5 Simple Exercises to Build Arms – LifeSavvy

A man does overhead press with a barbell in the gym.
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Most exercise programs tend to focus on the lower body, but working the upper body is just as important. Your arms also need some resistance training to shape and shape, and these five exercises will help you do just that!

If you’re just starting out, it’s best to start with a lower weight or lighter resistance band and build up slowly over time.It’s not about how much you can lift; it’s about tiring those muscles and causing hypertrophy, so they grow and burn fat. Incorporate these five moves into your routine and get these arms ready for summer!

Overhead Press

One of the best exercises for your arms, shoulders, and entire upper chest area is the overhead press. It’s actually a compound movement that involves your entire body — including your core and legs. You use the strength of your glutes and quads to lift the weight while focusing on your form and keeping your back straight.

If this is your first time doing this exercise, start resistance band, slowly progress to dumbbells, then, finally, barbells. No matter what level you are at, your form and technique will always be the same.

Start with your feet hip-width apart, bend your knees slightly, be careful not to lock them, keep your back straight and your core active. Bring resistance bands, dumbbells, or barbells to chest height.

Inhale, then exhale, and push the weight straight up toward the ceiling. Inhale and slowly lower the weight back to your chest, doing it in control. Repeat 10-12 times, rest for 30 seconds, then repeat the entire series two more times.

Lateral press

Another great exercise for your arms, and more specifically your shoulders, is the side press. This is one of those seemingly easy moves, but the more repetitions, the harder the move becomes.

You can start in a standing or seated position, holding a resistance band or dumbbell in each hand.if you are using resistance bandeither step on it or attach it to something low enough so you can lift with resistance.

Inhale and support your core, keeping your spine straight and your chest open and relaxed. Exhale and lift the weight to shoulder level. Inhale to return to the starting point. Repeat 10-12 times, rest for 30 seconds, then repeat the entire series two more times.


Take your home workout to the next level.

Triceps Extension

Your triceps are involved in basically every movement you do with your arms, but isolating them makes sculpting easier and more efficient.

You can do a million and one exercises for your triceps, but you can do triceps stretches anytime, anywhere – no gym required. You can use dumbbells, resistance bands, or even a heavy water bottle to get a really good tricep burn.

You can stand or sit with the exercise equipment of your choice. If you’re using a resistance band, you’ll either need to step on it, attach it to something on the floor, or mount it low enough to provide the right amount of resistance.

While supporting your core and avoiding arching your back, lift the weights overhead and keep your elbows close to each other (try to keep them from spreading out throughout the exercise).

Inhale and place the weight behind your head as if you were trying to reach the space between your shoulder blades. Exhale, then slowly extend your arms over your head. You will feel your triceps doing all the work. Inhale and return to the starting position.

Repeat 10-12 times, rest for 30 seconds, then repeat the entire series two more times.

Pike push ups

The push-up is an amazing workout for the entire upper body, but the pike push-up really targets your shoulders and triceps, while also being better for everyone, including beginners.

Start with an inverted V or downward facing dog to build a good foundation. Activate your core and feel your hands and feet press firmly against the floor.

Inhale and bend your elbows, moving your weight down slightly, with your chin toward the floor. Exhale and push your hips up while straightening your arms. Repeat 15-20 times, rest for 30 seconds, then repeat two more times.

You can modify this exercise by raising your legs on an elevated surface. This makes moving a little easier if you’re not flexible enough.

forward lift

Front raises are another simple exercise you can do with just about anything, from dumbbells to a bag of rice. They’re great for isolating your front shoulders while also getting your triceps and biceps to work.

You can start standing or sitting down and pick up the exercise tool you want. Likewise, if you’re using a resistance band, step on it or attach it to something low enough to provide proper resistance.

Activate your core and avoid arching your back as you inhale. As you exhale, lift the weight in front of you directly to shoulder height, then inhale and slowly lower it back into place. Repeat 10-12 times, rest for 30 seconds, then repeat the entire series two more times.

With so many workout routines focused on the lower body, it’s time to pay attention to those arms! These amazing moves will work your biceps, triceps and your entire upper body. Whenever you’re ready to take it to the next level, Just add some push-up variations.