6 Exercises: Show Your Arms Some Love!

Arms. They are good for so many wonderful things. Like hugging your boyfriend – or even better, yourself. We use our arms when we reach for things – like the stars or our dreams. And we use them for practical purposes, like swinging them when we walk and carrying things around.

As it turns out, our arms are very important! And so, today, I invite you to strengthen your arms and express your appreciation for all that they do by trying some of these exercises.

They all involve free weights – barbells or dumbbells. So, unless you have weights at home, you’ll probably need to hit the gym to take ’em for a spin.

Bicep barbell curl

Barbell curls (My absolute favorite for biceps):

  1. Select a barbell and load it with the appropriate amount of weight.
  2. Stand tall and grasp the barbell with an underhand grip. The barbell should be resting at about hip-level.
  3. Slowly curl the barbell upward by contracting your biceps.
  4. Pause.
  5. Slowly lower the barbell back down to the starting position.
  6. Repeat.

Dumbell curls

Dumbbell curls (Another great bicep exercise):

  1. Stand in an upright position with your knees slightly bent.
  2. Grasp the dumbbells with an underhand grip, palms facing up. Fully extend your arms, keeping them tight against your sides.
  3. Lift the weights slowly until your hands reach your shoulders. Your arms should be the only muscles working during the exercise. At the top of the motion, contract your bicep muscles.
  4. Lower the dumbbells back to your starting position, arms extended and elbows loose. Repeat the exercise

21s (These are great for definition):

  1. Stand in an upright position with your knees slightly bent.
  2. Grasp the dumbbells with an underhand grip, palms facing up. Fully extend your arms, keeping them tight against your sides.
  3. Lift the weights slowly until your forearms are parallel to the floor—about half of dumbbell curl. Pause. Return to the starting position.
  4. Repeat 7 times.
  5. Then, start with your forearms parallel to the floor. Curl all the way until your hands reach your shoulders. Pause. Lower the dumbbells until your forearms are parallel to the ground.
  6. Repeat 7 times.
  7. Then, perform 7 complete dumbbell curls—starting at your sides and curling all the way to your shoulders.
  8. Repeat 7 times.
  9. Once you have done 21 curls in total (7+7+7), you’ve completed a set of 21s.

Hammer curls (if you get bored with regular curls):

  1. Stand so that your feet are shoulder-width apart. Bend your knees slightly. Keep your back straight and your shoulders relaxed.
  2. Grasp the dumbbells with an underhand grip. Let your arms hang down by your side with your elbows loose, not locked. For hammer curls, turn your palms inward so they face each other.
  3. Lift the dumbbells, slowing until the weights reach your shoulders and keeping your wrists locked in position. Your arms and elbows must stay tight against your sides throughout the exercise.
  4. Lower the dumbbells slowly and fully extend your arms back to the starting position. Maintain a straight back
  5. Repeat.

Barbell triceps extension

Barbell triceps extension (triceps exercise):

  1. Pick up the barbell and lay down comfortably on a bench. Keep your upper and lower legs at a 90-degree angle to each other. Alternatively, you can sit (as pictured).
  2. Point your elbows up, holding the barbell behind you. Your upper and lower arms should line up with one another for proper form.
  3. Lift the barbell slowly, fully extending your arms overhead and keeping your elbows as stationary as possible. The barbell should be help up straight over your eyes.
  4. Lower the barbell slowly to your starting position to complete the barbell triceps extension.
  5. Repeat.

Reverse barbell curls

Reverse barbell curls (love for your forearms):

  1. Place your hands approximately shoulder-width apart on the bar and lift the barbell with an overhand grip. Grip firmly, with your thumbs over the bar.
  2. Stand straight and relax your shoulders. Keep your arms alongside your body, and maintain your elbow and upper arm position.
  3. Curl the barbell up towards your chest in a steady, controlled motion. Make sure your elbows and upper arms don’t move from their original position. Focus on keeping your wrists steady.
  4. Pause, then lower the barbell slowly to its starting position to complete one rep.
  5. Repeat.

Any other favorites? Holler at us in the comments below.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.

Comments

  1. Quick Demo Videos.

    You should make some really quick demo videos to show us all how it’s done correctly.

    ~ Phil

  2. I’ve been all about forearm curls lately. It’s a good idea not to neglect them.

  3. keep the info coming davey

    peace out
    x

  4. Great stuff DW! I was wondering If you have any exercises for the inner thy that doesn’t involve equipment, or very little equipment. I would really appreciate it. 🙂

  5. Can you do a demo on 21s?

  6. kel pascual says:

    i cant picture out the 21sssssssssssss ugh fail hahaha

  7. I find doing forced reps on concentration curls very effective in gains. That’s one of my favorites.

  8. I spend time on the biceps area, but I dont see any progress goin on, but this article seems to help a lot, thanks Davey, I love your workout tips!!

  9. Prakash Gujar says:

    Pl send me how to exercise all body parts

  10. Great exercises ! now at least i can use my dumbell en barbells the right way 😛

  11. You’ve really cptaured all the essentials in this subject area, haven’t you?