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Arm Workouts

Looking for the best bicep and tricep workouts to get big muscular arms? Wouldn’t it be great to challenge all your mates to arm wrestles only to have them politely decline?

It’s important to remember that the secret to having big guns is to look beyond just the bicep, and to include a good tricep and forearm workout into your routine. Since the tricep is actually bigger than the bicep, an effective arm workout routine should target both, bulking up the entire arm and giving you some mean looking guns!

WorkoutBOX contains great bicep and tricep workouts that will help you build huge sleeve splitting arms that even Arnie would be proud of. Add these arm workouts into your weekly routine and put those biceps and triceps into overdrive.

See Also » Muscle Building Workouts

Arm Workouts

Beginner :

Killer Bicep Workout

Bicep Workout
This beginners biceps workout is a great introduction for conditioning the biceps. The biceps are used in partnership with the larger muscles when performing pulling exercises such as rows, pull ups and more...
Level : 
Length : < 30 mins Routines : 1
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Killer Triceps Workout

Arm Workout
This tricep workout is one of the best around and is ideal for beginners. If you want big arms fast, then it's the triceps you really want to focus on as it's a far bigger muscle than the bicep and will more...
Level : 
Length : < 30 mins Routines : 1
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Intermediate :

Bicep Workout with Dumbbells

Bicep Workout

This is a Biceps Workout performed exclusively with Dumbbells to help build the size and strength of the arms. This workout can be performed either at the gym or at home provided you have access to a set more...

Level : 
Length : 30 - 60 mins Routines : 1
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Advanced :

Big Arms Workout

Arm Workout
This Big Arms Workout hits both the biceps and triceps in one routine. There's high volume with isolation to really hit both muscle groups intensely. Drop the weight down on the second lot of sets, so more...
Level : 
Length : < 30 mins Routines : 1
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Arm Workouts


When it comes to best arm workouts ever, things stand differently for men and women. Our distinct body constitutions have a decisive role to play, as they basically define our gender better than any other part of our body. So bigger is not necessarily better. Not everyone wants to become a wrestling champion.


Generally speaking, women prefer their arms to be slick and slender without being flabby, while men are slightly under the Arnold Schwarzenegger influence. It’s not that all males want their arms to stand out from the crowd, but arms are the first sign of strength and manhood. A man with no defined muscles whatsoever is usually regarded as less appealing. Nevertheless we are not trying to offend anyone here, it’s just a part of nature’s way. Women must have defined hips and men must have strong arms in order to be regarded as “suited” by the other sex.


But enough with the small talk.Good arm workouts is what we are going to be talking about throughout this article. We are going to cover everything from at home arm workoutswithout weights, to exercise routines that rely on professional fitness tools, such as dumbbells or kettlebells. Not that there’s anything wrong with using a kettlebell now and then, but we promise our list is as straightforward as they come. And most of the routines can be done without necessarily hitting the gym.


Please keep in mind the fact that a good arm workout trains both the biceps and triceps and, indirectly, the forearms, and focuses on heavy weights only when you want your muscles to really grow. It also makes it a point to strengthen the arms, not just visually enhance them. It creates a schedule you can stick to. So, without further ado, here we go.


Arm Workouts for Women


Women usually stay away from specifically working their arms, as they just think it’s something they just can't accomplish without ending up looking like an actual bodybuilder. They are always using the excuse of getting too "bulked up”. But you don’t have to stick to workout plans like Arnolds or Tom Venuto’s,if you know how to make magic happen. The moves we’ll be talking about here definitely won't turn you into the Incredible Hulk, but they will get the arms to be longer, leaner, and ready to expose when the weather warms up. They are different from mensexcercises, indeed, but they are designed to be fun and to have you come out at the other end with amazing looking arms. Bear in mind that if you’re looking for a fast way to get awesome results with your armworkouts, you may have arrived at the wrong place. While we’re not aiming to turn you into a professional body builder, you will have to put in some serious lifts and excersizes that will have you breaking a sweat. But, at the end of the day, your toned muscels will be thanking you.


