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The 30 Most Powerful Arm Exercises For Titanic, Toned Arms

Posted by on Mar 25, 2015 in Biceps, Exercise Lists, Featured Article, Fitness Lists, Muscle It UP, Shoulders, Triceps, UberExercises | 4 comments

The 30 Most Powerful Arm Exercises For Titanic, Toned Arms

I can’t shake the image of a Barbie & Ken factory. Whether you prefer titanic, sleeve-bursting arms or toned, defined, lean cannons, the following 30 exercises are powerful tools to help accessorize your body with whichever flavor of arms you’re shooting for.

Our database of top arm exercises is far from the typical curl-extension split, although those are sprinkled in, too. Killer, well-developed arms are the product of comprehensive growth across a wide range of muscle groups — specifically the biceps, triceps, upper back, and shoulders — and low body fat.

If your notion of arms is limited to bulging biceps and you’ve been sucked into a curl black hole, take a big step back. The biceps make up under 1/3 of the arm’s total mass, and are only a part-contributor to their overall aesthetic.

  • The front and medial deltoids (two heads of the shoulder muscle) anchor your guns, adding horizontal width and definition to the top third of the arm. They form the V-shape that often pops out and cuts down through the center of the arm. The rear deltoid sits on the back of the shoulder at the top of the upper back and contributes width/definition from behind.
  • The triceps, used for pushing motions, flanks vertically along the back & side of the arm, adding significant curvature, length, and overall muscle definition — it forms a “horseshoe” on the back-half of the arm when flexed.
  • The biceps, used for pulling motions, complete the package with front-side size, height, and length — it creates a “peak” when flexed.
Arms, The 30 Most Powerful Arm Exercises For Titanic, Toned Arms

The shoulders, biceps, and triceps all contribute to the arm’s aesthetic.

All 3 sections are integral, and that’s non-negotiable. Choose your favorite exercises — including a few exercises for each muscle group — and cycle often to prevent plateaus and guarantee consistent growth. Perform sets of 10-12 reps per set (per arm when applicable).

Print it.You’ve got a full arsenal of tools at your disposal to drive robust growth forward — go launch an arms race.



 

Arms Exercise 1: One-Arm Dumbbell Rows

One Arm Dumbbell Row Exercise

How To:

Primary Muscles: Back, Biceps

  • Place your left knee and left hand firmly anchored on a flat bench. Your left hand should serve as support for your body.
  • Maintain a tight core and flat back, contract your lats and biceps, and slowly row the dumbbell upwards until it’s above your torso.
  • Slowly lower the dumbbell to a full extension so that your feel a stretch through your upper back. Repeat.

 

Video Demo — One Arm Dumbbell Rows

 

 

Arms Exercise 2: Barbell Biceps Curls

Barbell Biceps Curl

How To:

Primary Muscles: Biceps

  • Hold a barbell with an underhand grip slightly wider than shoulder width.
  • Bend your knees, pin your upper arms into your torso — don’t let them slide backward or forward — and contract your biceps, slowly raising the barbell up to chest height. Don’t swing the weight or use momentum — that means it’s too heavy.
  • Squeeze the contraction for 1 second and lower to full extension. Repeat.

 

Video Demo — Barbell Biceps Curls

 

 

Arms Exercise 3: Lying Triceps Extensions (Skull Crushers)

Lying Triceps Extensions (Skull Crushers)

How To:

Primary Muscles: Triceps

  • Lie on a bench and hold a barbell straight above your chest with an overhand grip.
  • Without shifting your upper arms forward or back, bend your elbows and slowly lower the barbell down towards your head. Stop when your forearms are below parallel, but safely above your forehead.
  • Powerfully contract your triceps and raise the bar back to start. Squeeze your triceps at the top for 1 second and repeat.

 

Video Demo — Lying Triceps Extensions

 

 

Arms Exercise 4: Alternating Incline Dumbbell Curls

Alternating Incline Dumbbell Curls

How To:

Primary Muscles: Biceps

  • Set a bench to a 60º incline. Hold both dumbbells with a neutral grip (palms facing in) and slowly contract your right bicep until it reaches chest height. As you raise the dumbbell, gradually rotate your hand externally so that your palm faces the ceiling.
  • As you curl, make sure not to shift your upper arm upwards — keep it pinned in at your side.
  • Lower down to a full extension and repeat for the left arm.

 

Video Demo — Alternating Incline Dumbbell Curls

 

 

Arms Exercise 5: Standing Arnold Shoulder Press

Arnold Shoulder Press

How To:

Primary Muscles: Shoulders, Biceps, Triceps

  • Hold two dumbbells on top of your thighs with palms facing forward.
  • Curl the weights upwards to chest height, rotate your wrists externally, and press overhead, all in one fluid motion.
  • Slowly lower back to the bottom and repeat.

 

Video Demo — Standing Arnold Shoulder Press

 




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Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

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