How to Get Upper Arm Strength Fast

Strong upper arm muscles make daily tasks easier with the added benefit of toned deltoids, biceps and triceps from all the training. Your progress in strength training can be achieved and measured with weights at the gym, but you can also do exercises at home to quickly strengthen your arms, suggests Harvard Health Publishing.

There are several exercises you can do to strengthen your arms. (Image: funduck/iStock/GettyImages)

Working your arms intensely one day a week is all you need to do to increase your arm strength. Perform your arm workout at least two days after your chest and back routine, as they are also used and strengthened when you train your bigger upper-body muscles.

Do Arm Exercises at Home

Step 1: Pushups: Variation 1

Perform pushups of increasing intensity to build the strength of your deltoids and triceps by placing your palms flat on the floor, slightly wider than your shoulders. Do as many as you can with perfect technique. Rest for 45 seconds according to ACE Fitness. Work your way up to completing three sets of eight to 10 pushups.

Step 2: Pushups: Variation 2

Balance on your toes or your knees; then lower your body until your nose is nearly 2 inches from the floor. Keep your body straight so your head and pelvis are in line with your back. Complete as many reps as possible if you are on your knees. Do 15 reps if you are on your toes.

Step 3: Pushups: Variation 3

Place your feet about 6 inches off the floor. You can use a step or a stack of books. Complete two sets of as many reps as you can do with correct form.

Step 4: Biceps Curls

Carry and curl a 20-pound sack of rice, flour or box of books found around your house. Perform three sets of as many reps as possible to strengthen your biceps muscles. Use a heavier sack or box after two weeks.

When You Hit the Gym

Step 1: Barbell Curls

Do barbell curls for your biceps with an EZ curl bar shown at ExRxnet. Perform one set of 12 reps. Add 2 1/2 pounds to each side of the bar for 10 reps. Continue to add 2 1/2 pounds to each side until you can only complete three to five reps; use this weight for two more sets. Lift this weight for your next workout after a warm-up set.

Step 2: Triceps Dumbbell Extensions

Hold a dumbbell overhead with both hands on the bar to do triceps dumbbell extensions and strengthen the backs of your arms. Bend your elbows to lower the dumbbell below the level of your head. Start with a light weight, lifting heavier dumbbells until you can only do three to five reps; use this weight for two more sets. Lift this weight for your next triceps workout.

Step 3: Overhead Press

Grasp a dumbbell in each hand as you sit on the end of a bench, pressing them directly overhead. Lower the dumbbells to the level of your ears; then press them again. Complete a set of 10 for your warm-up. Grab the next weight up and do another set of 10. Continue to increase the weight until you can only do three to five reps; complete two more sets. Note the weight for your next workout.

Things You'll Need

  • Dumbbells

  • Barbells

  • Sack of rice

  • Stack of books

Tip

If you are not able to do three reps, go down in weight and complete three sets of 12 to 15 reps. Write down all your exercises, weights, sets and reps to ensure you are increasing the intensity to build strong arms.

Warning

Begin a new exercise program slowly with light weights to reduce the risk of injury.

REFERENCES & RESOURCES
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