Because they are not the absolute masters of the “hi five” routine, skinny girls prefer to dream of their perfect wedding day with Mark Wahlberg or Ryan Gosling on their side. And nothing shows off a toned upper body and arms like a skimpy tank top. Firm shoulders, arms, and upper-back muscles take center stage. And their wedding is good to start, now that they’ve gotten rid of the flab. See, the whole thing about womens circuit training, strength building, or weight lifting is that they want the extra exercise to make them look sexy and feel confident. Well, that’s just what our killer list of strengthening excersises will do for you.                                  


Top 9 Three-Move Workouts for Women inspired by Tracy Anderson


1. Arm Circle: For this one you’ll need a pair of 3-pound dumbbells. It targets your shoulders, back, triceps and biceps.

You have to:

·         Position your feet at shoulder width distance. Reach out to your sides, with both your arms in full extension, at the level of your shoulders.

·         Make sure not to raise your shoulders. Rotate the cuffs of the shoulders toward the rear, twenty times.

·         After you’ve completed the twenty reps, perform the rotations forward.

2. Shoulder Press: For this one you’ll also need a pair of 3-pound dumbbells. It targets your shoulders and triceps.

You have to:

·         Position your feet right beneath your shoulders and grab a dumbbell with each hand.

·         Bend your arms at the elbows, as if you were about to place your palms on your elbows. Your hands should be facing out and away from your body.

·         Drive the dumbbells up and out, right over your head, with a press movement. Make sure to keep your shoulders tucked into your back and neck.

·         Lower the weights back to shoulder level and repeat 20 times.

3. Triceps Push-Back: it basically targets your triceps.

You have to:

·         With your feet positioned under your shoulders, bend your legs ever so slightly at the knees and take a pair of dumbbells in your hands. Let your arms hang loosely by your sides. Make sure the palm of each hand is faced toward the rear.

·         Push your arms up and to the back, at roughly 2 feet away from your torso.

·         Lower your arms back down to your laterals and repeat 20 times.


4. Half-Moon Rotation: it targets your shoulders, biceps, and triceps.

You have to:

·         Begin in upright position, with your feet right under your hip joints. Extend your arms out and away from your body, on the same level with your shoulders.

·         Keep your palms facing the floor, with the fingers close together.

·         With a rotating movement of the thumbs, bring your arms back up to face the ceiling.

·         Then switch the direction of the rotation movements to the front.

·         Repeat the same movement 30 times, with your arms at shoulder level throughout.


5. High V: it targets your shoulders and triceps.

You have to:

·         Begin with your feet at shoulder-width distance. Your arms should be lifted up, above your shoulders and head, as if you were drawing a V shape with them.

·         With your palms facing out and away from your body, begin to bend your arms at the elbows. In a slow movement, drive your hands down to your hips and rotate your wrists, so that the palms of your hands are now oriented toward your body.

·         In a swift, pressing movement, drive your arms back up into the V-shape. Resuming the initial position is a full rep and to complete the set you will need to put in 20 reps.


6. Side Tri Lift: it targets your triceps.

You have to:

·         Begin by standing upright, with your feet right beneath your hips.

·         Hold a pair of dumbbells in your two hands straight out at shoulder level, then slowly bend your elbow as to make sure your palms are oriented toward your shoulders.

·         Press your arms straight out, still at shoulder level, then rotate your wrist to bring your palms toward the rear. Raise the weights by roughly 2in, then resume the initial position. This completes one rep for a single arm.

·         The full set of movements includes 20 reps per arm.


7. Back Touch: it targets your back, shoulders and biceps

You have to:

·         Begin with feet at hip-width distance, with a pair of dumbbells in both your hands, and with your arms stretched straight out to your laterals.

·         Push your arms back by about 1ft, to the point where they’re drawing a diagonal which ends at your shoulders.

·         Bend your right arm at the elbow, touch back with the weight, then resume the starting position. This counts as one rep.

·         Keep switching arms for 30 full reps on each side.


8. Overhead Bend: it targets your shoulders, triceps and core.

You have to:

·         With a dumbbell in each hand at your feet at shoulder-width distance, bend to the left side from the waist on your right side.

·         Bend the elbow on your right arm, then reach up, over your head, toward the left, with your right arm. Make sure your shoulder is under lockdown at this point.

