The Secret to Building Stronger Arms
The exercises you need to know to boost your arm strength.
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There's nothing wrong with liking the look of strong, toned arms. But the benefits of having strong arms go far beyond aesthetics. "Arm strength is essential as it helps you with day-to-day activities such as opening a jar, carrying grocery bags, or lifting your suitcase into the overhead compartment [of an airplane]," says Holly Roser, a NASM-certified personal trainer. "Most upper body strengthening moves also strengthen your back muscles, helping you reverse bad posture."
Having strong arms has even been linked to positive health outcomes, says Nicole Thompson, an ACE-certified personal trainer. "Engaging in weight-bearing arm exercises can help improve bone density, reducing the risk of osteoporosis and other bone-related issues." Fortunately, there's no shortage of arm exercises that deliver strong arms, fast. But which methods are most effective, and which are suitable for your individual needs?
To help get your journey to strong arms started, we've compiled a list of expert tips and insights that will help build strong arms in no time. Here's what you need to know about how to build arm strength safely and effectively.
Understanding Your Arm Muscles
To properly strengthen arm muscles, it's important to understand what they do and how they work. In addition to the muscles found in your arms, shoulder and chest muscles also play a part in common arm-strengthening exercises, so it's important to understand their role as well. The major arm muscle groups include:
Biceps: Located at the front of your upper arm, these muscles control flexing at the elbow and rotating your forearm.
Triceps: Tricep muscles start at your shoulder and run through the back of your upper arm to the elbow. These muscles control your shoulder extensions, straightening your arm in front of you, and moving your arm behind you.
Deltoids: These muscles surround your shoulder and support upward arm movements and rotations.
Forearms: Made up of five deep layers of muscles, forearm muscles support your wrist and finger movement.
8 Arm-Strengthening Exercises
Building strong arms can be done with or without equipment. Here, we break down some of the most common arm exercises for both categories.
Bicep Curls
To do a proper bicep curl, hold a pair of dumbbells with your palms facing your side. "Slowly curl the weight up one arm at a time by bending at the elbow and focusing on the mind-muscle connection," says Sarah Pope, dynamic personal trainer at Life Time. "Keep your elbow close to your body. Then, slowly lower the weight to the starting position."
Farmer Carry
To do the farmer carry, you will place a set of dumbbells or kettlebells on the floor in front of you, says Pope. "Squat down, chest tall, as you grab each by your side. Engage your core and stand back up tall. Step forward and walk at a normal pace. Keep your head up, core engaged, and shoulders back as your focus should be targeting your triceps, forearms, and core."
Tricep Extension
The tricep extension begins with you standing with your feet hip-width apart, holding a straight bar attachment at the cable machine shoulder width apart, at chest height, says Pope. "Keeping your upper body and neck relaxed with your elbows by your side, inhale first. As you begin, exhale and extend your arms down toward the floor as you press through the back part of your arms. Inhale as you bring the bar back up to the starting position."
Rows
For rows, start with your feet hip-width apart with a slight bend in your knees, keeping your elbows close to your waist, says Roser. "Hold a moderate resistance band wrapped around a chair or doorknob, and pull toward your body with your palms facing each other."
Lat Pulldown
Sit in the lat pulldown machine and adjust the pads for your thigh height, says Pope. "Then, stand up, grab the bar shoulder width apart, and sit. Pull the bar down until it’s chin level, then release it back up (controlled) for your desired amount of reps."
Planks
To do a plank, lie on the floor face down, says Pope. "Place your hands flat on the floor, in line with your shoulders. Contract your abs and glutes prior to starting the movement. Push through the ground with your forearms, hands, and toes, slowly raising yourself up until your body is in a straight line."
The goal should be to lift your whole body off the ground at once, Pope says. "If you feel it in your lower back, brace your core more and pull your pelvis inward."
Pushups
If you are new to pushups, find a stable high surface such as a coffee table, countertop, or bench and place your hands slightly wider than shoulder-width apart, suggests Kayla Sison, a NASM-certified personal trainer, director of training at The Limit, and professional dancer. "Step your legs back a few steps so that you are leaning into the surface. Hold your core tight, inhale as you bend your elbows back to 45 degrees, and lower yourself to the surface. Get as low as you can before exhaling and straightening your arms back to the starting position."
