Bicep curls are an effective way to target the muscles at the front of your upper arm. It focuses on the biceps brachii, the muscle responsible for the flexion of the elbow and rotation of the forearm
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Keeping your elbows close to your torso, curl the weights toward your shoulders. Lower the weights slowly back
While many focus solely on the biceps, the triceps make up a significant portion of your upper arm. Tricep dips are a powerful bodyweight exercise that targets the triceps brachii at the back of the arm
Sit on the edge of a bench or chair, placing your hands on the surface behind you. Walk your feet out and lower your hips off the bench. Bend your elbows and lower your body toward the floor, keeping your back close to the bench. Push through your palms to straighten your arms and return to the starting position
Push-ups are a versatile, full-body exercise that works the pectoral muscles, shoulders, and triceps. For those aiming for sculpted arms, these are an essential component of the workout routine
Begin in a high plank position, with your hands placed slightly wider than shoulder-width apart and your body in a straight line. Lower your chest towards the floor by bending your elbows. Push through your palms to return to the starting position
The overhead tricep extension targets the long head of the triceps and is an excellent isolation exercise to add to your routine
Stand with your feet shoulder-width apart and hold a dumbbell with both hands, extending your arms above your head. Bend your elbows to lower the dumbbell behind your head. Extend your arms back to the starting position
Similar to the bicep curl, the hammer curl targets both the biceps and the brachialis, a muscle that lies underneath the biceps. This exercise also engages the forearms, offering a well-rounded arm workout
Stand with your feet hip-width apart and hold a dumbbell in each hand, palms facing your torso. Keeping your elbows close to your sides, curl the weights toward your shoulders. Lower the weights slowly back to the starting position
Lateral raises target the deltoids, the shoulder muscles that give the sculpted look of the arms. Although they primarily focus on the shoulders, lateral raises play a key role in achieving well-defined arms
Stand with your feet hip-width apart and hold a dumbbell in each hand, palms facing inwards. Raise your arms to the sides until they reach shoulder height. Lower the weights slowly back