·         Slowly bring your elbow back down to the same level as your hips.

·         Complete the exercise for 25 full repetitions on each side.


9. Straight-Arm Shrug: it targets your shoulders, biceps and triceps.

You have to:

·         As you stand up straight, with your feet right underneath your hips, and a dumbbell in each hand, reach out with your arms in full extension, at the level of your shoulders.

·         Drive your shoulder cuff up and down, but all the while make sure that your arms are still pointing straight out, in a parallel line with the floor.

·         Alternate left with right for 30 reps. Just remember: don’t let your arms droop toward the floor.


The Michelle Obama 9-minute Arm Workout for Women Plan


In case you’ve been living under a rock, First Lady Michelle Obama is an avid exerciser, with her toned arms making many a headline lately. Get Michelle Obama's arms with these arm exercises, to tone your biceps, triceps, shoulders, and upper back.

Just by doing these exercises three times a week for two weeks will result in noticeable differences. They take less than ten minutes and come straight from Mrs. Obama's longtime personal trainer, Cornell McClellan. We also recommend his workout DVD, as well as downloading the printable list version of this workout. They’re as good for muscular ladies as they are for petite ones, since they have been designed with the approach that all women are unique, when it comes to strengthening all parts of their arms.

The 9-minute arm workout

This "arm-shaping superset" is designed to sculpt the biceps and triceps.  It's only two moves, but you'll feel a big-time burn.

How to do it:

·         Perform one set of exercise 1

·         Without resting, do one set of exercise 2.

·         Immediately repeat the entire routine until you've completed 2 to 3 sets of both exercises.


1. Tricep pushdown with grip flip

·         Attach a straight bar to the high pulley of a cable station and grab the bar with an overhand grip, hands shoulder-width apart.

·         Tuck your upper arms next to your sides and bend your elbows more than 90 degrees.

·         Without moving your upper arms, push the bar down until your arms are straight.

·         Pause, then return to the starting position.

·         That's 1 rep. Do 15 reps, then reverse your grip so that you're grasping the bar underhand and immediately do another 15 reps.


2. The one-minute hammer curl

·         Grab a pair of dumbbells and hold them next to your thighs, palms facing each other.

·         Raise the dumbbell in your left hand as high as you can in front of you by bending your elbow and curling the weight toward your shoulder.

·         As you lower the dumbbell, curl the weight in your right hand.

·         Alternate rhythmically back and forth for 1 minute.



Some of the Best Arm Workouts for Women and Men

Kelly Ripa Arms Workout

Along with her thoroughly ripped abs, legs, and glutes, her defined arms are completely envy worthy. But you’d better save the best for last, because if you want to get arms like Kelly Ripa, you are going to have to work for it really hard.

Before you start any kind of strength training routine, you should always make sure that your muscles are warm; at least 10-15 minutes of cardio is ideal. Do each exercise for the number of repetitions indicated. Complete each set of two exercises three times through before moving onto the next exercise set. This routine uses only your bodyweight and resistance bands or dumbbells and can easily be done at home.


So here’s how it goes:


Push Ups: 15 times. It aims for the pectoral (chest) and tricep muscles of the upper body, plus the abdominal, oblique, and lower back muscles of the core, the hip flexors, quadriceps and calf muscles of the lower body.

·         Start with bodyweight in hands and knees, hands slightly wider than shoulder width apart.

·         Drop your hips so that your back is flat and your body makes a straight line from your shoulders to your knees.

·         Bend at your elbows, slowly lowering your body to the ground. Maintain a straight spine throughout the motion.

·         Get as low as you can without touching the ground or breaking the straight line through your body, then slowly press back up through your hands until your arms are almost completely straight.


Band Bent Over Wide Rows: 15 times. It aims for the rear deltoids and rhomboids of the upper back.

·         With feet shoulder width apart, stand on a resistance band and exchange it in your hands so that it crisscrosses over feet (the band from the outside of your right foot will come across to your left hand and the band coming from the outside of your left foot will be in your right hand).

·         Bend your knees slightly and lean over from your hips, getting your back as close to parallel to the ground as you can.