Wall Pushups
Another beginner variation includes wall pushups, which also build arm strength, says Roser. "Start off by placing your hands on the wall shoulder-width apart, and feet hip-width apart on your toes. Bring your chest toward the wall as low as you can go while keeping your back perfectly flat and your core engaged. Straighten your arms out and repeat." You also can try lifting one foot while performing the exercise to make this more challenging.
Proper Form and Technique
If you're new to fitness or starting to focus on an arm strength routine for the first time, it can be beneficial to work with a certified personal trainer early on in your journey. They can help you learn proper form, correct any mistakes, and offer modifications. Here are a few key things Thompson recommends keeping top of mind.
Brace your core: Engage your core muscles (abdominals, obliques, and lower back) to stabilize your spine and protect your lower back.
Maintain a neutral spine: Maintain a natural spine alignment, and avoid excessive arching (hyperextension) or rounding (flexion) of the back.
Focus on proper breathing: Breathe deeply and rhythmically. Exhale during the exertion phase (lifting, pushing, or pulling) and inhale during the relaxation phase.
Avoid locking joints: Keep a slight bend in your knees and elbows, even at the top of a movement. Locking joints can strain the ligaments and may lead to injuries.
Practice controlled movements: Focus on slow, controlled movements, especially during the eccentric (lowering) phase of an exercise. This can help reduce the risk of injury.
Refrain from overdoing it: Start with a weight that challenges you but also allows you to complete your desired repetitions properly. As you get stronger, gradually increase the weight while maintaining good form.
Recommendations for Sets and Repetitions
The number of sets and repetitions for an effective arm-building workout will vary depending on your individual goals and where you're starting from in your fitness journey. If you're working out for the first time, start low and slow, gradually increasing your reps and weight (if using) as you go.
Here, Thompson shares a general breakdown of repetition recommendations based on the goals of improving general fitness, increasing muscle size, and building strength.
Recommendations for Number of Sets and Repetitions
To improve general fitness (overall health and toning):
Sets: 2 to 3
Reps: 8 to 15 repetitions per set
Rest: About 60 to 90 seconds between sets
To boost muscle hypertrophy (size):
Sets: 3 to 5
Reps: 8 to 12 repetitions per set
Rest: About 60 to 90 seconds between sets
To increase strength:
Sets: 3 to 5
Reps: 4 to 6 repetitions per set
Rest: 2 to 3 minutes between sets
Progression and Intensity Tips
As you get stronger, your arm muscles need to be challenged in new ways, Thompson says. "There are many ways you can safely progress the exercise intensity as you get stronger; these include frequency, exercise selection, order, training volume (volume = sets x reps), training intensity, tempo, and rest intervals."
Gradually add more workout days to your weekly routine to increase the frequency. If you want to increase the intensity, add more resistance, heavier weights, or more challenging exercise variations. Extend the duration of your workout by slowly adding more sets and reps to your daily routines. "This progressive approach helps increase overall training volume, stimulating muscle growth and endurance," says Thompson.
She also suggests switching up the type of exercises you're doing as you progress. "For example, if you've been primarily using machines for upper body workouts, try incorporating free weights or bodyweight exercises into your routine. This variety not only keeps you motivated but also engages different muscle groups for a more balanced approach."
And, of course, remember to do workouts you enjoy she adds. "If you find an exercise or activity that you love, you're more likely to stay consistent and motivated."
Maintenance of Arm Strength
The key to maintaining arm strength is to stay consistent with regular arm strengthening exercises, Thompson says. "Even in maintenance mode, periodically challenge yourself with slightly heavier weights or increased repetitions to keep your muscles engaged and prevent stagnation."
It's also important to train the rest of your body's muscle groups regularly, she says. "A balanced workout routine helps prevent muscle imbalances and reduces the risk of injury."
Another easy way to maintain arm strength is to challenge yourself outside of the gym. Incorporate everyday activities such as carrying heavy objects, playing sports, or doing activities that keep you moving and using your arms, says Thompson. "Staying active helps prevent muscle atrophy and maintains overall strength."
Related: This 30-Day Arm Challenge Will Help You Build Your Strongest Arms Ever
Starting a new workout routine inevitably comes with a learning curve. Take the time to get comfortable with each movement before challenging yourself with heavier weights or lots of reps, and consider working with a personal trainer to ensure proper form.
"Over time, as you become more comfortable with the exercises and your joints adapt, you can gradually increase the weight to continue building strength safely and effectively," says Thompson.
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