Strong, toned arms not only look great but also improve functional strength and support overall fitness. Whether you're aiming to build muscle mass, increase definition, or enhance upper body strength, incorporating a variety of effective exercises into your workout routine is key.
For those seeking to take their arm workouts to the next level, incorporating advanced exercises can provide a new challenge and accelerate progress towards stronger, more toned arms. Targeting multiple muscle groups simultaneously and requiring greater coordination, stability, & strength to execute will help you achieve the sculpted arms you desire.
1) Tricep Dips
Tricep dips are an effective bodyweight exercise that targets the triceps brachii muscle, located on the back of the upper arm. To perform tricep dips:
- Position yourself facing away from a bench or sturdy surface, with your hands shoulder-width apart and fingers gripping the edge of the bench.
- Extend your legs out in front of you, keeping your heels on the ground and your knees slightly bent.
- Lower your body by bending your elbows until they reach a 90-degree angle, then press back up to the starting position, engaging your triceps.
- Aim for 3 sets of 10-15 repetitions, adjusting the difficulty by changing the height of the bench or adding weight as needed.
2) Ring Dips
Ring dips are an advanced variation of the traditional dip exercise that targets the triceps, chest, and shoulders, while also engaging the core and stabilizer muscles. To perform ring dips:
- Start by hanging from gymnastic rings with your arms fully extended and palms facing inward.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides and maintaining a straight torso.
- Press yourself back up to the starting position by extending your arms, fully engaging your triceps and chest muscles.
- Aim for 3 sets of 6-10 repetitions, adjusting the difficulty by changing the height of the rings or adding weight with a weighted vest or belt.
3) Hammer Curls
Hammer curls are a variation of traditional bicep curls that target both the biceps and the brachialis muscle, located underneath the biceps. To perform hammer curls:
- Hold dumbbells in each hand with palms facing inward towards your body.
- Keep your elbows close to your sides and curl the weights up towards your shoulders, maintaining a neutral grip throughout the movement.
- Lower the weights back down to the starting position in a controlled manner, focusing on the contraction of the muscles.
- Aim for 3 sets of 10-12 repetitions, adjusting the weight as needed to maintain proper form and challenge your muscles.
4) Tricep Skull Crushers
Tricep skull crushers, also known as lying tricep extensions, target the triceps while also engaging the shoulders and chest stabilizers. To perform tricep skull crushers:
- Lie flat on a bench or the floor with a dumbbell in each hand, arms extended overhead and palms facing each other.
- Bend your elbows to lower the weights towards your temples, keeping them close to your head and elbows pointing towards the ceiling.
- Extend your arms to lift the weights back up to the starting position, fully engaging your triceps.
- Aim for 3 sets of 8-12 repetitions, focusing on maintaining control throughout the movement and avoiding excessive strain on the elbows.
5) Dumbbell Overhead Press
The dumbbell overhead press targets the deltoid muscles of the shoulders, as well as the triceps and upper chest. To perform the dumbbell overhead press:
- Sit or stand with a dumbbell in each hand, palms facing forward and elbows bent at 90 degrees.
- Press the weights overhead until your arms are fully extended, keeping your core engaged and avoiding arching your back.
- Lower the weights back down to the starting position, maintaining control throughout the movement.
- Aim for 3 sets of 8-12 repetitions, adjusting the weight as needed to challenge yourself while maintaining proper form.
6) Barbell Curl to Press
The barbell curl to press is a compound exercise that targets the biceps, shoulders, and upper back, combining two classic movements into one seamless motion. To perform the barbell curl to press:
- Start by holding a barbell with an underhand grip, hands shoulder-width apart, and arms fully extended down in front of your thighs.
- Perform a bicep curl by bending your elbows and lifting the barbell towards your shoulders, keeping your upper arms stationary.
- Once the barbell reaches shoulder height, transition into a shoulder press by pressing the weight overhead until your arms are fully extended.
- Lower the barbell back down to the starting position in a controlled manner, then repeat the movement.
- Aim for 3 sets of 8-12 repetitions, focusing on maintaining proper form and control throughout each repetition.
7) Barbell Spider Curls
Barbell spider curls are an advanced variation of traditional bicep curls that isolate the biceps and provide a greater range of motion. To perform barbell spider curls:
- Set an incline bench to a 45-degree angle and position yourself face down on the bench, holding a barbell with an underhand grip.