·         Keep a flat back and turn your palms back toward your legs.

·         Slowly bend your elbow, pulling it up and out at your sides to bring your hands up to chest height.

·         Slowly lower your hands back down under your shoulder, then repeat the motion.

·         Up and back down is one repetition.


Band Bicep Curls: 15 times. It targets the biceps.

·         Stand with feet shoulder width apart.

·         Loop exercise band underneath both feet and extend arms straight down.

·         Contract your bicep to bend at the elbow and bring your forearm up, keeping your upper arm perpendicular to the floor and your elbows tucked to your sides.

·         Slowly relax your biceps and lower your forearms down until your arms are straight again, then repeat the motion.

·         Up and down is one repetition.


Band Overhead Tricep Extensions: 15 reps. It trains the triceps, as well as the muscles on the back of the upper arms.

·         Loop an exercise band under your left foot and step through it with your right foot so that the side of the band in your right hand is behind your right leg. You may need to experiment to see how much length you need to have on each side of your foot.

·         Bring the band up and around your back as you extend your right upper arm straight up from your shoulder with your elbow bent as much as is comfortable with your right hand behind your head/back.

·         Contract your triceps to extend your right arm; keep your upper arm stationary and end with your arm fully extended above your shoulder but not locked.

·         Slowly lower your forearm back down as you bend your elbow, bringing the right hand down on your back as much as is comfortable.

·         Repeat the motion for a set number of repetitions or a set time period before switching arm and leg positions to repeat the motion on the left arm.


1 Minute Arm Circles (1/2 min in each direction)

·         Stand with your feet shoulder width apart and lift both arms straight out to your sides at shoulder height.

·         Move your arms in a circular pattern, 4-6 inches in diameter with your palms facing down, drawing a small circle with your fingertips. Continue for one minute.

·         Let your arms relax for a few seconds, then raise them again, this time drawing the shape in the opposite direction for one minute.

·         For an added challenge repeat the motion for one minute in each direction, this time with your palms facing upwards.


Band Lateral Raises: 15 reps. It’s meant to target the deltoids but also engage the trapezius, biceps, and triceps

·         Stand with feet shoulder width apart and loop an exercise band under both feet, making sure you have the same amount of length on each side of your body.

·         Keep your arms at your sides with palms facing in towards your thighs.

·         Bend your elbows slightly and lift your arms up and out to your sides as high as is comfortable; try for at least shoulder height but aim for 2-6 inches higher than shoulder height.

·         Your palms will be facing the ground at the top of the motion.

·         Slowly lower your arms back down to your sides, and then repeat the motion.

·         Up and back down is one repetition.


Push Up Planks: 5 sets (5-10 seconds on each hand counts as a set). It targets abs, arms, chest and back.

·         Start with bodyweight in knees and hands as if about to do a half pushup.

·         Walk your hands inward so that they are directly under the center of your chest; the placement of your hands should allow your thumbs to touch one another.

·         Lift your left hand off of the ground and rest it on the small of your back; hold for 5-10 seconds.

·         Return your left hand to the floor and immediately repeat the motion with the right hand in order to complete one repetition.


Back Bow Crossovers: 15 reps. It strengthens and tones the lower back and obliques, the shoulders, butt, and thighs.

·         Lie facedown on a mat, arms and legs extended to make a straight line.

·         Place an object (such as a dumbbell or yoga block) on floor above head at arm’s length.

·         Rest both hands to the left of the object so your body makes an arch to the left.

·         Contract your core muscles and lift your arms and legs up and over in an exaggerated arch to the right.

·         Slowly lower hands on the right side of the object. Let both hands and feet touch the ground momentarily, before making an arch to return to the left.

·         Continue lifting up and over your object until you have competed a set number of repetitions or a set time period.

·         One arch in each direction is one repetition.


Band Upright Rows: 15 reps. For women; when you use light resistance and high repetitions, this exercise serves to tone and define the neck and shoulders. For men, with high resistance and low repetitions, this upper body move can effectively build size and strength in the deltoids and trapezius muscles. This can add width to your shoulders, giving you a more masculine stature.

