6 Exercises That Build Stronger Arms (Demo Videos)

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Get the Basics...

  • Learn how to build or tone your biceps, triceps, and forearms with these easy-to-learn exercises.
  • You only need a few pieces of simple equipment at home — no machines.
  • Choose the arm exercises that best match your lifestyle and fitness goals.

If you’re looking for simple workouts to build or tone your arms, look no further! Below are six ways to pump iron at the gym or with the right pieces of freestanding equipment at home. That’s right: You don’t need any machines to perform these! Read through each description, and watch the corresponding videos to see what they’re all about.

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#1 – Alternating Hammer Curl

To do the alternating hammer curl, you’ll need two dumbbells. As you curl each dumbbell, maintain proper form with a straight torso and fixed elbows. Your forearms do the active work here, but your biceps get the greatest burn reward.

#2 – Barbell Curl

When performing a barbell curl, keep your upper arms steady while using your biceps to lift the weight. Lift the bar to shoulder height (or higher like the guy below, if you can). This workout also affects your forearms.

#3 – EZ-Bar Curl

This type of curl uses an EZ-bar, hence the name. Like the barbell curl, it also targets the biceps and forearms — with an added bonus of shoulder work. Unlike the barbell curl, though, it’s easier on the wrists. (The EZ-bar was actually designed for this reason.)

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#4 – Bicep Band Curl

The bicep band curl has nothing to do with pumping iron like the other workouts, but the mechanics are similar to a curl involving weights. The resistance you get from a band like this, especially when you add extra speed, is perfect for toning your biceps and forearms!

#5 – Standing Overhead Dumbbell Tricep Extension

If you really want to “feel it” in your triceps, try this dumbbell tricep extension. While standing, hold a dumbbell with both hands underneath the top weight plate. Keep your upper arms stable as you raise the dumbbell above your head and then lower it behind.

#6 – Swiss Ball Dumbbell Lying Tricep Extension

If you’re up for an adventure, lying down on an exercise ball gives tricep extensions a new perspective. While maintaining careful balance on the ball and keeping your pelvis parallel to the ground, lift two dumbbells above your head with your palms facing each other. You’ll also feel this one in your forearms!

Frequently Asked Questions (FAQ)

How many days a week should I exercise?

Three to five workouts a week is recommended for best results.

How do I create my own workout plan?

You can either sign up for an Exercise.com PRO membership or enlist the help of a personal trainer!

What should I do on my rest days?

Sleep, hydrate, eat well, foam roll, and engage in enjoyable movement.

Track your arm gains and more when you sign up for our PRO plan. With our advanced stats in a convenient app, it’s never been easier to stay motivated and meet your fitness goals!