10 Effective Arm Exercises For Beginners

Arm Exercises For Beginners

If you are a beginner looking to tone your arms, equipment-free tricep and bicep stretches and resistance training with dumbbell curls and kickbacks are a good place to start. If a gym with a cable machine or barbells is available, you could also try pushdowns or pressdowns or the seated high back row. Here’s a roundup of the 10 best exercises for your arms!

Do you envy people with the perfect arms? The good news is you don’t need a complicated regimen to work your triceps and biceps. Neither do you have to be intimidated by all equipment at the local gym. There’s plenty a newbie can do for a set of well-toned arms – with or without access to a full-fledged gym.

Intersperse arm workouts with exercises for other muscle groups. Healthy adults can get in a set of 8 to 12 repetitions of each exercise. The sweet spot is between 8 and 10 exercises for each muscle group.

The American College of Sports Medicine recommends a mix of cable curls, dumbbell curls, pressdowns, kickbacks, and dips to work your arm muscles, both the triceps and the biceps. So here is a roundup of some of the best exercises you could do.


1. Overhead Triceps Stretch

An overhead triceps stretch is a simple stretch that can work those triceps. The best part is you don’t need any equipment for this exercise. Here’s how you do it:


2. Chest Press

If you have access to a barbell and bench, this is a great arm-toning exercise that also works your chest and shoulders. Try and have a friend or trainer act as your spotter to help you with the barbell if needed.


3. Hammer Curl

Another good beginner exercise to tone the arms is the hammer curl. You only require dumbbells for this one, so no major investments there! Simply follow these steps:


4. Biceps Curls

Bicep curls are also done with a dumbbell and, as the name suggests, work on the biceps.

5. Triceps Kickback

Tricep kickbacks are an exercise you’re quite likely to have seen someone doing at the gym or in workout videos online. This is a great way to sculpt those arms, provided you manage your posture and technique right. Do it wrong and you could wind up straining your back, so be careful and take it slow.


6. Triceps Pushdowns

Another effective triceps exercise! But to make the most of it, you must perfect your technique. Be especially mindful of how your elbows are positioned – they must not drift forward because that would end up working the back muscles rather than your arms. You will need access to a cable machine for this exercise.


7. Seated High Back Row

Another cable machine workout which employs a wide-bar handle, this targets your arms as well as back and shoulders.


8. Modified Chin-Ups

A variant on the traditional chin-up, this delivers great results for upper arm toning. You just need a simple piece of exercise equipment called the chin-up bar. Adjust this so it is at chest level before you begin.


9. Bench Dips

Bench dips can be done almost anywhere because you don’t have to necessarily have a “bench” to do them. Even a stable chair or park bench or level platform can work.

10. Bent Knee Push-Up

A good old school push-up can be a good way to get your arms fit too. Try this bent knee variant if you are a beginner. Get a mat to avoid bruising your knees and hands and to cushion yourself.

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