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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!
Seated SZ curls
Executing standing SZ curls achieves an effective stimulation of the upper arm muscles. The upright position while standing requires increased stability during the exercise. In comparison to the barbell, the SZ bar offers the advantage of a more natural wrist position, allowing for a more comfortable grip. The various grip options enable targeted variation of the stress points in standing SZ curls.
Seated dumbbell biceps curls
Biceps curls with the barbell while sitting focus primarily on training the biceps muscles. Simultaneously, there is engagement of the brachialis and the brachioradialis. Executing biceps curls while sitting on a weight bench or chair allows for a generally more stable body posture.
Theraband biceps curls while sitting
A method for biceps workouts is the Theraband biceps curls while standing. In this case, find an upright seating option to subsequently target the upper arm muscles. The flexible Theraband allows for a gentle and dynamic execution of the movement. Simultaneously, standing Theraband biceps curls enable a concentrated focus on arm movements.
Reverse curls with the SZ bar
Reverse curls with the LH barbell represent a common exercise in arm training. Executing reverse curls with the LH barbell simultaneously targets various muscle groups in the arm, with a focus on the biceps. Additionally, the LH barbell offers the advantage of a wrist-friendly position, especially when gripping the bar in an overhand position.
Cable reverse curls
Reverse curls on the cable machine allow for the simultaneous engagement of different arm muscles. The primary focus of this exercise, however, is on activating the biceps. When using a straight bar or an SZ bar, you benefit from the flexible cable technique during the execution of the movement.
Dumbbell concentration curls
Dumbbell concentration curls are a popular fitness exercise for strengthening the upper arm muscles. This exercise particularly targets the biceps and the brachialis. Although both sides need to be trained consecutively, concentration curls with the dumbbell enable a comparatively error-free execution. The fixation of the elbow on the thigh minimizes potential distortions of the movement.
Scott curls with the SZ bar
Scott Curls with the EZ-bar are among the less demanding fitness exercises. This training method is particularly effective for strengthening the biceps and the brachialis. To achieve optimal execution, it is recommended to use a specific bench for Larry Scott and an EZ-bar. The use of the EZ-bar helps alleviate the wrists during the exercise.
Cable curls with bar and rope on the low block
Cable Curls with a bar or rope at a low pulley allow you to specifically build your biceps muscles. With an underhand grip, you grasp a bar or the rope attached to the lower end of the cable. This cable pulley exercise adds variety to biceps training and allows for a more unrestricted range of motion compared to traditional barbell curls.
Standing dumbbell curls
Standing Dumbbell Curls are among the most effective exercises for training the arm muscles. In addition to the biceps, the brachialis is also a focus. Simultaneously, the brachioradialis muscle is strengthened. With standing Dumbbell Curls, you have the option of alternating or simultaneous execution.
Barbell curls for the biceps (classic)
Traditional Barbell Curls are undoubtedly one of the most popular exercises in biceps training. The focus is on the biceps. In the classic variation, you grasp the barbell shoulder-width apart.
Reverse curls with dumbbells
Reverse Curls with Dumbbells are a somewhat more challenging biceps exercise. The combination of an overhand grip and dumbbells requires precise execution. This exercise targets not only the biceps but also the brachialis and brachioradialis muscles.
Barbell curl with a wide grip
Barbell Curl with a wide grip is a fitness exercise mainly suitable for advanced athletes. The wide grip makes it more challenging to keep the upper arms steady. In comparison to other barbell curls, this exercise places a stronger emphasis on the brachialis alongside the biceps.
Barbell close grip bicep curls
Barbell Bicep Curls with a wide grip are an excellent option for beginners in bicep training. Thanks to the generous grip, they allow for a broader span of the elbows, distributing the force evenly across the entire upper arm. This fitness exercise primarily targets the biceps.
