Six Advanced Arm Exercises

Key Takeaways

If you’re after more than just average arm workouts, you’re in the right place. Dive into our guide on Six Advanced Arm Exercises. By the end, you’ll be familiar with these efficient, effective routines that are sure to step up your fitness game.

Introduction: Exercise With Intention

Arm workouts hold a magic all their own. It’s not just about bulging biceps or toned triceps – powerful arms boost your overall body strength and enhance your performance in nearly every other type of exercise. Today, we are taking you beyond typical bench presses, let’s dive into Six Advanced Arm Exercises for a healthier, more impressive you.

Routine 1: Tricep Dips

1. Grab a bench, chair, or any elevated surface.
2. Sit on the edge, hands gripping the sides.
3. Extend your legs forward, keep your back close to the surface.
4. Lower your body until your arms are at a 90-degree angle then push back up.
This routine particularly works out your triceps and shoulders.

Tips for Tricep Dips:

1- Keep your back close to the surface throughout.
2- Don’t lock your elbows; maintain a slight bend even at the top.

Routine 2: Hammer Curls

1. Stand tall, holding a dumbbell in each hand.
2. Rotate your palms so they face your torso.
3. Curl the weights while keeping your upper arms stationary.
4. Lower the weights gradually.
Primarily, this routine targets your biceps and forearms.

Tips for Hammer Curls:

1- Focus on maintaining good posture, shoulders relaxed.
2- Use weights that challenge you but still allow for effective control.

These routines are part of the Advanced Arms Workout we promised you, and they sure take you closer to those lean biceps you envision. Let’s move on.

Routine 3: Skull Crushers

1-Lie flat on a bench with a barbell or dumbbells in hand.

2-Extend your arms straight up.

3-Bending only at the elbows, lower the weights toward your forehead.

4-Push the weights back up to the starting position. This routine primarily targets your triceps.

Tips for Skull Crushers:

1-Ensure your elbows are stationary and only the forearm moves.

2- Choose a weight that is challenging but allows for full control to prevent injury.

Routine 4: Concentration Curls

1-Sit on a bench with your legs spread.

2-Hold a dumbbell in one hand and lean forward slightly.

3-Rest your arm holding the dumbbell against the same side leg, letting the weight hang down.

4-Curl the dumbbell towards your chest, keeping your upper arm stationary.

5-This routine mainly focuses on the biceps.

Tips for Concentration Curls:

1- Ensure your upper arm remains stationary.

2- Engage your core for stability.

Routine 5: Overhead Tricep Extension

1-Stand or sit upright.

2-Hold a dumbbell or barbell with both hands overhead.

3-Keeping your upper arms close to your ears, bend your elbows to lower the weights behind your head.

4-Extend your arms to return to the starting position.

5-This exercise primarily works the triceps.

Tips for Overhead Tricep Extension:

1- Keep your elbows close to your head throughout the movement.

2- Engage your core for better stability.

Routine 6: Drag Curls

1-Stand tall holding a barbell with palms facing up.

2-Keep the barbell close to the body and drag it up your torso by contracting the biceps.Slowly lower the barbell back down.

This routine focuses mainly on the biceps and upper back.

Tips for Drag Curls:

1- Ensure you maintain constant contact with the barbell against your body.

2- Avoid using momentum; rely on your biceps to lift the weight.


Q1: How often should I do these exercises?

Answer: On average, aim to perform these exercises 2-3 times a week with rest days in between.

Q2: Can these arm exercises help me lose arm fat?

Answer: While these routines can definitely make your arms stronger and more toned, combining them with regular cardiovascular exercise and a balanced diet will help you to lose arm fat.

Can these arm exercises cause injury if not done properly?

Yes, improper form can lead to injury. Make sure to follow the correct techniques and start with appropriate weights to avoid straining your muscles or joints.

Are these advanced arm exercises suitable for beginners?

These exercises are more suitable for individuals with some strength training experience. Beginners should start with basic exercises and gradually progress to these advanced routines.

Can I combine these advanced arm exercises with other workout routines?

Absolutely, you can integrate these exercises into your existing workout regimen. However, ensure proper rest and recovery for muscle growth.

What’s the recommended number of sets and reps for each exercise?

A common approach is 3-4 sets of 8-12 repetitions for muscle growth. Adjust the weights accordingly to challenge your muscles.

Can women incorporate these exercises into their workout routine?

Yes, women can certainly benefit from these exercises. Strength training helps build lean muscle mass and promotes overall health.

Do these exercises help improve grip strength?

Yes, many of these exercises engage the muscles in your hands and forearms, contributing to improved grip strength over time.

Can these arm exercises lead to bulky arms in women?

No, women typically don’t develop bulky muscles easily due to differences in hormones. These exercises will help tone and strengthen the arms without causing excessive muscle growth.

Is it necessary to warm up before performing these advanced arm exercises?

Yes, warming up is crucial to prepare your muscles and joints for the intensity of these exercises. Incorporate light cardio and dynamic stretches.

Can these advanced arm exercises be done with bodyweight only?

Some exercises may require weights, but you can modify them using bodyweight or resistance bands for a similar effect.

Can these exercises be done on consecutive days?

It’s recommended to give your muscles at least 48 hours of rest between intense workouts to allow for recovery and growth.

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