10 Of The Best Arm Exercises You Can Do At The Gym

When it comes to building strength and definition in your arms, a combination of compound exercises and isolation exercises is essential. Compound exercises work multiple muscle groups at once, while isolation exercises focus on one muscle group at a time. By combining both types of exercises, you can target all the major muscles in your arms and achieve a well-rounded arm workout.

Why Working Out Your Arms Is Important

Your arms are involved in almost every upper body movement you make, from carrying groceries to lifting weights. By strengthening your arm muscles, you can improve your overall strength, endurance, and mobility. Additionally, having toned arms can enhance your overall physique and boost your self-confidence.

Here are 10 of the best arm exercises you can do at the gym, along with a step-by-step guide on how to do each exercise:

1. Barbell Bicep Curl

The barbell bicep curl is a classic arm exercise that targets the biceps.

How to do it:

1. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, with your hands slightly wider than shoulder-width apart.

2. Keep your elbows close to your sides and curl the barbell up towards your chest, keeping your wrists straight.

3. Pause for a moment, then slowly lower the barbell back to the starting position.

2. Tricep Dips

Tricep dips are an effective exercise for targeting the triceps.

How to do it:

1. Sit on the edge of a bench with your hands gripping the edge, palms down, and fingers pointing forward.

2. Walk your feet forward until your hips are off the bench and your arms are straight.

3. Lower your body by bending your elbows, keeping your back close to the bench.

4. Pause for a moment, then push yourself back up to the starting position.

3. Standing Dumbbell Tricep Extension

The standing dumbbell tricep extension targets the triceps and shoulders.

How to do it:

1. Stand with your feet shoulder-width apart and hold a dumbbell with both hands.

2. Raise the dumbbell above your head with your arms straight.

3. Slowly lower the dumbbell behind your head, keeping your elbows close to your head.

4. Pause for a moment, then raise the dumbbell back up to the starting position.

4. Hammer Curls

Hammer curls target the biceps and forearms.

How to do it:

1. Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides with your palms facing your body.

2. Keep your elbows close to your sides and curl the dumbbells up towards your chest, keeping your palms facing your body.

3. Pause for a moment, then slowly lower the dumbbells back to the starting position.

5. Cable Tricep Extension

The cable tricep extension targets the triceps.

How to do it:

1. Stand facing a cable machine with a rope attachment.

2. Hold the rope with both hands, palms facing each other, and pull the rope down until your arms are almost fully extended, then pull the rope outward.

3. Slowly come back up until your elbows are at 90 degree, keeping your elbows and body steady.

4. Pause for a moment, then come back down and repeat for desired amount of reps.

6. Concentration Curls

Concentration curls are a great isolation exercise for targeting the biceps.

How to do it:

1. Sit on a bench with a dumbbell in one hand and your elbow resting on your inner thigh.
2. Curl the dumbbell up towards your chest, keeping your elbow close to your thigh.
3. Pause for a moment, then slowly lower the dumbbell back down to the starting position.
4. Repeat for the desired number of reps, then switch sides and repeat.

7. Skull Crushers

Despite the name, skull crushers are an effective exercise for targeting the triceps.

How to do it:

1. Lie on a bench with a pair of dumbbells or ez bar, holding them with an overhand grip and your arms extended above your chest.

2. Slowly lower the dumbbells/bar towards your forehead, keeping your elbows close to your head.

3. Pause for a moment, then raise the dumbbells/bar back up to the starting position.

8. Preacher Curls

Preacher curls target the biceps and can help to build arm size and definition.

How to do it:

1. Sit on a preacher curl bench with your arms resting on the pad and a dumbbell in each hand or use the ez bar.

2. Curl the dumbbells/bar up towards your chest, keeping your elbows close to your sides.

3. Pause for a moment, then slowly lower the dumbbells/bar back down to the starting position.

9. Cable Hammer Curls

Cable hammer curls are a variation of the hammer curl that uses a cable machine.

How to do it:

1. Stand facing a cable machine with a rope or straight bar attachment.

2. Hold the rope/bar with an underhand grip, palms facing each other, and your arms extended in front of you.

3. Curl the rope/bar up towards your chest, keeping your elbows close to your sides.

4. Pause for a moment, then slowly lower the rope/bar back down to the starting position.

10. Straight Bar Tricep Pushdown

The straight bar tricep extension targets the triceps and can help to build arm strength and size.

How to do it:

1. Stand with your feet shoulder-width apart in front of a machine and hold a straight bar with both hands.
2. Slowly lower the bar until your arms are fully extended straight.
3. Pause for a moment, then let the bar come back until your arms are at 90 degrees.
4. Lower the bar again until your arms are fully extended and repeat for the desired amount of reps.

To conclude, these 10 arm exercises are some of the best that you can do at the gym to build arm strength, size, and definition. By incorporating them into your workout routine, you can target all the major muscles in your arms and achieve a well-rounded arm workout. Remember to use proper form and technique to avoid injury and maximize your results.

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