Arm Exercises: Four Options to Improve Your Routine

It is time to set aside those monotonous arm exercises and add some innovation to your workouts. This is especially true if you go to the gym and have an array of machines available.
Arm Exercises: Four Options to Improve Your Routine

Last update: 04 August, 2018

When we go to the gym, after a while it seems as though our muscles adjust to the routine. As a result, they do not respond to arm exercises the way we want them to. For this reason, it is a good idea to modify your workout and add weight every few days or weeks. In this article, we will take a look at some options to improve your arm exercise routine.

How to improve your arm exercise routine

When planning our exercise routine, we should understand that the arms are basically comprised of two parts: the biceps and triceps. In order to give them a proper workout, we need to train them separately, and in accordance with the resulting changes and growth.

In the case of biceps, it is good to isolate them so that you exert the muscles as much as possible. Bench exercises are best, so long as you increase the incline gradually. The biceps curl on an inclined bench is your best option for working this area.

In terms of the triceps, we recommend curls while lying on a horizontal bench. Add weight for your pull-up routine in order to increase the intensity and build a lot of resistance in little time.

In any case, it is very important to perform these arm exercises slowly and deliberately. You are not running a sprint. Five well-executed repetitions are preferable to 20 incorrect ones. You will master the technique with focus and commitment. This is the best way to get lasting results.

Exercises to improve your arm routine

If you are bored of doing the same old exercises every time, or you are not seeing changes in your biceps and triceps, learn the following routine. It will allow you to strengthen your arms, while avoiding a monotonous workout.

1. Arm curls with an EZ bar

This unconventional bar features a straight center (the part you grip) and two curved parts at the sides. You put the plates on the ends, just like with a regular bar.

This exercise is done standing up with your wrists out and your arms stretched out in front of you. Then, flex your elbows and bring your hands to shoulder-height (between the neck and shoulders). Hold it for a few seconds and return to your initial position. Do 10 repetitions slowly.

2. Tricep extensions with a dumbbell

Position the bench so that your back has full support and you can sit comfortably (but inclined slightly back). Grab a dumbbell – you choose the weight – with both hands and lift your arms over your head.

Then, flex your elbows and bring the dumbbell back so that it is at the height of your nape. Do not “open” your arms outward. Rather, keep them as close to your ears as possible. The movement is performed by the elbows and forearms throughout.

3. Bicep curls (cheating technique)

For this arm exercise, you do not just work your biceps, but also your legs and especially your knees. You will need a bar (traditional or EZ) and your usual plates.

Grab the bar at the middle with your wrists turned out. Separate your legs a little, and lightly flex the knees while bringing the thighs back slightly. Raise your arms as you bend your elbows, and touch your shoulders with your knuckles. As you do it, you should stretch your legs.

4. Lying tricep extensions with dumbbells

To perform this exercise, you can use a bench or an exercise ball (the large ones used in yoga and Pilates). Make sure your head and back are supported completely. Keep your thighs and glutes suspended in the air. Flex your knees and ensure that the soles of your feet are on the ground. Separate your legs slightly.

Take a dumbbell in each hand and stretch your arms to chest-height. Then, flex your elbows and bring the dumbbells down so that they “touch” your ears. Be careful not to hit yourself in the face. Keep in mind that the movement should be slow and smooth.


This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.