5 Must Do Arm Exercises

Key Takeaways

Welcome to AH7, where we’re diving into the world of fitness and revealing the 5 Must-Do Arm Exercises that will have your guns looking and feeling stronger than ever. These exercises are simple, effective, and designed to target those biceps and triceps for some serious gains. If you’ve been wondering how to sculpt your arms, wonder no more. Let’s jump right into it!

Exercise 1: Bicep Curls

Target: Biceps

  1. Stand up straight with a dumbbell in each hand, arms fully extended.
  2. Keep your elbows close to your torso and slowly curl the weights while contracting your biceps.
  3. Hold for a brief pause as you squeeze your biceps.
  4. Slowly lower the weights back to the starting position.
  5. Repeat for the recommended repetitions.


  • Don’t use your back or shoulders to lift the weights; let your biceps do the work.
  • Maintain a controlled movement throughout, avoiding swinging motions.

Exercise 2: Tricep Dips

Target: Triceps

  1. Find a sturdy bench or chair and sit on the edge, gripping the edge with your hands.
  2. Walk your feet forward and lower your body until your arms are at a 90-degree angle.
  3. Push through your palms to lift your body back up to the starting position.
  4. Repeat for the recommended repetitions.


  • Keep your back close to the bench and your elbows pointed straight back.
  • Engage your core to maintain stability during the exercise.

Exercise 3: Push-Ups

Target: Chest, Shoulders, Triceps

  1. Start in a plank position with your hands slightly wider than shoulder-width apart.
  2. Lower your body by bending your elbows until your chest almost touches the ground.
  3. Push through your palms to extend your arms and return to the starting position.
  4. Repeat for the recommended repetitions.


  • Keep your body in a straight line from head to heels.
  • Modify by doing knee push-ups if full push-ups are too challenging.

Exercise 4: Hammer Curls

Target: Biceps

  1. Stand up straight with a dumbbell in each hand, palms facing your body.
  2. Curl the weights while keeping your palms facing your body throughout the movement.
  3. Squeeze your biceps at the top of the curl.
  4. Lower the weights back down in a controlled manner.
  5. Repeat for the recommended repetitions.


  • Focus on your forearm muscles as you curl the weights.
  • Avoid swinging your body to gain momentum.

Exercise 5: Skull Crushers

Target: Triceps

  1. Lie flat on a bench with a barbell or dumbbells held straight above your chest.
  2. Bend your elbows to lower the weight towards your forehead, keeping your upper arms stationary.
  3. Extend your arms back to the starting position.
  4. Repeat for the recommended repetitions.


  • Use an appropriate weight to maintain proper form.
  • Keep your elbows stable and don’t rush the movement.


1. How often should I do these exercises?
Aim for 2-3 times a week with a day of rest in between to allow your muscles to recover.

2. Can I do these exercises at home?
Absolutely! All you need are some basic dumbbells and a sturdy surface for tricep dips.

3. How many sets and reps should I do?
Start with 3 sets of 10-12 reps for each exercise and adjust as you progress.

4. Will these exercises make my arms bulky?
Not necessarily. These exercises will help tone and define your arms, but achieving a bulky look requires specific training and nutrition.

5. Can I do these exercises with wrist pain?
If you have wrist pain, it’s best to consult a fitness professional or medical expert before attempting these exercises.

6. Should I do cardio along with these arm exercises?
Incorporating cardiovascular exercise can complement your strength training routine for overall fitness.

7. How long before I see results?
Visible results can vary, but with consistent effort, you can expect to see changes in a few weeks to a couple of months.

8. Can I do these exercises on consecutive days?
It’s better to allow a day of rest between arm-focused workouts to prevent overtraining.

9. What’s the difference between bicep curls and hammer curls?
While both target the biceps, hammer curls also engage the brachialis muscle, contributing to overall arm development.

10. What percentage of my arm is tricep?
The tricep makes up about 60-70% of your upper arm’s muscle mass, making it a crucial area to target for well-rounded arm development.

There you have it, the ultimate guide to sculpting your arms with the 5 Must-Do Arm Exercises. Get ready to feel the burn and see those gains – your journey to stronger, more defined arms starts now!

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