Whether you’re a gym rat or just entering the world of working out, arm exercises should be a regular part of your routine. And, if you desire your arms to be stronger, toned, or carrying less fat, you’ll have to focus on exercising them properly.


Luckily, there are hundreds of exercises you can follow to improve the fitness of your arms. You can use traditional weights, like dumbells, or incorporate kettlebell workouts on an exercise mat in your living room.

To help save you time, we’ve whittled down hundreds of arm exercises to give you this guide to the four best ways to work out your arms. The movements included will have your arms burning (in a good way) and help you achieve your gym goals. Bigger biceps this way.

The 4 best exercises for your arms

These are our four best exercises for you to get stronger arms. Remember, to see progress, you will need to be consistent and pair the gym with a good diet.

Bicep curls

This exercise targets the bicep muscle in the upper arm. It is a great movement to help build your arm strength. Frequently using this workout in your session will help not only make your arms stronger but also more defined. Here’s how to do bicep curls:

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  1. Stand or sit with a dumbbell in each hand, palms facing forward.
  2. Keep your upper arms stationary, close to your sides, throughout the exercise.
  3. Exhale and slowly curl the weights towards your shoulders by bending your elbows.
  4. Contract your biceps and squeeze them at the top of the movement.
  5. Pause briefly, then inhale and slowly lower the weights back down to the starting position.
  6. Repeat for the desired number of repetitions.

To do bicep curls, it’s important to know how to use dumbbells properly. If you’re not familiar with these weights, then read our guide on how to start using dumbbells, with workout guides and tips from personal trainers.

Tricep dips

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Tricep dips primarily target the tricep muscles, which are located at the back of the upper arms. It is a bodyweight resistance exercise, so doesn’t require you to pick up any weights. By performing tricep dips, you cause resistance in the muscles, which helps to build them. Also, regular tricep dips help sculpt and define the back of the arms, contributing to a more toned appearance. Here’s how to do them:

  1. Sit on the edge of a chair or bench, placing your hands beside your hips, gripping the edge.
  2. Extend your legs forward, supporting your weight with your hands.
  3. Lower your body by bending your elbows, keeping them close to your sides.
  4. Continue lowering until your upper arms are parallel to the floor.
  5. Push yourself back up by straightening your arms and engaging your triceps.
  6. Repeat for the desired number of repetitions.

If you don’t have any weights at home or prefer not to use them, body weight exercises are great alternatives. Find more inspiration for your body weight exercises in our guide to full body workouts at home: exercises, benefits and tips from a personal trainer.

Sphinx push-up

The Sphinx push-up targets the triceps and also helps to build muscle in the chest and shoulders. You engage and strengthen the triceps by lifting and lowering your upper body while maintaining a straight line. Here’s how to do them:

  1. Start by lying facedown on the floor or exercise mat. Position your forearms flat on the ground, elbows directly beneath your shoulders, and your palms facing down.
  2. Engage your core muscles and press your forearms and palms into the floor, lifting your upper body off the ground. Your elbows should be at a 90-degree angle, and your forearms should be parallel to each other.
  3. Maintain a straight line from your head to your heels, keeping your hips and legs in contact with the floor.
  4. Lower your upper body back down towards the ground, maintaining control and keeping your core engaged.
  5. Once your body is close to the ground, press your forearms and palms into the floor again, lifting your upper body back up into the starting position. Repeat.

Overhead press

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The overhead press is mainly a shoulder-strengthening exercise but is also very effective at strengthening the arms as you press dumbbells or a barbell overhead. The triceps help extend the elbow during the movement, with the biceps and forearms also helping stabilise. By consistently performing the overhead press, you can develop stronger and more defined arms here’s how to do it:

  1. Stand with your feet shoulder-width apart, holding dumbbells at shoulder height, palms facing forward.
  2. Press the dumbbells directly overhead, extending your arms fully.
  3. Keep your core engaged and maintain a straight back throughout.
  4. Pause briefly at the top, squeezing your shoulder muscles.
  5. Lower the dumbbells back down to shoulder height with control.
  6. Repeat for the desired number of repetitions.

The overhead press can also be performed sitting on a weight bench. If you’d like guidance on how to use a weight bench, then see our guide on weight bench exercises for beginners: tips and guides for upper, lower and full body workouts.


Want more guidance and expert tips on fitness routines and products? Check out our fitness section, with guides including the best multi-gym equipment for working out at home, how to use resistance bands, and how and when to use pre-workout.


Finn ByrneEcommerce Writer

Finn Byrne is a Digital Writer for Immediate Media. He works across several brands including The Recommended, RadioTimes.com, MadeforMums and BBC Gardeners’ World. Finn has previously written for publications including MyLondon, The Mirror, The Express, and The Star. When not writing Finn enjoys spending time on the football pitch and getting stuck into a book.