Home / Fitness exercises / Arms
Arm exercises
Arm muscles are a fundamental component of a physical fitness training plan. Both male athletes and enthusiastic women prioritize training their arms. You have the option to train your arms either at home or by utilizing the equipment in the gym. Strong arm muscles are undoubtedly a crucial aspect of a well-trained body.
muscle groups
This provides you with the opportunity to go directly to the muscle group of your choice. If you already know in advance which muscle you want to train specifically, there is a quick navigation available to the corresponding categories.
Exercises for the arms
Ready to get your arms in great shape? Within this overview, we present you with a diverse range of effective fitness exercises to strengthen and define your arm muscles. Whether you are a beginner or an advanced fitness enthusiast, you'll find the suitable exercises for you here!
Triceps kickbacks with the Theraband
A popular exercise for training the triceps muscles is the Tricep Kickbacks with Theraband, serving as a welcome addition to your home workout. All you need for this exercise is a Theraband. The use of the Theraband allows for a flexible and gentle workout of the triceps muscles.
Cable triceps press: overhead
There are numerous variations for the Tricep Overhead Press on the cable machine. This exercise can be performed both in the gym using the cable machine and at home with the Theraband to specifically strengthen the triceps. There is the option to vary body posture and position to find the most comfortable stance for you.
Classic cable triceps kickbacks
A popular variation of kickback exercises is the Tricep Kickbacks on the cable machine. This exercise can be executed from both a central and a lower position. Both variations allow for an effective and targeted training of the tricep muscles. Tricep Kickbacks on the cable machine are relatively simple but require precise execution of the movement.
Tricep dips kneeling on the dip bar
With Tricep Dips kneeling on the dip machine, you can effectively train your upper arms on the machine. This exercise is particularly suitable for beginners, as you can flexibly adjust the weight and adapt the difficulty level. Tricep Dips kneeling on the dip machine also help you learn the correct movement sequence.
Hanging triceps dips with additional weight
Hanging Tricep Dips with additional weight are ideal for athletes seeking a more intense training stimulus. By attaching additional weight to a belt, hanging Tricep Dips can be performed even more effectively, providing a challenge beyond regular Tricep Dips.
Classic tight triceps push-ups
While regular push-ups primarily target chest training, classic close-grip tricep push-ups are optimal for tricep training. Close-grip push-ups focus on the arm muscles, and a slow execution can transfer the stimulus specifically to the tricep muscles.
Triceps press with dumbbells on both arms
A common method for triceps training is the bilateral triceps press with dumbbells, where both arms are utilized to push the dumbbell upward. Additionally, there is the option to train either standing or sitting. This form with the dumbbells is highly favored by athletes who prefer maximum freedom of movement during execution.
Cable triceps press: pushdown
Cable pushdowns are a valued exercise in triceps pressing on the cable machine. Various grips and body positions can be employed here to consistently target the triceps. There are both one-arm and two-arm variations. Beginners may consider the one-arm option to focus on proper execution. However, advanced individuals also benefit from the two-arm variations of cable pushdowns at any training stage.
Classic Arnold Dips
Traditional Arnold Dips are a fitness exercise named after bodybuilder Arnold Schwarzenegger. Nowadays, fewer athletes opt for the classic Arnold Dips, where the triceps, front shoulder, or large chest muscle is trained. This exercise is controversial as it can negatively impact the shoulder joint. Nevertheless, you can perform traditional Arnold Dips at home using a bench or chair.
Kickbacks with a dumbbell
Kickbacks with a dumbbell are ideal for athletes who prefer dumbbells over the cable machine. Since minimal additional equipment is needed for this exercise, kickbacks with a dumbbell can be incorporated into home workouts.
Kickbacks with two dumbbells
You can train your triceps with kickbacks using two dumbbells, although this fitness exercise is less common in gyms. Many athletes prefer the dumbbell variant as it provides a more intense muscle feel.
French press with dumbbells
A respected triceps exercise is the French Press with dumbbells. This variant is especially suitable for experienced athletes, as the movement is more complex than with a barbell or EZ bar. Here, you must simultaneously focus on both sides of your body. However, if you master the correct execution, you can effectively stimulate all triceps heads with the French Press using dumbbells.
French press with a barbell
Performing the triceps exercise with the barbell allows you to train both the triceps muscle and the knorrenmuskel. This training method is particularly suitable when you have a partner available for your workout. It can be challenging to set down the barbell alone. The application of the barbell in the French press is primarily intended for experienced athletes.
French press with the SZ rod
The French Press with the EZ-Bar is a common exercise for strengthening the triceps muscles, also known as forehead pressing. This variation is gentle on your wrists and is usually performed on a flat bench.
