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Exercises for the upper arms
At this juncture, we provide you with everything necessary to enhance your arm strength and sculpt your arm muscles. Whether you're in search of workouts for the upper arm, forearm, or overall arm musculature, we have compiled a wide selection of effective exercises. Let's work together to elevate your upper arm muscles to a higher level!
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Exercises for the upper arms
Are you looking to build impressive upper arm muscles? In this comprehensive compilation, we offer a wide range of effective exercises that will assist you in strengthening and shaping your upper arm musculature. Whether you are a beginner or an advanced practitioner, you will find exercises suitable for every fitness level here. Let's work together to elevate your upper arms to the next level!
Triceps kickbacks with the Theraband
In your home workout, you can incorporate a popular exercise by using the Theraband for Triceps Kickbacks. All you need is a Theraband, which allows for flexible and joint-friendly training of your triceps muscles.
Cable triceps press: overhead
There are various variations for the overhead triceps press on the cable. You can specifically strengthen your triceps at the gym using the cable machine or at home with the Theraband. You have the option to vary your body posture and position to find the most comfortable position for you.
Classic cable triceps kickbacks
Triceps Kickbacks on the cable machine are among the preferred kickback exercises. This exercise can be performed in both the middle and deep blocks. In both cases, you can effectively and precisely train your triceps muscles. Triceps Kickbacks on the cable machine are comparatively simple but still require precise execution.
Tricep dips kneeling on the dip bar
Kneeling Triceps Dips on the dip bars are a popular fitness exercise for strengthening your upper arms on the machine. This exercise is particularly suitable for beginners, as you can flexibly play with the weight and vary the difficulty level. Kneeling Triceps Dips on the dip bars also help you learn the movement sequences optimally.
Hanging triceps dips with additional weight
Hanging Triceps Dips with additional weight are suitable for athletes seeking a training stimulus beyond regular Triceps Dips. By attaching additional weight to a belt, you can perform hanging Triceps Dips even more effectively.
Classic tight triceps push-ups
While regular push-ups primarily focus on chest training, the classic close-grip Triceps push-ups are ideal for triceps training. Close-grip push-ups emphasize arm muscles. Especially with a slow execution, you can intensify the stimulus on the triceps muscles.
Triceps press with dumbbells on both arms
A frequently chosen method for triceps training is the bilateral triceps press with dumbbells. In this exercise, both arms are utilized to push the dumbbells upward. Additionally, there is the option to perform the exercise while standing or sitting. This variation with dumbbells is particularly popular among athletes aiming for maximum freedom of movement during execution.
Cable triceps press: pushdown
Cable pushdowns are a popular form of triceps pressing on the cable machine. You can use various grips and body positions to target your triceps specifically. There are both one-arm and two-arm variations. Beginners may consider choosing one-arm variations to fully concentrate on the movement. However, two-arm executions of cable pushdowns are also suitable for athletes at any training level.
Classic Arnold Dips
The classic Arnold dips are a fitness exercise named after the bodybuilder Arnold Schwarzenegger. Nowadays, fewer athletes opt for classic Arnold dips, which target the triceps, front shoulder, or major chest muscles. These exercises are controversial as they can negatively impact the shoulder joint. Alternatively, classic Arnold dips can be performed at home using a bench or chair.
Kickbacks with a dumbbell
Kickbacks with a dumbbell are ideal for athletes who prefer dumbbells over cable machines. Since this exercise requires minimal additional equipment, kickbacks with a dumbbell can be easily incorporated into a home workout.
Kickbacks with two dumbbells
The triceps can also be trained with kickbacks using two dumbbells, although this fitness exercise is less common in the gym. Many athletes prefer this dumbbell variation as it provides a more intense muscle feel.
French press with dumbbells
A popular triceps exercise is the French press with dumbbells. This variation is especially suitable for advanced athletes as the movement is more complex than using a barbell or EZ bar. Attention must be paid to both sides of the body simultaneously. When executed correctly, the French press with dumbbells can effectively target all triceps heads.
French press with a barbell
An exercise that you can incorporate into your training plan to strengthen your triceps muscle and the knob muscle is the barbell press. This fitness exercise is particularly effective when you have someone to train with. Alone, it is difficult to lay down the barbell. This variation is mainly suitable for experienced athletes.
French press with the SZ rod
A popular method for training the triceps muscles is the barbell press with the SZ-bar, also known as forehead press. Choose an execution that puts less strain on your wrists. This exercise is usually performed on a flat bench.
