Arm Exercise Routines Will Cover several Things.. 


To start off, for arm exercise routines, I want to show you the anatomy of the arm so we can get an idea of what is being worked out. This page will focus on the biceps. The bicep is composed of the long head and short head. The short head is closer to the body than the long head. 


Arm exercise routines...

A man standing straight up and down curling a bar with weight at the end up to his upper chest


Arm exercise routines starts with the barbell bicep curl. It works both heads of the bicep. Using the barbell allows one to use a heavier weight than can be used with dumbells. 

1. Stand with feet about hip-width apart, keep your abs tight as you hold the weight in the bottom position, in front of your thighs. 

2. Squeeze your biceps and bend your arms as you curl the weight up towards the shoulders.

3. Keep the elbows locked into place, stationary, and bring the weight up as high as you can without moving your elbows from their locked position. 

4. Lower the weight slowly, keep a slight bend in your elbows at the bottom. Don't extend the weight all the way down to keep tension on the muscle. 

5. Repeat for a total of 1-3 sets with 8-15 reps per set. 


Arm exercise routines continues with the incline that makes the basic curl a bit more challenging. When inclined you have to work against the weight and gravity. This exercise can also be done at an incline with an exercise ball. 

1. Sit on the bench with your arms resting down by your side.

2. Bend your elbows and bring the weight upwards toward the shoulder, try not to cheat by swinging the weight upwards. 

3. Lower the weight back down,  keeping somewhat of a bend in the elbow at the bottom of the movement, this keeps tension on your muscle.

4. Repeat the range of motion for 1-3 sets with 8-10 reps. If you want to go super heavier to make your muscle grow, do 3-6 reps. 


Arm exercises routines likes the preacher curl because it is ideal for isolating the bicep and giving your biceps a peak. The idea is that the momentum of the movement is removed by resting your arm on a preacher bench, or even an exercise ball. This allows the biceps to do the majority of the work. 

1. Extend your right arm over the preacher bench, keep the back of the arm against the bench as seen in the picture in movement A. Don't hyperextend the elbow in this position. 

2. Contract your bicep muscles while moving the weight upwards toward your should, keeping the wrist straight as seen in position B. 

3. Lower the weight downwards, again without locking the elbow joint and repeat for 1-3 sets, 8-16 reps per arm. 1 set is completed once you've done 8-16 reps on each arm. 


Arm exercise routines continues with the hammer curl that targets the bicep muscles. In addition, since the hands are rotated in, there is a bit of focus on the forearms as well. Alternating your hand position can make the exercise difficult in a different way, you can do these in combo with regular curls or barbell curls to target the full range of the biceps and forearms. 

1. Stand with feet about hip-width apart, flex your abs as you hold medium to heavy dumbbells in front of the thighs. 

2. Turn your hands so that your palms are facing one another and squeeze the biceps to curl the weight towards your shoulders. 

3. While keeping your elbows in place or stationary, only bring the weight as high as you can without moving your elbows. 

4. Slowly lower the weights and keep a slight bend in the elbows at the bottom. This keeps much needed tension on the muscle. 

5. Repeat for 1-3 sets, 6-15 reps per set. 

Man performing a reverse dumbbell curl


This exercise works the biceps as well as the forearms. This exercise is a great way to focus more attention on the forearms. With the reverse curl, turn the palms out so that the forearms do most of the work while the biceps help as synergists. 

1. Hold medium to heavy dumbbells in front of the thighs with palms facing the thighs

2. Curl the weight towards the shoulders so that the forearms are vertical and the palms face out.

3. Lower back down and repeat for 1-3 sets of 6-15 reps. 

4. It's ok if your hands widen at an angle at the top of the movement. This move can also be done with a barbell. 

› Biceps Exercises
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