab the bar with a shoulder-width, underhand grip. Push the bar straight down to the top of your thighs. Squeeze for a second, raise the bar back up and repeat. Keep your upper arms still and tight against your body throughout the exercise.
Step 4
Lie back on an incline bench to do twist curls. Hold dumbbells down at your sides with your palms facing each other. Lift the weights up and twist your wrists so your palms face your chest. Squeeze forcefully, lower the weights back down and repeat.
Step 5
Grab a barbell with an overhand, shoulder-width grip to do reverse curls. Stand with your feet shoulder-width apart and rest the bar against your thighs. Lift it up toward your chest and squeeze forcefully. Slowly lower it back down and repeat.
Step 6
Sit on a workout chair to do concentration hammer curls. Space your feet into a wide stance with your toes turned out slightly. Hold a dumbbell in your right hand and let your arm hang down in between your legs. Brace the back of your right upper arm against the inside of your right inner thigh. Twist your wrist so your palm faces behind you. Maintain this grip as you lift the barbell up in the air. Squeeze forcefully for a second, lower the weight down and repeat. Do a set of reps and switch arms.
Tips and Warnings
- Do 10 to 12 reps and three to four sets of each exercise. Take two days off in between workouts.
Things You'll Need
- Dumbbells
- Straight bar
- Cable machine
- Barbell
- Incline bench
- Workout chair
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