Most individuals are aware that building arm muscles not only increases strength, it also improves the physique, which enhances confidence and makes a person feel more attractive. Men and women who want to build arm muscles often start with bicep curls and pushups; however, there are other exercises to build arm muscles that work the small and large muscles throughout the arms. The following five exercises will not only build your biceps and triceps, performing them regularly will tone the arm muscles that most people tend to neglect.
Here is a list of all the exercises designed to build arm muscle. Each link will take you to another page on our site where you will learn how to do a specific exercise design to target certain areas and muscle groups on the arm:
Five Extra Exercises To Build Arm Muscle You Can Do
1. Military Press
The military press is the best exercise for building deltoid muscles. Deltoids are the round muscles that encapsulate the front, back and side of your shoulders. Those who want to build arm muscles often neglect their deltoids, but strengthening this muscle group is essential for developing the muscles throughout your arms. Building your deltoid muscles will increase your shoulder width and strengthen your upper back, which will dramatically improve your posture. When your back is strong and upright during arm exercises, you drastically increase the exercise’s effects, allowing you to build arm muscles more quickly.
To perform a military press, you must be in a seated position. Grab a barbell and hold it above your head, gripping it tightly. Make sure your hands are positioned slightly wider than your shoulders, and keep your back straight and firm. Slowly lower the barbell into the starting position, which is right above your chest. Raise the barbell until your arms are almost locked, then slowly return the barbell to the starting position. Repeat this exercise regularly to strengthen your deltoids and biceps.
2. Heavy Barbell Curls
Men who perform exercises to build arm muscles almost never neglect their biceps. In fact, bodybuilders and fitness gurus tend to over-train this muscle, causing it to grow excessively large. Not all men, however, want biceps that are huge and bulky, and most women simply want their arms to look toned. If you want your biceps to be strong and toned, heavy barbell curls is the perfect exercise.
To perform this exercise, grab a medium-weight barbell with an underhand grip. Stand up straight with your shoulders squared and your hands positioned slightly wider than your shoulders. Keeping your upper-arms still, slowly lift the barbell up towards your chest. Lower the barbell until your arms almost lock, and slowly lift it again.
3. Bench Presses
Bench presses are the best exercise to build triceps, which are the muscles located on the opposite side of your biceps. Like biceps, triceps can become quite large when over-trained, so perform this exercise in moderation to avoid becoming too bulky. Bench presses are also great for strengthening the deltoid muscle.
To perform bench presses, lie flat on a bench with your head positioned slightly above the barbell rack. Grab the barbell with an overhand grip, positioning your hands slightly wider than shoulder width. Lift the barbell off the rack, and lower it to the top of your chest. Lift the barbell until your arms almost lock, and slowly lower the barbell again.
4. Wrist Curls
Most people neglect their forearms when performing exercises to build arm muscles, but building forearm strength is very important. Forearm strength improves grip, which allows you to lift heavier weights more quickly. Forearm muscles run from the elbow to the wrist and help to strengthen the most powerful supportive muscle in the arm, the muscle that resides directly above your palm.
Wrist curls are the best exercise for training the forearm. To perform a wrist curl, grab a barbell with an underhand grip, resting your forearms flat on your knees. Keep your forearms firm and steady throughout this exercise, positioning the barbell and your wrists are slightly over your knees. Open your hands, and roll the barbell down towards the tip of your fingers, then curl it back up. You will feel the muscles in your wrists working after two to five repetitions.
5. Overhead Extensions
Overhead extensions work the triceps while stretching the muscles throughout your arms. When your muscles are stretched properly before and during exercise, you will improve the growth rate and strength of your muscles more quickly.
Stand in a split stance with the heel of one foot touching the toe of the other. Hold a dumbbell with both hands, making sure that your hands are wrapped around the dumbbell bar. Slowly raise the dumbbell overhead, straitening your elbows until both of your arms are in a vertical position. Bend your elbows slowly, lowering the dumbbell until it is behind your head. Once you feel a deep stretch in your triceps, raise the elbows until your arms are almost locked. Slowly lower and raise the dumbbell again, repeating this process until multiple sets are performed.