Arm training includes exercises such as arm flexions, barbell curls, triceps curls on the bench and lateral raises, which can be done at home, using dumbbells or a PET bottle, with elastic bands or even with your own body weight.
Exercises such as front pulls, articulated rows and triceps on a rope, for example, can be included in workouts to do at the gym, as they require specific equipment.
However, before starting arm training, it is important to always do mobility exercises, such as pointer and trunk rotation, to increase joint range, helping to reduce pain in muscles and joints, improve performance and avoid injuries. Learn how to do mobility exercises.
7 arm exercises to do at home
The main arm training exercises that can be done by women and men at home are:
1. Barbell curl
The barbell curl is an exercise that can be included in arm training at home as it works on strength and endurance, as well as stimulating an increase in muscle mass in the biceps. For this exercise, you can use dumbbells, elastic bands or a PET bottle with sand or water inside, for example.
How to make: stand, with your feet shoulder-width apart, your knees slightly bent and your abdomen contracted. Place the weight in each hand with your palms facing up and your arms close to your body. Without moving your shoulders and with your fists firm, bend your elbows, bringing your hands towards your shoulders and slowly return to the starting position. Do 3 to 4 sets of 8 to 15 repetitions each, with 45 to 60 seconds of rest between sets.
The barbell curl can also be done with the elastic band. To do this, simply step on the band with both feet, keeping your feet hip-width apart. Then, with your shoulders relaxed and arms close to your body, hold the elastic band with both hands and do the exercise, pulling your hands towards your shoulders.
2. Side raise
The lateral raise is an arm workout designed to work more on the middle and back part of the muscle that covers the shoulder, the deltoid, and also the trapezius.
How to make: stand, with your abdomen contracted and your feet hip-width apart, hold the dumbbell, or PET bottle, with your palms facing your hips. Slightly bend your elbows, raise the dumbbells or PET bottles laterally to shoulder height and slowly lower your arms. Do 3 to 4 sets of 8 to 15 repetitions each, with 45 to 60 seconds of rest between sets.
3. Hammer curl
The hammer curl is a good exercise for arm training at home as it strengthens the biceps muscles, and can be done using dumbbells or a PET bottle.
How to make: stand up straight, with your abdomen contracted and your feet hip-width apart. Hold a dumbbell or PET bottle in each hand and keep your palms facing your hips and your elbows stretched along your body.
Then, bend your elbows, bringing your forearms towards your shoulders and then slowly return your arms to the starting position. Do 3 to 4 sets of 8 to 15 repetitions each, with 45 to 60 seconds of rest between sets. This exercise can be done simultaneously or alternately. See other ways to do hammer curls.
4. Bent over row
Another recommended exercise for arm training at home is the bent-over row, which helps to strengthen and/or increase the muscles of the back, biceps and lower back. To do this exercise at home, you can use a dumbbell or a PET bottle. Learn more about the different types of rowing.
How to make: Standing, feet hip-width apart, slightly bend your knees and lean your torso forward. Then, hold the dumbbells with your hands, leave your arms straight and start the movement, bringing the dumbbells towards your abdomen. Slowly lower your arms towards the floor, stretching them completely. Do 2 to 3 sets of 8 to 15 repetitions and rest 1 minute between sets.
5. Non-bench triceps
Being an easy exercise to do at home that helps work on the strength and endurance of the triceps, shoulders, back and core, triceps on the bench is an arm workout that also improves balance and posture. To do this exercise you only need a chair or bench.
How to make: sit on the bench, or chair, and place your palms on the seat, keeping your fingers facing forward. Support your body weight on the seat and move your body forward, with your legs bent at 90º or straight. Bend your elbows, lowering your body until your elbows form a 90-degree angle. Push your body up and resume the movement. Do 3 sets of 8 to 15 repetitions each.
6. Push-up
Arm flexion is a workout recommended to mainly strengthen muscles in the chest, shoulders and arms, such as the pectorals, deltoids and triceps, and also improve the body’s balance and posture. Learn more about the benefits of push-ups.