Concentration curls with the SZ bar
Concentration curls with the cable pull offer an alternative way to isolate and strengthen the bicep muscle. This exercise provides various advantages. Concentration curls enable precise execution of the movement, preventing distortions. The use of the cable pull also contributes to sparing the wrists.
Cable curl with one arm on the low block
In bicep training with the cable pull, Cable Curls with both arms at the high block are highly popular. Through the symmetrical execution, you can fully concentrate on the movement and simultaneously provide support with both arms. These Cable Curls are suitable for athletes who appreciate the dynamic freedom of the cable pull in upper arm training.
Overhead biceps curls on the high block
Overhead Cable Curls are a bicep exercise performed with the cable pull. The rope is attached to the lower end of the cable, the low block. Due to the more challenging execution, this upper arm exercise is particularly suitable for advanced athletes aiming to target and strengthen their biceps.
Barbell bicep curls with the Arm Blaster
A method in bicep training is Bicep Blaster Curls with the barbell and the wrist blaster. You only need a barbell and the wrist blaster. The movement resembles classic barbell curls, with the wrist blaster ensuring that the biceps are trained more isolated, making it harder to generate momentum from the body.
Dumbbell curls with the biceps isolator
You can also incorporate Bicep Blaster Curls with dumbbells and the bicep trainer into your bicep training. With two dumbbells, you have more freedom of movement compared to the barbell. The bicep trainer stabilizes your upper arms, ensuring that the force comes exclusively from the upper arms. This ensures an isolated and effective training of your bicep muscles.
Bicep blaster curls with the SZ bar
Biceps Blaster Curls using the EZ bar represent a training method specifically aimed at isolating the biceps. Due to the necessity of a biceps isolator, Biceps Blaster Curls are relatively uncommon. However, the Blaster effectively prevents any distortion in the movement, while the EZ bar provides comfortable wrist support.
Dumbbell hammer curls while sitting upright
Seated Hammer Curls with dumbbells offer the advantage of increased stability due to the seated position. This automatically minimizes the risk of using momentum from the entire body. By performing Hammer Curls while seated, you can effectively target your biceps.
Hammer curls with the triceps bar
When a triceps bar is available, the exercise Hammer Curls with the triceps bar is an ideal option. The neutral grip allows for targeted strengthening of the upper arms, especially the biceps and brachialis.
Standing hammer curls with dumbbells
Standing Hammer Curls with dumbbells are among the preferred biceps exercises in the gym. A neutral grip (hammer grip) is used for optimal execution. This exercise is particularly suitable for beginners who want to train their biceps and brachialis.
Hammer curls on the incline bench
Hammer Curls on the incline bench resemble the classic Biceps Curls on the incline bench, but with a neutral grip. The incline bench's backrest automatically keeps the body in an upright position. This fitness exercise focuses specifically on the biceps and brachialis.
Classic biceps curls on the incline bench
Traditional Biceps Curls on the incline bench are a biceps exercise with a moderate level of difficulty. The emphasis is on training the biceps and brachialis. The slight inclination of the upper body on the incline bench intensifies the strain on the biceps.
Hammer curls on the device
Athletes can also perform Hammer Curls on the biceps machine. A special device is available for this purpose, allowing for a neutral grip. Thanks to the fixed settings of the biceps machine, the focus is entirely on the execution of the movement. The reduction of potential sources of error makes Hammer Curls on the biceps machine suitable for beginners who want to learn the movement patterns.
Classic curls on the biceps machine
The classic Biceps Curls on the biceps machine are considered an optimal introductory exercise for many fitness enthusiasts in biceps training. The execution of the movement is straightforward, and the machine dictates the range of motion. After the correct settings have been made, the classic Biceps Curls on the biceps machine can help strengthen the upper arms.
Triceps presses on the triceps machine
Triceps pressing on the triceps machine is excellent for beginners in triceps training. Although there are various triceps machines in fitness studios, the movement is guided in all of them. After the necessary basic settings on the machine, the focus can be entirely on strengthening the triceps muscles.