·         Stand with feet shoulder width apart and loop an exercise band under your feet, making sure you have the same amount of band on each side.

·         Raise upper arms out to the side, letting your elbow bend so that your hands come to your collar bone. Lead the upward motion with your elbow.

·         Raise your hands as close to shoulder height as you can keeping your elbows higher than your hands.

·         Slowly lower your arms back down to a full extension before repeating the motion. Continue for a set number of repetitions or a set time period.


Overhead Presses: 15 reps. It uses the deltoid and tricep muscles

·         Loop a resistance band under feet placed shoulder width apart, making sure you have the same length of band on each side of your body.

·         Bring your hands up outside of your shoulders so that they are just above shoulder height and 2-4 inches outside of your shoulder.

·         Contract your abs and rock your hips in slightly to keep a straight back.

·         Slowly press your hands straight up over your shoulders, keeping your wrists above your elbows the entire time.

·         Slowly lower your hands back to shoulder height, and then repeat.

·         Continue the motion for a set number of repetitions or a set time period.


Tricep Push Ups: 15 reps.It triggers the triceps, but it also serves as a great total body exercise as well.

·         Start on your hands and knees with your hands directly under your shoulders.

·         With your weight evenly distributed between your hands and knees, drop your hips so that your back makes a straight line from shoulder to knee.

·         Bend your elbows back towards your sides, slowly lowering your body to the ground.

·         Keep your elbows squeezed to your sides so that your upper arms slide against the side of your rib cage.

·         Get as close to the ground as you can without touching or letting your back bow or arch, then slowly press back up through the palm of your hand until your arms are almost straight.

·         Down and up is one repetition.


Band Bent over Close Rows: 15 reps. It targets the rear deltoids and rhomboids of the upper back.

·         With feet shoulder width apart, stand on an exercise band and exchange it in hands so that it crisscrosses over feet; the band from the outside of your right foot will come across to your left hand and the band coming from the outside of your left foot will be in your right hand.

·         Bend your knees slightly and lean over from your hips, getting your back as close to parallel to the ground as you can.

·         Keep a flat back and turn your palms in towards each other.

·         Slowly bend your elbow and pull it up and back at your sides to bring your hands level to your waist.

·         Slowly lower your hands back down under your shoulder, then repeat the motion.

·         Up and back down is one repetition.



The P90X Arms & Shoulders Workouts

Definition:P90X or Power 90 Extreme, a commercial home exercise regimen created by Tony Horton, is a 90-day program that combines a variety of exercise techniques, including strength training, cardio, yoga, plyometrics, and stretching. The program consists of a nutrition guide, fitness plan, calendar, and series of DVDs demonstrating a variety of techniques. Others within the video demonstrate moves at lower and higher levels of intensity.


The routine we are going to describe below, focused on arms and shoulders, is made up of four distinct sets. There are three separate exercises in each set and you need to go double on each of them, for a complete routine that lasts up to about sixty minutes – you can roughly plan out the following hour, once you get started. All sets have been designed to give you a complete workout, with one exercise for each of the following muscles: shoulder, tricep, and bicep. Since this is P90X we’re talking about, expect the exercises to require a resistance band or a dumbbell set. This, of course, does not apply to the dips, which only need a pair of chairs for completion.


Set No.1

For the first set you have to perform the following moves:

·         The alternating shoulder press. Raise a pair of dumbbells up to your shoulders, each one in turn. At the end of the movement, your palm should be facing your body.

·         The in-and-out biceps curl. With a pair of dumbbells held up to the level of your waist and your palms facing in, toward your body, curl the weights up to your shoulders. You should be twisting your wrist for the final part of the movement, so that, at the end, you palm is facing up and out, away from your body. Slowly lower the dumbbells back down, to the level of your waist, for one full rep.

·         The two-arm tricep kickback. Grab a hold of a pair of dumbbells and hold out your arms straight in front, with your palms facing your body. Then reach out behind you, with both arms fully extended, only to bring them back to the front. This is a full rep.

All three exercises in this set require 12 to 15 repetitions.

Set No. 2

This set also requires you to perform 12 to 15 reps of the following three moves:

·         The deep swim press. With a pair of dumbbells held out at the level of your waist, curl your arms upward, to the level of your shoulder. Push them out and up, as far up into the air as you can, right above your shoulders.

