A Newbie Arms Workout That Targets Every single Portion of Your Biceps and Triceps

Want to strengthen your arms, but are not particularly sure where by to start out? This newbie arms exercise is just what you require to include to your routine—and it only has four moves.

Your arms actually include a bunch of different muscle groups, together with your biceps (muscle tissue alongside the front of your higher arm), triceps (the again of your upper arm), deltoids (shoulders), brachioradialis (forearm muscle tissues), and rotator cuff (small muscle mass in the again of your shoulder). Building toughness in these muscle groups is vital for pushing and pulling—both in daily everyday living, like when pushing a doorway open up or pulling it closed, and in your strength instruction routines, these types of as when you complete an overhead press or a row.

“With each and every motion, you are employing those scaled-down arms muscles—the biceps and triceps—as add-ons to help you to conduct greater actions,” ACE-licensed individual coach Sivan Fagan, CPT, proprietor of Potent With Sivan, tells SELF.

That usually means if you are hunting to perform your arms, you really do not always want to aim only on “arms exercise routines.” Compound movements—exercises that work much more than 1 muscle mass group throughout numerous joints—can also hit your arms muscle mass much too. And if you are a beginner, which include some of these physical exercises can provide a more substantial bang for your exercise buck. Which is why the novice arms exercise routine Fagan established for SELF below contains some compound moves too.

Just take, for instance, the overhead push. When you press the weights previously mentioned your head, you are principally operating your shoulders, but your triceps and the higher section of your upper body muscle tissue occur in to guide the transfer. And with a row, your lats and rhomboids are truly doing the job, but your biceps hearth also to enable complete the work out. So with these compound moves, whilst you are undoubtedly doing work your arms muscles, you are also hitting other even bigger muscle tissues as perfectly.

Then you can increase isolation moves—exercises that use one joint and goal a smaller area—to the combine to genuinely double down on the arms do the job. For case in point, the hammer curl definitely targets your forearms, which are typically a minimal weaker than your biceps, whereas the broad-grip biceps curl functions on the interior component of your biceps. By combining compound actions and isolation exercises, you are acquiring a truly extensive training targeted on strengthening each and every aspect of your arm in just 4 moves.

In advance of you start this arms exercise session, it’s important that you warm up your body—especially your shoulder joints and your shoulder blades—beforehand. Exercise routines like the open up-and-close ebook, (when you lie on your facet and totally extend your arm up to the ceiling and then to the floor on the opposite facet of your system) are wonderful approaches to do this, Fagan claims. You can also seize a resistance band and attempt this higher-system warm-up!

This starter-friendly training will kickstart your arms routine. Ready to give it a go? Get your dumbbells and examine on for the instructions.

The Work out

What you want: A pair of light dumbbells. Since you will be functioning the very same muscle groups with minor to no relaxation concerning routines, you may possibly want to choose out for a lighter body weight than what you would usually use. Although the bodyweight will fluctuate based on your knowledge and exercise amount, 5–8 kilos can be a very good starting off selection.

Physical exercises:

  • Kneeling overhead press
  • Bent-around row to triceps kickback
  • Hammer curl
  • Large-grip biceps curl


  • Execute just about every exercising for 45 seconds, shooting to carry out as a lot of quality reps as doable. Slow down if you feel your type beginning to falter. Test not to relaxation in between moves.
  • Soon after completing all 4 workout routines, relaxation for 60 seconds. Finish four rounds complete.

Demoing the moves under are Alex Orr (GIF 1), a non-food plan NASM-certified private trainer and CNC, and host of The Birdie and the Bees podcast Francine Delgado-Lugo (GIF 2), cofounder of Type Health Brooklyn Gail Barranda Rivas (GIF 3), a accredited group exercise teacher, purposeful strength mentor, Pilates and yoga instructor, and domestic and intercontinental exercise presenter and Denise Harris (GIF 4), a NASM-certified particular trainer and Pilates teacher centered in New York Town.