Upper Arm Exercises

Upper arm exercises for getting rid of flabby arms or skinny arms these are the 10 top exercises to perform during your workout session these back to basic exercises will get you there in no time.

Top 10 Upper arm exercises

1. Triceps Pushups

For proper performance, take a standard pushup position with your hands and arms extended and shoulder-width apart. Then slide your hands closer together until your thumbs nearly touch each other. This is the starting position. With your hands in this position, slowly lower your arms underneath you and then push yourself back up to the starting position as you would with regular pushups. Make sure that you keep your back straight and your head up for maximum resistance on your triceps. As you extend your arms, concentrate mentally on maintaining proper form and technique with each repetition.

2. EZ Bar Triceps Extensions

This one is in the top two of all upper arm exercises.

This exercise, also known as "Skull crushers" is a terrific mass-builder for your triceps. For maximum growth, EZ bar triceps extensions require that you keep your upper arms in a position perpendicular (90 degrees) to the exercise bench throughout each repetition. If this position causes you any elbow strain or discomfort, you can lower the angle by moving your arms slightly forward to reduce the stress on your elbows. Don't worry - making this minor adjustment won't impede your ability to get the benefits of this exercise.

You should also place your hands in the narrow-grip position on the EZ bar which, when combined with proper arm position, ensures that each triceps head receives maximum resistance throughout the exercise motion. Lower and extend the weight in a smooth, continuous motion without jerking or swinging the bar with your back or shoulders. When done correctly, you can't beat EZ bar triceps extensions for building big, muscular triceps.

3. Seated Triceps Dips

back upper arm exercises

Seated triceps dips are another terrific triceps builder, yet I can count on one hand the number of times I've seen anyone doing them in the gym. Maybe people ignore them because, like triceps pushups, they look too simple to do any good. Well, the proof, as they say, is in the pudding, and seated triceps dips have certainly added considerable power and density to my triceps.

To do this exercise, sit on a workout bench with your legs together and extended on the floor in front of you. Your arms should be fully extended and shoulder-width apart behind you. Slide your body slightly forward to suspend yourself so that your arms are bearing your bodyweight between the bench and the floor. With your arms extended, lower yourself as though to sit on the floor and then push yourself back up by extending your arms and returning to the starting position. This exercise, when performed properly, will add tremendous power, shape and definition to your triceps - guaranteed!

4. Reverse-Grip EZ Bar Curls

This exercise puts primary stress on the brachioradialis and extensor muscles of the dorsal or outer surface of your forearms. Since your hands are pronated in the narrow-grip position, your wrists are extended which forces involvement of the extensor carpi radialis and extensor carpi ulnaris. This pronated or "palms down" positioning of the hands also takes the biceps out of this exercise, which isolates the brachioradialis as the primary forearm flexor. If you're serious about building big, muscular forearms, reverse-grip EZ bar curls are a good first step.

5. EZ Bar Preacher Curls

Best of all of the front upper arm exercises

The EZ bar preacher curl is one of my all time favorite biceps exercises. The preacher bench is a terrific training tool as it forces the biceps to work in relative isolation from the back and shoulders. Unlike standing barbell curls which usually involve biceps-cheating torso swing, preacher curls keep your arms at an angle that forces your biceps to provide the leverage needed to lift the weight. The EZ curl bar offers both narrow-grip and wide-grip hand positions. When you use the narrow grip, your hands are in a semi-neutral position and therefore increase involvement of the brachioradialis in the curling motion. If you have no experience with preacher curls, you should probably begin with the narrow-grip position.

6. Wrist Curls

Wrist curls work to develop the two large muscles on the inside portion of the anterior surface of the forearm. These muscles, the flexor carpi ulnaris and flexor carpi radialis, are the wrist flexors and combine to form a thick, muscular region from the elbow to the lower forearm. While these muscles do considerable work during your biceps curling movements, wrist curls isolate these flexors so as to maximize resistance on this section of your forearms. If you want to add thickness and power to your inner forearms, heavy wrist curls will do the job.

7. Single-Arm Triceps ExtensionThis upper arm exercise produces fast resultsThe single-arm triceps extension, also known as the "French dumbbell press" is a triceps-builder that I recommend primarily as a shaping movement. Although it is possible to build mass with this exercise, the over-head arm position may prevent you from using sufficient weight to generate the type of power and mass-building potential available from Skull crushers and triceps pushups. You should experiment with this exercise and use it in a manner that gives you the best results. But remember, I do not recommend using heavy weight with this movement because of the risk of shoulder injury. Consistent use of light-to-moderate weight will provide the best results from this triceps builder.

8.Dumbbell Preacher Curls

The dumbbell preacher curl is another one of my favorite biceps builders. This exercise really allows you to make the mind-body connection so essential to arm-building success. While many competitive bodybuilders use this exercise exclusively as a "shaper" during pre-contest training, the dumbbell preacher curl also works as a tremendous mass builder when used in a pyramid cycle. In fact, this exercise is the best high intensity bodybuilding movement for simultaneously adding size and shape to your biceps.

9. Seated Alternating Dumbbell Curls

This exercise is one of the best biceps builders ever as long as you sit on a bench that has a back rest to prevent torso movement. Too many people do this exercise either standing or sitting on a bench without back support. In order to make sure that your biceps get the most work from this movement you must stabilize your torso so as to prevent any jerking motion. Also, remember to supinate your hands throughout each repetition to stimulate maximum growth for your biceps.

10. Dumbbell Preacher CurlsThis upper arm exercise produces really fast results.

The dumbbell preacher curl is another one of my favorite biceps builders. This exercise really allows you to make the mind-body connection so essential to arm-building success. While many competitive bodybuilders use this exercise exclusively as a "shaper" during pre-contest training, the dumbbell preacher curl also works as a tremendous mass builder when used in a pyramid cycle. In fact, this exercise is the best high intensity bodybuilding movement for simultaneously adding size and shape to your biceps.

This is by far one of the oldest Upper arm exercises, and still makes the top 10..

Upper Arm Exercises

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