·         The full supination concentration curls. Raise a dumbbell in as slow a curl movement as possible, from the level of your wait to that of your shoulders. Throughout the movement, twist your wrists, to have your palms go from facing each other in the beginning, to them facing upward at the topmost point of the move.

·         The chair dip. For this exercise, you will need to balance your bodyweight on two chairs, by propping it up on your arms. Slowly lower your body, then raise it back up again for a whole repetition.

Set No. 3

As specified above, you will need to complete each exercise in this set for 12 to 15 repetitions. Here are the three exercises in question:

·         The upright row. This move is simple and straightforward enough: simply raise a pair of dumbbells from the level of your thighs to right under your chin.

·         The static arm curl. Perform this type of curl just like you would a normal curl: raise a dumbbell from waist level to shoulder level.

·         The flip-grip kick back for the tricep. Ever done a two-arm tricep kick back? Then you already know the proper form for this exercise. The only difference is that, at the end of this one, you will need to finish with your palms oriented toward the ceiling. For this end, you’ll need to rotate your arms, for the full range of movements, throughout the movement.


Set No. 4

You’ve guessed it: this set, too, will also have you perform each exercise for 12 to 15 repetitions. The three exercises included are the following:

·         The angled shoulder fly. Start out by holding two dumbbells at the level of your waist. Reach out your arms, to the point where they are both completely extended, then lift them to shoulder level. Lean forward as you begin to bring them back down slowly. At the bottom-most point of the movement, your ribs and upper thighs should be touching. That completes one full repetition.

·         The crouching curl (also known as a Cohen curl). This exercise might seem complicated, if you take its name into account, but it’s actually just your typical curl movement, performed in a crouching stance. In plain English, you need to rest your elbow on the inner part of your knrr.

·         The tricep extension, lying down version. Lie down on a mat, on the floor, or on a workout bench, flat out on your back. Raise a pair of dumbbells straight up over your head. Reach back with your arms completely extended, in an effort to touch the ground behind you (unless you’re lying down on a bench). For a full repetition, bring your arms back to the initial position.


Good Arm Workouts for Men

Tips and Starting Tricks that Make Your Training as Efficient as Possible

Men are supposedly keener on working out their arms than women, so that’s why some invest much more in these training and toning routines. That’s why they sometimes need special workouts than women, as they focus more on muscle mass than burning extra fat. Their arms have been designed to become weapons, if need be, as effective and strong as firearms. Well, at least in some cases... So Jay Cutler, watch out, here we come!


Think it’s time to get started? Not so fast, young Padawan. First, here’s a primer – a list of tips and tricks, if you will, for the complete guide to an efficient arm workout. We’re talking about the full deal here, not some paltry attempts. It’s the only way to make the flub go away and stimulates the muscle mass to build up in all its beauty.


First off, stretch. We can’t over-stress the importance of this warm-up phase: stretching is to arm workouts like getting dressed is for going to work. You could try to do without, but chances are you’d suffer for it. Make a habit out of it, because it’s the only shot you get at preventing injuries. Work in a minimum of ten minutes of a good stretch before you start your workout. Since this article focuses on arm exercises, perform some triceps and biceps stretches.


Also, don’t completely remove cardio from your workouts. As you may already know, it will increase your cardiovascular rhythm, as well as the flow of blood to your heart. We’re not talking HIIT-style cardio: just put in 10 or 15 minutes on your cardio machine of choice (treadmill, elliptical, stationary bike, whatever), immediately after you’ve stretched.


Another important point is to allow your muscles to heal the micro-tears caused in their fiber by the workout. Arm days should not follow consecutively. Had arm day on Tuesday? Don’t follow up with more of the same on Wednesday.


Ever heard that popular adage, which says your brain is the most important muscle in your body? There’s some truth to that, because it’s your brain that will direct your attention and mental focus on the particular muscle you’re working out as you’re lifting weights. Since the arm has a complex muscular structure, this principle applies to a great extent in the case of arm workouts. Remember to think of the muscle your tightening and strengthening through weight lifting.


