The 11 Best Exercises To Strengthen The Arms

Beyond aesthetics or wanting to look good, if we strengthen our arms we will improve our daily lives.

And it is that we can load heavy objects without problems and without suffering pain, regardless of the type of work we do. In the same way, and as this study carried out by the Spanish Association of Orthopedists, we must be careful not to cause any related injury.

In this article we tell you what are the best exercises to strengthen the muscles of the arms. You can do them at home or in the gym.

Exercise routine 1 to strengthen the arms

According to this study by the University of Oviedo, there are many myths around sports. Myths that are important to combat in order to carry out a healthy sports routine.

This first series of exercises aims to achieve stronger and “marked” arms.

Barbell bicep curl

• Standing with your back straight, hold the bar with your hands shoulder width apart.
• The palms should face upwards and the elbows should be as close to the torso as possible.
• Raise your arms forward and bring your forearm up to touch your shoulders, but without putting your elbows forward.
• Hold for a few seconds and return to the starting position. Do 20 reps.

Supine chin-ups

They are also known as Chin Up and are a variation of the chin-up. According to this research carried out by the Doctor of Sports Sciences Carlos Basalobre, they are one of the fundamental exercises in strength training.To do this exercise you need a bar.

• Place your palms facing you and spread your arms until they are in line with your shoulders.
• Hang from the bar, with your arms extended and your back straight , bend your elbows and raise your torso.
• Do 10 reps.

Dumbbell French Press

• Face up on a mat, bench or ball, support your feet and back well, and bend your knees.
• Take a dumbbell in each hand and stretch your arms at chest level (let the dumbbells “touch”).
• Then bend your elbows, bring your forearms back, so that the dumbbells are as close to the ground as possible once they have passed your head.
• Do 20 repetitions.

Diamond push-ups

This study carried out by the University of Cantabria emphasizes that this exercise should be practiced in conjunction with the others, not in a unique way.

• Get into position as if you were doing “regular” push-ups, but instead of placing your arms at your sides, you should place your hands in front of your chest.
• The index fingers and thumbs should be touched (forming a heart or a diamond, hence the name of the exercise).
• Do 20 push-ups.

Spider bicep curl

You need a bench with the backrest inclined at 45º.

• Support your torso on the bench and leave your arms “out”, well stretched.
• Grab the bar with both hands with your palms facing up. Lift the bar up to reach your shoulders.

• The triceps should not come off the bench at any time. Only the biceps move.

Routine 2 of exercises to strengthen the arms

The whole series is done with dumbbells. However, to do the routine at home, you can use water bottles filled with sand or sealed cans.

Dumbbell flights

• Standing, grab a dumbbell in each hand. Keep your back as straight as possible.
• Raise your arms out to your sides until they are in a straight line with your shoulders (cross-shaped).
• Hold for a few seconds and return to the starting position.
• Do 20 reps.

Twenty

The name of this exercise is related to repetitions; three exercises and seven repetitions of each are done

• Take the dumbbells with each hand (you can also do it with a barbell) and extend your arms in front of the body.

• In the first part you must raise the biceps until they are perpendicular to the elbows. Do 7 reps.
• In the second part, go up from the previous position to the shoulders and do another 7 movements.
• In the last part, do the full rise 7 times (that is, from when the arms are extended to the shoulders).

Dumbbell laterals

For this exercise you must lie on your back on a mat or on the floor.

• Grab the dumbbells and bring your bent arms toward your chest (the dumbbells should touch).
• Direct your arms to the sides of the body without stretching them.
• Do 20 reps.

Flexion and extension

These are the two movements that are required in this exercise.

• Take a dumbbell in your right hand and leave your arm stretched out to the side of your body. Keep your back as straight as possible.

• Bend your arm so that the dumbbell touches your shoulder.
• From there, stretch and bring the dumbbell up so that the arm is fully extended and the shoulder touches the ear.
• Do 10 reps and switch sides.

Overhead extensions

The exercise is done standing up, with your back straight.

• Take a dumbbell in each hand and spread your arms crosswise.
• Then bend your arms like making an L shape. That’s the starting position.
• From there raise your arms overhead and bring the dumbbells together. Hold for a few seconds and lower your arms.
• Do 20 reps.

Triceps background

You can use a drawer, a ladder, or a bench to do this exercise.

• Stand with your back to this object and bend your knees.
• Support the palms of your hands with your fingers pointing towards you and bring your elbows slightly back.
• Stretch your legs and support your heels.

The idea is that the whole body, with the exception of palms and heels, are “in the air. “

• Flex and stretch your arms accompanying your body 20 times.

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