Upper Arm Exercises

Here are some of my favorite upper arm exercises I show to my newer clients as a basis to build their routines on.

These are some of the more productive upper arm exercises that can be done with free weights and light bodyweight. I have a ton of arm exercises I do with disadvantaged bodyweight only to make it harder and stuff on the rings too but this is a great intro to the basics.

The upper arm has basically the extensors and the flexors. The extensors are the triceps group of muscles and the flexors are the biceps. Extensors extend the joint and flexors close the angle of the joint.. basically

Upper Arm Exercises For Biceps
Barbell Curls: See also better bicep curls.

This upper arm exercise can be done with a standard straight barbell, or an EZ-Curl barbell.

The EZ-Curl bar will reduce some strain on the wrists that may accompany this exercise. Stand with your feet about shoulder width apart and your knees slightly bent, holding the bar with palms under grip. Slowly curl the barbell up to shoulder height or a bit lower. Keep your elbows stationary near your sides; do not move your elbows or upper arms to try to get the bar higher. Make sure at the bottom that you get full extension, do not keep that bend in your arms at the bottom!

If you find that you cannot keep yourself from swinging then stand against a wall to keep your back straight. Do not forget to breathe. Exhale with the effort.

Upper Arm Exercise: Biceps: Alternate Dumbbell Curls: Dumbell
Curl Exercise Clip

Stand or sit with back straight, knees unlocked if standing. Your feet should be hip-width apart and hold two dumbbells at your side. Your arms should be extended straight down, palms facing your hips. This will prevent the dumbbells from hitting your leg in the bottom position. Keeping your elbows close to your body, use your biceps to curl one of the dumbbells up to the chest level.

The dumbbell will turn as soon as you clear your thighs. Your palm should now be facing your head. Hold for a brief second flexing your biceps. Keep your wrist straight and elbows at your sides throughout this upper arm exercise. Lower the dumbbell to the starting position in a slow, controlled manner. Repeat with the other arm.

Here is the both arms together version.

Upper Arm Exercise: Biceps Hammer Curl:

It’s called a hammer curl because your arms look like they do when you are hammering. Thumb up at all times with a full range of motion. Thumbs don’t have to be pointed or anything, just closest to the ceiling. You can do this standing, seated straight or my favorite on an incline bench for a great stretch.

Upper Arm Exercises For Triceps

Exercise: Triceps: Tricep Pushdowns:

Stand in front of a triceps pushdown machine and grasp the bar with an overhand grip, slightly less than shoulder width. Tuck your elbows into your sides, bend slightly forward at the waist and position the bar at upper chest level.

Relying only on your upper arms to move the weight (they will remain stationary though and the lower arm will be moving), push the bar down to arm’s length and squeeze your triceps (the back of your upper arm). Slowly return to the starting position and repeat.

This is another favorite upper arm exercise I like to use in my boot camps. You can do it anywhere and if you want to make it even harder, just use one arm and make your legs a little wider.
Exercise: Triceps: Bench Dips: That link opens in a new window.

What the heck, while we are at it, here is another favorite upper arm exercise I like to use in my clients circuits. You can do this one anywhere as well with no gear. You make it harder by using less obliques to help raise yourself up. Depending on where you put your hand you’ll also get a really great inner chest cramp

Upper Arm Exercise: Floor Extensions: That link opens in a new window as well so you can come back here no problem.