How to make: to do the arm flexion, you must place your hands on the floor at a distance slightly greater than shoulder width, keeping your fingers facing forward and your elbows back. Stretch your legs back and then slowly lower your body until your chest is close to the floor, bending your elbows and keeping them close to your torso. Slowly raise your body back to the starting position, pushing off the floor, and repeat the movement.
7. Standing triceps extension
The standing triceps extension is an arm workout that works the triceps, deltoids and trapezius muscles, and can be done with a dumbbell or a PET bottle with sand or water inside, for example.
How to make: Standing, feet hip-width apart and hold a dumbbell or 1 PET bottle behind your head with both hands. Keep your elbows bent, forming a 90-degree angle. Lift the weight, without moving your arms, and stretching your forearms upwards. Then lower your arm slowly. It is important to always keep your abdomen contracted and your back straight.
Another variety of the standing triceps extension is to use a weight in each hand. This training is generally done in 2 to 3 sets of 10 to 12 repetitions. Check out other triceps exercises to do at home.
6 arm exercises to do at the gym
The main arm training exercises to do at the gym are:
1. Biceps on the machine
A good exercise to do at the gym is the biceps curl on the machine, which can be part of an arm workout to help strengthen the muscles in the biceps, toning and/or increasing volume in that region.
How to make: sit by adjusting the height of the machine seat, so that your feet are flat on the floor. Place the desired weight, lean your back and head on the bench, and hold the handles, with your hands facing forward and your arms extended. Flex your forearms, bringing them towards your shoulders and then. return slowly. Do 2 to 3 repetitions, with 8 to 15 repetitions.
2. Triceps on the rope
The triceps on the rope works the muscle on the back of the arm and, therefore, is an excellent exercise to include in your arm training at the gym.
How to make: face the device, placing the rope at the highest point. Hold the rope with both hands, with your palms facing each other. Slightly bend your body forward. Pull the rope down towards your hips, until your elbow is fully extended, keeping your elbows at your sides and your shoulders relaxed. Then, slowly return to the starting position, repeating the movement. You can do 2 to 3 sets, with 8 to 15 repetitions each.
3. High row
The upright row is a good exercise for training your arms at the gym as it works the shoulder muscles, as well as strengthening the trapezius and biceps muscles. The upright row can be done on the bar or pulley.
How to make: facing the machine, stand upright and place your feet shoulder-width apart, keeping your back straight and your abdomen contracted. Hold the pulley bar in front of your body, with your hands facing down, leaving your arms straight. Pull your elbows, with your arms close to your body, lifting the weight to shoulder height and keeping your back straight. Take a slight break and return to the starting position. Do 2 to 3 sets of 8 to 15 repetitions each.
4. Bench press on the machine
The bench press on the machine is an exercise that can be included in your arm training, because it works the chest, biceps and shoulder muscles. Discover other types of bench press.
How to make: sit on the bench and adjust the height so that the handles are at shoulder level and your feet are well supported on the floor. Place the desired weight, lean your back against the machine, grab the handles and push until your arms are straight. Slowly return your arms to the starting position and continue the exercise.
It is important to keep your abdomen contracted during the exercise. Do 3 sets of 8 to 15 repetitions each, with a break of 45 to 60 seconds between sets.
5. Articulated row
The articulated row is an exercise that strengthens the biceps muscles, making it a good option to include in your arm training at the gym, and can be done on a machine with pronated, supinated or neutral grips.
How to make: sit on the machine and hold the handles, keeping your spine straight, your abdomen contracted and your chest against the cushion. Pull the handles towards your chest, bending your elbows back. Return the handles, slowly stretching your arms and returning to the starting position. Do 2 to 3 sets, with 8 to 15 repetitions each.
6. Front pull
Because it works the muscles in your shoulders, arms and back, the front pull is a good exercise to do during arm training at the gym. Understand better what the front pull is for.
How to make: adjust the desired weight and sit on the machine’s bench and place your feet on the floor. Hold the bar with your hands facing down and at a distance slightly wider than shoulder-width apart. Pull the bar towards your chest, contracting your upper back muscles as much as possible and then slowly return the bar upwards, stretching your arms. Start the exercise again and do 2 to 4 sets, with 8 to 15 repetitions each.