Always pay attention to your breathing, it’s just as important. Breathe in during the negative part of the movement (i.e. when let go of the weights). For the positive part (pressing, pushing, pulling, etc.), exhale. Your body has a natural breathing rhythm which you should make an effort to match, for more efficient lifting workouts.


Treat your body as a beginner every time, and do not skip these steps. Bodybuilding and exercising in general should not be killers. Despite their being intense, they will eventually make you feel free and easy.


Biceps Exercises


Barbell Curls: Any guy who’s ever tried to bulk up their bicep knows about the barbell curl. Here’s a primer on the proper form for this exercise: 

·         Grab a hold of the barbell with your arms positioned at shoulder-width distance. Grab it with your palms facing up and out, then, in a controlled movement, lift the bar away from your thigh, to the point where it nearly hits your chin. 

·         With just a controlled a movement as for the positive part of the exercise, bring the weight back to its initial position. Make sure your arms are not locked out at the bottommost point of the movement.


Seated Dumbbell Curls:

·         Take a seat on an exercise bench – any model will do, but those with backrests are ideal.

·         Take up a pair of dumbbells and, with your arms held out to your laterals, curl them up, all the way to your shoulders. Start out with your palms facing in front of you.

·         While you curl upward, turn your palms around in a twisting movement. At the topmost point of the move, your hands should be oriented toward your rear. By passing your bicep through the full range of movement, you’re giving it the most effective possible workout. 

·         The negative part of the move, i.e. the release should be equally slow and controlled. As you reach the initial position, make sure to turn your wrists around to have them facing the front again.

Concentration Curls:

·         With a dumbbell in your non-dominant arm sit down on a workout bench and lean forward. The elbow of that same arm should be positioned on the inner part of your thigh.

·         Reach up with the arm that’s holding the weight, then right before the dumbbell has reached your shoulder, curl the arm in a slow movement.

·         Return the dumbbell to the initial position by releasing the curl just as slowly as you raised it.

Incline Dumbbell Curls:

·         The incline on the workout bench you use should be 45 degrees. Take a seat on it, with a pair of dumbbells in your hands. 

·         For added difficulty, you can increase the angle of the incline. If you’re up for a truly challenging exercise, give it a go. 

·         Lift the barbells to your shoulders, but before they reach them, release them very slowly. 

·         Make sure not to lock out your elbows on the negative part of this exercise.

Preacher Curls:

·         As its name suggests, this exercise, which strictly targets the biceps is performed on a preacher bench. Sit down on it, with your arms in resting position, then lower your arms and grab a hold of the bar of a barbell.

·         Curl up the barbell, toward your face. At the topmost point of the movement, tighten your biceps as much as you can. 

·         Resume the initial position through a slow, controlled release movement.

Reverse Grip Curls:

·         Remember how the basic barbell curl had your palms facing up and out on the bar of the weight? This one is completed in reverse: with your palms facing inward and downward. The rest of the move is identical.

·         This effort intensive movement will especially take a toll on your forearms. As such, you might want to use a lighter weight than you would on a normal barbell curl.



Triceps Exercises


Triceps Extensions:

·         With your arms at shoulder-width distance and your back pressed into a workout bench, raise a barbell up and out, right over your chest.

·         Drive the bar back down by slightly bending your elbows. The descent should stop at the point when the bar has almost touched the top of your head. 

·         Drive the barbell upward to the initial position. Don’t flare out your elbows, since you risk injury and are not lifting properly if you do this.


Side Floor Triceps Press: 

·         This move makes no use of actual weights, but only of your own bodyweight.

·         With your body aligned to a wall, position yourself on a lateral.

·         The lower arm should cross your chest and take hold of your opposite shoulder.

·         The upper arm should be positioned right before you, aligned with your pecs.

·         Push through your triceps to raise your body from the floor. At the topmost point of the movement, your torso should be up in the air, with your hip and legs glued to the ground. 

·         A full lift completes one rep. Alternate sides throughout the exercise.


Triceps Pushdowns:

·         This exercise is for gym-goers only, since it requires the use of a pulley machine. Grab a hold of the rope or the handle bars on the machine to complete it.