French press with the cable pull
Incorporate the French Press with the cable pull into your training plan if your primary goal is triceps training. Lie down under a cable pull for this exercise. The French Press with the cable pull can theoretically be performed with one or both arms. The flexible cable execution makes the movement particularly gentle.
Close bench press with the SZ bar
The fitness exercise "Close Grip Bench Press" with the EZ-Bar is excellent for training the triceps muscles. The EZ-Bar provides the advantage of less strain on the wrists. With close grip bench press, you can specifically target the triceps muscle, the front part of the deltoid muscle, and the large chest muscle.
Close barbell bench press
Close Grip Bench Press with the barbell is a simple triceps exercise suitable for athletes at any training level. You only need a weight bench and a barbell. However, beginners should ensure they can safely set down the barbell on their own, as this can be a challenge for some athletes. A training partner can increase safety.
Close bench press on the multi press
Close Grip Bench Press on the Smith Machine is a popular fitness exercise, especially if you don't have a training partner. The Smith Machine provides more support for the movement compared to the barbell, thanks to its guiding rail.
One-armed triceps press with dumbbells
The single-arm triceps press with a dumbbell is among the frequently practiced exercises to strengthen not only the upper arms but especially the triceps. One advantage of this exercise is that you can provide support with your second hand, allowing you to focus specifically on unilateral training. This tends to make the movement smoother. You can perform the single-arm triceps press either standing or sitting, depending on your preferences.
Triceps dips hanging on the dip bar
Triceps dips hanging on the dip bar are effective triceps exercises where you work with your own body weight. Since dip bars are available in most gyms, this exercise can easily be integrated into your training plan. Hanging triceps dips are a good choice for beginners, as the execution is comparatively simple. However, for advanced individuals, it presents a challenge beyond the usual level of exertion.
Diamond push ups
Diamond push-ups get their name from the hand position forming a triangle under your chest. The coincidentally formed triangle resembles the shape of a diamond. The close position of your hands intensifies the focus on the triceps compared to regular or close-grip push-ups. The hand positioning is the only difference between diamond push-ups and the conventional variations.
Arnold dips with additional weight
If classic Arnold Dips are no longer challenging enough for fitness enthusiasts, incorporating Arnold Dips with extra weight provides a way to intensify the training. Since Arnold Dips typically only require your body weight, adding weights allows you to increase the level of difficulty.
Forearm curls with the dumbbell
Forearm curls with the barbell offer various variations for forearm training. Holding the barbell with an underhand grip, you exclusively move the wrists to target the forearm muscles. This exercise can be performed both sitting and kneeling.
Forearm curls with the cable and Theraband
Forearm curls with the cable and Theraband enable dynamic training of the lower arm muscles. The movement is solely from the wrists, as you bend the cable grip downward and then extend it upward. The cable allows for a particularly gentle forearm workout, as the motion is smoother. Forearm curls with the flexible Theraband can also be seamlessly integrated into home training, working each side of your body sequentially.
Forearm curls behind the back
Performing underarm curls in the back area provides you with the opportunity to use weights to specifically strengthen the muscles in your forearms in the back. This exercise is conducted in an upright position, with the movement exclusively behind the back. This allows you to introduce variety into your underarm curls training.
Reverse forearm curls with the dumbbell
Reverse underarm curls with the barbell are a training exercise primarily aimed at strengthening the forearm muscles. The barbell allows you to train both forearms simultaneously. A weight bench provides support, stabilizing your position and making it easier to focus on the wrist movements.
Reverse forearm curls with the cable and Theraband
Reverse underarm curls with the cable offer a flexible and joint-friendly way to dynamically train the forearm muscles. The targeted training is achieved by the exclusive movement of the wrists downward and upward on the cable grip. Using a Theraband, you can perform reverse underarm curls at home, strengthening your muscles independently of location. Fix the band with your feet on the floor and move it through your wrists.
Reverse dumbbell forearm curls
Reverse underarm curls with the dumbbell are an effective exercise for the arm muscles, allowing you to target various muscle groups simultaneously. In a kneeling position in front of the dumbbell bench, you train both arms sequentially, with the bench providing the necessary stability.
Dumbbell forearm curls
Underarm curls with the dumbbell are a valued fitness exercise for training the forearm and wrist muscles. The training alternates between both sides of the body, with the free hand providing stability. The movement in classic underarm curls with the dumbbell focuses exclusively on the wrist.
Seated finger curls
Sitting finger curls offer the advantage of allowing you to fully concentrate on the execution of the movement. Sitting provides high stability, and by resting the elbows on the dumbbell bench, beginners find it easier to move the barbell exclusively with their fingers.