Arm Exercises

Arm Annihilation: Straight-Up Arms Workout

Lay waste to your biceps and triceps with this multi-benefit complete arm routine.


Standing Single-arm Dumbbell Curl

Leading off with this move, hold a dumbbell with a palms-up grip and curl from there throughout the set. This supinated grip allows you to keep your bi’s engaged from start to finish.

Tip: If you normally do bilateral curls with 100 pounds for 10 reps, a 50-pound dumbbell seems to make sense for one arm. But since you can generate about 20% more force unilaterally, try a 60-pounder.

Lying Single-arm Dumbbell Extension

Slowly lower the dumbbell so that it almost touches your shoulder. This places you in perfect position to use your off hand for a spot.

Tip: Keep your upper arm perpendicular to the floor throughout the set. If you normally do skull crushers with 100 pounds for 10 reps, for example, try starting with a 60-pound dumbbell and self-spot as needed.

Incline Dumbbell Curl

Performing your curls on an incline switches the muscular emphasis to your biceps’ outer heads. Here, you’ll perform your curls bilaterally, moving both dumbbells at the same time.

Tip: If you’re new to this move, start with a slightly higher angle to minimize the stretch placed on the shoulders and biceps at the start of the move. You should be able to keep your upper arms comfortably perpendicular to the floor throughout the move.

Body-weight Bench Dip

Body-weight Bench Dip

This can be done with plates laid across your lap at the start of a triceps workout to build mass. Done with only your body weight, it serves as a great finishing move to flush your triceps with blood. And because you get an assist from your delts and pecs, you can get plenty of pump-inducing reps.

Tip: Start with your feet extended out in front of you. As fatigue sets in, you can move your feet in toward the bench to lighten the load.