·         Bend your arms from the elbows in a 45-degree angle, then tug on the machine to completely extend your arms.

·         With your arms in full extension, make sure you’re holding your arms glued to your laterals. Check your position in a rearview mirror, in order to see if you’re angling your body the right way.

·         Allow the pulley mechanism to lift your body all the way up to the initial stance, but control the speed of the movement to keep it slow and effective.



·         With your arms closer together than at shoulder-width distance, take hold of the dip bars. Release your body toward the floor, but do so very slowly. At the bottom point of the move, the lower and upper part of your arms should be at a 45-degree angle.

·         Then, with your elbows still pointing to your laterals, drive your body up again to the initial position.


Overhead Dumbbell Extensions:

·         With both hands, lift a single (heavy) dumbbell right above your head.

·         Bend your arms back only from your elbows, to the point where they’re at an angle of 45 degrees.

·         Keep your elbows pointing inward, toward your ears, then raise the dumbbell back up to the initial position over your head. 

·         In a slow and controlled move, drive the dumbbell back down to the very beginning of the movement.


Close Grip Bench Press:

·         Grab a firm hold of the barbell bar, with your hands close together. Lie down on the bench press machine, with your back flat on its padding.

·         Raise the barbell from its rack and continue just the way you would for a normal bench press. 

·         Remember not to widen your grip throughout the exercise: keep your hands at a maximum distance of 8 to 12 inches.



Chest and Arms at Home Workout For Men

Please don’t forget to take into consideration the tips and tricks provided above. In other words, never forget about stretching, a little bit of cardio warm-up and the right breathing techniques.


Single Leg Push Up: This should be your most challenging push up so be sure to push yourself to get the most out of each repetition.

·         Start on your hands and toes with your feet spread to shoulder width or wider and lift one foot so that it is hovering off of the ground, then complete each repetition as you would a traditional push up.

·         The wider you set your feet the harder the push up will be as it will shift more weight to one arm. 

·         You can actually get the to point where you are using just one hand for 100% of the load.

·         Switch which foot is up and repeat for the same amount of time and/or repetitions.

Wide Push Up:

·         Done exactly like a traditional push up but with your hands set as wide as is comfortable and you can control (2 to 4 inches outside the width of your elbows when arms are straight out from your sides).

Staggered Hand Push Up: This not only targets your chest, but also puts extra torque on your core muscles;

·         Place one hand by your waist/hip with your fingers facing towards your feet keeping that elbow tucked to your ribs. 

·         The other hand should be next to your face with your fingers pointing towards your nose and that elbow pointing up and away from the direction of your fingers.

·         Try to keep your shoulders and hips as flat to the ground as you can.

Narrow/Tricep Push Up:

·         Place both hands under your chest with your elbows tucked to your sides, fingers pointing up towards your face.

·         Then push through your hands to a full plank position. This version focuses more on your triceps and lower chest so be careful, as your triceps will most likely be exhausted by now.

·         Do a full version and just focus on the "negative" (from a full extension dropping towards the ground) or switch to a half version off of your knees.

·         Just be sure to keep your back flat and hips inline with your chest and legs.

Side Push Up: 

·         Lie on your side and place the arm closest to the ground around your waist and the other arm in front of your chest with your hand flat on the ground with your fingers pointing up inline with your body.

·         Press into your hand hinging at your hip lifting your shoulders up off of the ground. I

·         If you are particularly strong then come up on to your hands and knees rather than your hip.






There’s a world of possibilities out there. You just have to want to go after them without expecting quick results as far as weight loss is concerned. You will probably lose a massive amount of weight in the beginning, but as your body gets used to your new routine, it will stop getting rid of the same huge amounts of weight at the same pace.

Anyhow, we suggest you check out the YouTube channels dedicated to anyone from all kinds of bodybuilding enthusiasts such as Phil Heath to rookie beginners. The FitSugar or the Crossfit channels, not to mention the Fat Gripz arm routine for instance can be really helpful. Or if you want to be trained by a star, you can always go back to Jillian Michaels.

You can find anything from simple daily circuits to the sculpting of the body of a pregnant woman. The sky is the limit.


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