The 30 Most Powerful Arm Exercises For Titanic, Toned Arms

Arms Exercise 25: Horizontal Cable Row

How To:

Primary Muscles: Back, Biceps

• Sit at a cable station with a narrow-grip attachment. Lean back slightly with bent knees.
• Maintain a flat back and tight core, contract your biceps, and pull the cable into your chest. Don’t swing or use momentum.
• Hold 1s, return to full extension, and repeat.

Video Demo — Horizontal Cable Row

Arms Exercise 26: French Press

How To:

Primary Muscles: Triceps

• Sit on a bench and raise a barbell overhead with an overhand grip. Your hands should be slightly narrower than shoulder width.
• Keep your upper arms in place, maintain a tight core and lower back, bend your elbows, and slowly lower the weight until your forearms are below parallel.
• Powerfully contract your triceps and press the weight overhead. Hold 1s and repeat.

Video Demo — French Press

Arms Exercise 27: Cable Rope Triceps Extension

How To:

Primary Muscles: Triceps

• Stand at a cable station with a rope attachment.
• Pin your upper arms into your sides and powerfully pull the rope down, squeezing your triceps for 1s at the bottom. Stand up tall without leaning forward.
• Slowly raise the rope back up to start and repeat.

Video Demo — Cable Rope Triceps Extension