If you’re looking to tone and strengthen your arms, incorporating weight training into your fitness routine is essential. From classic bicep curls to challenging plank walk-ups, here are nine of the best arm exercises with weights and workouts to help you achieve your fitness goals.
1. Bicep Curls
Target Muscles: Biceps
Bicep curls are a staple in any arm workout routine. By targeting the muscles in the front of your upper arm, bicep curls help build strength and definition in your biceps. Grab a pair of dumbbells and get ready to feel the burn!
2. Dumbbell Shoulder Press
Target Muscles: Shoulders, Arms, Chest
Also known as the dumbbell military press, the dumbbell shoulder press is a compound exercise that targets multiple muscle groups, including the arms, shoulders, and chest. Perfect for building upper body strength and stability.
3. Arnold Press
Target Muscles: Shoulders, Arms
Invented by the legendary Arnold Schwarzenegger himself, the Arnold press is a variation of the shoulder press that targets the entire shoulder head and biceps. Add this exercise to your routine for well-rounded shoulder development.
4. Tricep Pushups
Target Muscles: Triceps, Arms, Core
Tricep pushups are an excellent bodyweight exercise that targets the triceps, back, core, and glutes. Unlike traditional pushups, tricep pushups require your arms to be closer to your sides, making them a challenging yet effective workout.
5. Chest Press
Target Muscles: Shoulders, Triceps, Biceps, Chest
Chest presses are great for targeting the muscles in your shoulders, triceps, biceps, and chest. Whether you use dumbbells, a chest press machine, or a barbell, this exercise is perfect for building upper body strength and definition.
6. Chin-ups
Target Muscles: Biceps, Upper Body
Chin-ups are a challenging exercise that targets the biceps and upper body. As an intermediate-level workout, chin-ups require the ability to lift your chest over a pull-up bar, making them an excellent test of strength and endurance.
7. Pullups
Target Muscles: Latissimus Dorsi, Arms
Similar to chin-ups, pullups target the latissimus dorsi and arms. By lifting your chest to a horizontal bar, pullups engage multiple muscle groups in your upper body, making them a highly effective exercise for building strength and muscle definition.
8. Plank Walk-ups
Target Muscles: Arms, Core
Plank walk-ups are a challenging variation of the traditional forearm plank. By transitioning from a forearm plank to a high plank position, you engage your arms, shoulders, and core, making this exercise a fantastic way to improve upper body strength and stability.