- Allow your arms to hang straight down towards the floor, with your elbows fully extended.
- Curl the barbell towards your forehead by flexing your elbows, keeping your upper arms stationary and squeezing your biceps at the top of the movement.
- Lower the barbell back down to the starting position under control, fully extending your arms.
- Aim for 3 sets of 8-10 repetitions, focusing on maintaining strict form and controlling the weight throughout the movement.
8) Dumbbell Concentration Curls
Dumbbell concentration curls are an advanced bicep exercise that targets the biceps brachii while minimizing involvement from other muscles. To perform dumbbell concentration curls:
- Sit on a bench with your feet flat on the floor and hold a dumbbell in one hand, allowing your arm to hang straight down between your legs.
- Place the back of your upper arm against the inside of your thigh, just above the knee, and grip the dumbbell with an underhand grip.
- Curl the dumbbell towards your shoulder by flexing your elbow, keeping your upper arm stationary and squeezing your biceps at the top of the movement.
- Lower the dumbbell back down to the starting position under control, fully extending your arm.
- Complete all repetitions on one arm before switching to the other arm.
- Aim for 3 sets of 10-12 repetitions per arm, focusing on maintaining strict form and maximizing the contraction of the biceps.
- movement.
9) Diamond Push-Ups
Diamond push-ups are an advanced variation of traditional push-ups that target the triceps while also engaging the chest and shoulders. To perform diamond push-ups:
- Start in a plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Keep your body in a straight line from head to heels and engage your core muscles.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- Push back up to the starting position, fully extending your arms without locking your elbows.
- Aim for 3 sets of as many repetitions as possible, focusing on maintaining proper form and maximizing the engagement of the triceps.
10) Inverted Rows
Inverted rows are an advanced bodyweight exercise that targets the muscles of the upper back, biceps, and forearms. To perform inverted rows:
- Set up a barbell or suspension trainer at waist height and lie underneath it, gripping the bar with an overhand grip.
- Position your body in a straight line from head to heels, with your arms fully extended and shoulders engaged.
- Pull your chest towards the bar by bending your elbows and squeezing your shoulder blades together.
- Lower your body back down to the starting position under control, fully extending your arms.
- Aim for 3 sets of 8-10 repetitions, focusing on maintaining proper form and keeping your body in a straight line throughout the movement.
11) Zottman Curls
Zottman curls are an advanced bicep exercise that targets the biceps and forearms, providing a unique combination of both hammer and traditional curls. To perform Zottman curls:
- Stand with a dumbbell in each hand, palms facing forward and arms fully extended down by your sides.
- Curl the weights towards your shoulders by flexing your elbows, keeping your palms facing up throughout the movement.
- At the top of the movement, rotate your wrists so that your palms are facing down, then slowly lower the weights back down to the starting position with palms facing down.
- Reverse the motion by curling the weights back up with palms facing down, then rotating your wrists at the top of the movement to return to the starting position with palms facing up.
- Aim for 3 sets of 8-10 repetitions, focusing on maintaining strict form and controlling the weight throughout the movement.
12) Tricep Dumbbell Kickbacks with Resistance Bands
Tricep dumbbell kickbacks with resistance bands provide constant tension throughout the movement, effectively targeting the triceps and enhancing muscle activation. To perform this exercise:
- Attach a resistance band to a stable anchor point and hold one end in each hand.
- Lean forward slightly, keeping your back straight and core engaged.
- Extend your arms straight back behind you, squeezing your triceps at the top of the movement.
- Slowly return to the starting position, maintaining tension on the resistance band.
- Aim for 3 sets of 10-12 repetitions, focusing on maintaining proper form and controlling the movement.
Incorporating more advanced exercises into your arm workout routine can help you achieve greater strength, definition, and muscular development. However, it's essential to approach these exercises with caution and ensure that you have mastered proper form and technique before progressing to more challenging variations.
Prioritize proper form, gradually increase the weight or difficulty as you progress, and allow for adequate rest and recovery between workouts. With dedication, consistency, and a balanced approach to training, you'll be well on your way to stronger, more toned arms and improved overall fitness.