French press with the cable pull
If you primarily want to train your triceps, then incorporate the barbell press with the cable pull into your workout. Lie down under a cable pull for this. This exercise can theoretically be done with one or both arms, with the flexible cable allowing for a particularly gentle execution.
Close bench press with the SZ bar
An effective fitness exercise for strengthening the triceps muscles is the close grip bench press with the SZ-bar. This variation is especially gentle on the wrist. With the close grip, not only the triceps muscle but also the front deltoid muscle and the large chest muscle can be trained.
Close bench press on the multi press
The close grip bench press on the Smith machine is a popular fitness exercise that is well-suited for training without a partner. The Smith machine provides more support for the movement compared to the barbell variant, thanks to the guiding rail.
Close barbell bench press
The 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 that they can independently lay down the barbell to avoid problems. A training partner can increase safety in this regard.
One-armed triceps press with dumbbells
The exercise of the one-arm bicep press with a dumbbell is among the preferred methods to strengthen the upper arms, specifically targeting the biceps. The advantage here lies in the ability to provide support with your second hand, allowing you to focus on unilateral training and better control the movement. The execution of the one-arm bicep press can be done either standing or sitting, depending on your preference.
Triceps dips hanging on the dip bar
Bicep dips performed hanging on the dip bars constitute an exercise targeting the biceps, utilizing your body weight for resistance. These dip bars are available in most fitness studios and can be easily incorporated into your training plan. Beginners can benefit from hanging bicep dips, as the execution of the movement is relatively straightforward. However, beginners often encounter challenges, while more advanced individuals find this exercise easier to master.
Arnold dips with additional weight
If athletes find themselves reaching their limits with classic Arnold Dips, they have the option to include Arnold Dips with additional weight in their training plan. In this variation, Arnold Dips are typically performed on a bench, and extra weights are added to increase the level of difficulty.
Diamond push ups
The name Diamond Push-Ups derives from the position of your hands, forming a triangle in the middle under your chest. The resulting triangle coincidentally resembles the shape of a diamond. Due to the close hand positioning, Diamond Push-Ups place a stronger emphasis on the biceps compared to regular or close-grip push-ups. The arm posture only slightly differs from normal or close-grip push-ups.
Scott curls with dumbbells
Scott Curls with dumbbells are a variation of Scott Curls, focusing primarily on the biceps. The execution of the movement is relatively simple, making this exercise suitable for fitness enthusiasts of all experience levels looking to diversify their bicep training. Alternatively known as Preacher Curls or Larry Scott Curls, the use of dumbbells provides maximum freedom of movement.
Concentration curls with the Theraband
Concentration curls with the Theraband offer flexible training for the biceps. Thanks to the Theraband, you can perform this fitness exercise anywhere. The straightforward execution makes this exercise suitable for beginners as well.
Preacher curls with the barbell
The exercise of Preacher Curls with the barbell is a fitness routine performed while seated at the preacher bench. The focus lies on the brachialis and the biceps muscle. This variation of the exercise is suitable for both beginners and advanced individuals, thanks to its straightforward execution and support from the bench.
Standing SZ curls
Standing SZ Curls are among the tried-and-true exercises for training the upper arms, with the primary focus on the biceps. The SZ bar provides the advantage of protecting the wrists. Depending on the grip width, different emphases can be placed.
Reverse curls with the barbell
Reverse Curls with the barbell are a fitness exercise for arm training, with the primary focus on the biceps. Additionally, the brachialis and the brachioradialis muscles are stimulated.
Scott cable curls
Fitness enthusiasts benefit from a high range of motion and joint-friendly execution with Scott Curls on the cable machine. The flexible cable allows for dynamic movements, making Scott Curls on the cable machine particularly suitable for isolated bicep training. The positioning of the upper arms and elbows on the Scott bench helps avoid incorrect movement patterns.
Theraband biceps curls while standing
Theraband Bicep Curls standing are ideal if you want to perform your upper arm training at home. With the Theraband, you can train your biceps muscle anywhere. Simultaneously, the flexible band is especially joint-friendly.
Reverse curls with the SZ bar
Reverse Curls with the SZ Bar are a popular exercise for arm training. With this variation, you simultaneously train various arm muscles, with a primary focus on the biceps. The SZ bar also protects the wrists when grasping the bar with an overhand grip.