Ultimate Arm Day Workout: 6 Arm Exercises You Must Do 

Your arms allow the movement of the wrist and hand. The muscles of the upper arm, the biceps, and triceps control the movement and positioning of the elbow joint, with the muscles of the forearm controlling the wrist and hand. Due to this joint control, both lifting capacity and grip strength come from the arm muscles which makes it an important body part that needs attention.

Apart from the physical benefits, aesthetically good looking arms do not go unnoticed when you are standing in the crowd. Your arms are an important upper body part and training them is indispensable. You have to understand that your arms are an integral part that needs immediate attention. So next time you are at the gym follow this ultimate arm day workouts.

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#1 Concentration Curls

The concentration curl is a unique exercise because no movement is similar to it. This is a highly effective exercise and research has shown that if it is performed accurately then you can achieve an exercise efficiency of around 97% for your biceps.

Instructions:

Step 1: Sit on a flat bench with legs spread, knees bent and feet flat on the floor with a dumbbell between your legs.

Step 2: Use either hand to pick the dumbbell up and hold with an underhand grip. Place the back of the upper arm on the top of your inner thigh on the same side. Your palm should be facing away from the thigh.

Step 3: Now keep your arms extended and curl the dumbbell up to make a smooth arc by contracting your biceps and exhaling. Hold for a second at shoulder level.

Step 4: Return to the starting position in a controlled way inhaling without swinging the arm. Use alternate arms to perform this.

Important Tip: Do not let the dumbbell touch the ground while performing this exercise. Do 4 sets of 8 reps each with a 15-second break in between sets.

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Also, read 5 Killer Arm Workouts You Can Do at Home - Arm Workouts Without Weights.

Next Up: Dumbbell Kickbacks

#2 Dumbbell Kickbacks

The dumbbell kickback exercise helps in muscle activation. This exercise particularly works on the principle of going against gravity to move the weight. It is an amazing exercise for your triceps.

Also, read 5 Best Exercises For Triceps You Should Start Doing Now.

Instructions:

Step 1: Stand by holding a dumbbell in each hand and drop your hips back. Pull the elbow up to torso level.

Step 2: Now extend the arms behind you by keeping the elbow in the same position and focus on contracting the triceps.

Step 3: Next lower your forearms down to about 90 degrees and repeat the exercise.

Important Tip: Do 3 sets of 12 reps each. Try to keep the upper arm stationary against the body throughout the exercise.

Next Up: Kneeling Single Arm Curls

#3 Kneeling Single Arm Curls

The kneeling single arm curl will help you zero in on a few weak spots. Further performing the curl in a kneeling position negates the chances of using the entire body to heave the weight up.

Instructions:

Step 1: Hold one dumbbell on your left hand with palms facing the thigh. Hold the other dumbbell on your right hand with the palm facing outward.

Step 2: Now without moving your upper arm, curl the dumbbell on the right hand by bending your elbow and bring it close to the shoulders.

Step 3: Pause for 1-2 seconds then slowly lower the weight and return back to the starting position by completely straightening your arm.

Important Tip: Perform all the reps on your right arm and then move to the left hand. Do 2 sets of 10 reps for each arm with a 10-second break after each set.

Next Up: Diamond Push Ups

#4 Diamond Push-ups

This exercise emphasizes all three heads of your tricep muscles and is one of the most effective and difficult moves to execute. It requires tremendous upper body strength to perform it. If mastered correctly, it can give you great results.

Instructions:

Step 1: Begin by placing yourself in a plank position. Now move the position of your hands and place it under your chest.

Step 2: Spread your fingers with the thumbs and forefingers touching, making a diamond shape.

Step3: Now bend your elbows and go down until your chin or chest touches the ground. Make sure that your back is flat and not bent.

Step 4: Come back to the plank position by stretching your arms completely and repeat the same.

Important Tip: Do 3-5 sets of 10-15 reps each. Make sure that your torso remains rigid during the course of the exercise and abs are engaged.

Next Up: Standing Hammer Curls

#5 Standing Hammer Curls

Hammer Curls draw their name from the hammer-handle-like grip you have on the dumbbell when you perform the exercise. This move will absolutely hammer your bicep muscles.

Instructions:

Step 1: Grip a pair of dumbbells with a neutral grip (palms facing each other) and hold the weights at your sides.

Step 2: Keeping your torso stationary, flex at the elbow to raise the dumbbells towards your shoulders

Step 3: Stop just short of the dumbbell touching your shoulder. Hold at the top of the position for 1-2 seconds.

Step 4: Return the dumbbells to the starting position in a controlled manner and continue with the reps.

Tip: Do 3 sets of 12 reps each with a 15-20 seconds break in between sets. You can also perform alternating hammer curls by curling one arm at a time.

Next Up: Overhead Dumbbell Triceps Extension

#6 Overhead Dumbbell Triceps Extension

This extension exercise put the triceps in the limelight as it focuses on these muscles more and helps it to get stronger more rapidly. You can do this exercise standing, sitting, or lying down and either flat or on an incline/decline position.

Instructions:

Step 1: Sit on a chair and hold a weight in both hands in front of you.

Step 2: Extend the dumbbell overhead with your palm facing each other and arms stretched out straight.

Step 3: Now bend the elbows to lower the weight behind your head until it is perpendicular to the floor.

Step 4: Pause for 1-2 seconds and then straighten your arms to bring the dumbbell back to the starting position.

Important Tip: Do 3 sets of 8 reps each. Do not arch the back and your upper arms should remain in place throughout the exercise.