Your Arms Will Thank You

It's easy to overlook the arms until they start doing less than expected. Carrying, pushing, and so many things rely on this part of the body. Getting them stronger doesn't take endless reps or gym tricks, but the right moves at the right time. Here are 20 workouts that help.

1. Bicep Curls

Grip a pair of dumbbells and bring them up. This simple move has shaped arms since the golden age of bodybuilding. Bicep curls strengthen the front of your arms and improve elbow bending. Great for all levels, especially if you're aiming for sculpted definition.

2. Tricep Dips

Bench or sturdy chair—any of these turn into your arm-toning station. Lower yourself down using just your arms and fire up those triceps. It builds serious strength while improving joint control. Add reps gradually and feel the burn where it counts: behind your upper arms.

3. Standard Push-Ups

It's a classic for a reason. Push-ups engage your chest, shoulders, and triceps, offering an all-in-one upper body challenge. Drop down and press up. For more arm tone, keep your elbows closer to your sides. You'll feel it after ten, guaranteed.

4. Hammer Curls

Hammer curls don't just hit your biceps—they activate the brachialis and forearms, too. It's a subtle twist on a basic move, but that change boosts arm thickness and shape. Go moderate on weight and keep your wrists neutral throughout.

5. Tricep Kickbacks

Lean forward, hinge at your hips, and drive your hands behind you. That’s the recipe for sharp, defined triceps. Kickbacks are surgical—laser-focused on the triceps’ lateral head. Use lighter weights here because form is everything. A shaky finish means your muscles are working overtime.

6. Overhead Tricep Extension

Start slow and feel the difference—rushed won't cut it. Lift your arms above your head and keep your elbows in. Then, lower the weight behind your head. This movement zeroes in on the long head of your triceps. So go on, grab a dumbbell or resistance band and take your time.

7. Plank To Push-Up

This hybrid hits your core and shoulders while zeroing in on the triceps with every shift. It begins as the plank, then walks up into a push-up position. Perfect for mixing movement and control, it also builds endurance. Toss it into circuits to stay challenged.

8. Resistance Band Bicep Curl

Anchor that band under your feet and curl upward like you would with dumbbells. But here’s the twist: the tension increases as you go. That means peak resistance right where your muscle needs it. Bonus: bands are travel-friendly and joint-safe.

9. Chin-Ups

Chin-ups, with an underhand grip, zero in on your biceps while demanding support from your back and core. Brute strength meets simplicity and this bodyweight classic challenges every rep. Use bands for assistance or try negatives—either way, your arms will never coast through.

10. Zottman Curls

Start with a standard curl, but rotate your palms at the top and lower slowly like a reverse curl. Zottman curls create time-under-tension that forges both bicep peaks and forearm density. It's not about speed here but about mastering the art of control.

11. Diamond Push-Ups

With hands forming a diamond under your chest, this variation turns up the pressure on your triceps. It's tougher than it looks. Your arms tremble; your core kicks in. If you can't get full reps, no problem—knees down still delivers the sting where it counts.

12. Concentration Curls

This seated curl forces strict form by anchoring your elbow against your thigh. Consider it isolation at its finest—an iconic move loved by classic lifters for building clean bicep lines. Add slow negatives to deepen the burn and perfect your tempo.

13. Reverse Curls

If regular curls feel too easy, reverse curls make sure you're not skipping the details. Turn your palms to face down and curl up. That subtle change lights up your forearms, too. Neglected but powerful, this one hits the brachialis—under your biceps—and helps boost upper arm width.

14. Isometric Bicep Hold

Muscles grow under tension, and this delivers it relentlessly. Freeze halfway through a curl and maintain that position for a time. Isometric holds push your endurance and flood your biceps with lactic acid. Add them between sets for a wicked challenge.

15. Cable Rope Tricep Pushdowns

Keep elbows pinned close and separate the rope at the bottom for maximum squeeze. This cable exercise blasts all three tricep heads with steady resistance from start to lockout. For sharper arms, do these with strict form and clean tempo.

16. Incline Dumbbell Curls

Incline curls bring new growth by shifting the load where your arms are weakest. Recline on a bench, let your arms hang behind you and curl from that extended position. This unique angle stretches the long head of your biceps, creating a deeper contraction.

17. Skull Crushers

First, you need to lie flat. Then, lower a bar or some dumbbells toward your forehead and press back up. Skull crushers isolate your triceps like few moves can. Elbows stay fixed; only your forearms move. Done correctly, this builds powerful triceps without straining your shoulders or wrists.

18. Preacher Curls

Preacher curls lock your upper arms against a padded bench, forcing every ounce of effort from your biceps. No swinging, no shortcuts. That fixed angle hammers the lower part of the bicep. Add slow eccentrics, and you'll discover why this is an old-school favorite.

19. Resistance Band Tricep Extensions

It starts with stepping on a band and raising your arms overhead. Now, extend. These tricep extensions create constant resistance in both directions, challenging you differently than dumbbells. Great for joint safety and home workouts. The burn creeps in fast and sticks around.

20. Close-Grip Push-Ups

Narrow your hands, tuck your elbows, and drop. Unlike standard push-ups, this close-grip variation overloads your triceps without any equipment. It also hits the chest and shoulders, but your arms do the heavy lifting. Add pauses to make it brutal.