Best Moves to Build Your Upper Arms


Your arms are very important in your daily activities. You use them in most upper body movements like to carry your bags, drive your car, or push doors. These are just some of the simple reasons you have to keep them strong and toned.

Like other parts of your body, you’re a lot safer from injuries if you keep your arms strong. But how do you do that? Build your hand, wrist, and forearms with these exercises listed recommended by Dr. Levi Harrison on Breaking Muscle:

7 Exercises to Maximize Hand, Wrist, and Forearm Strength

It is extremely important not to neglect working your forearms during your exercise routines. The hands, wrists, and forearms should be prioritized while warming up and while working out. Below, I will review and demonstrate several stretches and essential exercises that will allow you to build strong and symmetric forearms. Read more…

To sum it up, these moves will help boost your overall arm strength, and even enhance your grip.

Another set of exercises are listed by fitness writer Myatt Murphy, with a few tips to maximize the results, on Fitness Magazine:

7 Moves for Jiggle-Free Arms

Good news: You don’t have to pump major iron to beat dreaded arm jiggle. To help you get sleek, sculpted arms in time for tank-top season, we asked Michael Olajide, co-owner of Aerospace HPC studio in New York City, for a routine that’s low on equipment and big on benefits. And it takes just 20 minutes! Read more…

No more excuses to work out! You have a lot of options to choose from.

And lastly, you may want to spice up your arm workout with this move suggested by training director Sean Hyson on Muscle and Fitness:


Lying triceps extensions have always been among the premier exercises for filling out your upper arms, but you may not be getting the full effect. Pointing your guns perpendicular to the floor when you lock the weight out gives your triceps a break—the load transfers to your elbow joints. It’s just like the top position of a bench press, and it doesn’t stimulate the triceps. Read more…

Strong arms will also help boost any workout and athletic performance, no matter if you’re into weightlifting, sports or martial arts. They’re also a plus for your overall aesthetics because you’ll be able to rock your sleeveless shirts!

With or without the use of equipment, it’s very easy to build your upper arms. But don’t push yourself too hard as injuries will only make things worse. Start with light exercises, and increase your intensity and reps every now and then.


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