50 Amazing Arm Exercises to Lose 50kg . . And Keep It Off
Everyone loves amazing arms! To get great shaped arms it’s not just
important to work the major arm muscles (the biceps and triceps), but the
shoulder muscles as well. However, as with any exercise, the key to saving
time and avoiding loose skin lies in constantly varying what you do. Here are
my top 50 favourites to keep your arms trim, taunt and terrific.
1
1. Standing dumbbell bicep curl
Start position:
Stand with your feet shoulder-width apart and slightly bend your knees. Draw
your stomach in and your shoulder blades back. Lock your elbows in beside
your body. Hold a dumbbell in each hand.
Movement:
Raise the dumbbells up to shoulder height and breathe out as you do so.
Keep your elbows beside your body.
2
Standing barbell bicep curl
Start position:
Start as you did in exercise #1, but hold a barbell.
Movement:
Move as you did in exercise #1. Make sure you breathe as you curl up and
don’t lean backwards as it becomes more difficult.
3
Standing dumbbell alternating curl
Start position:
Start as you did in exercise #1. Hold the dumbbells in a neutral (thumbs
forward) position beside your body.
Movement:
Curl the dumbbells up one hand at a time. Make sure you complete a full curl
on one arm before moving on to the next. Turn the dumbbell as you go up so
your thumb is on the outside of your body, and reverse the turn on the way
down.
4
Seated incline bicep curl
Start position:
Put a chair or bench at a 45 degree angle and lie back on it. Hold a dumbbell
in each hand, allowing your arms to hang straight down towards the ground,
thumbs out.
Movement:
Keep your head back on the chair and curl the dumbbells up towards you
chest line. Make sure your elbows don’t go forward throughout the movement.
Lower back to the starting position.
5
Seated incline alternating dumbbell curl
Start position:
Start as you did in exercise #4.
Movement:
Curl one arm up at a time. Focus on keeping your elbows in place and make
sure they don’t go forward.
6
Seated incline curl with hammer grip
Start position:
Start as you did in exercise #4 but have a neutral grip on the dumbbells, with
your thumbs facing forward.
Movement:
Curl both arms at the same time and keep your thumbs facing forward. Don’t
turn your wrist on the way up or down. Keep a neutral grip position throughout
the movement.
7
Tricep kick backs
Start position:
Start with one straight arm and kneel the leg on the same side on a chair or
bench. Hold a dumbbell in your other hand and let that arm hang down. Keep
the other leg slightly bent to balance yourself.
Movement:
With the arm holding the dumbbell, bring your elbow up beside your body and
bend it to 90 degrees. Extend your arm straight out beside your body until
your elbow is locked. Lower back down by bending your arm at the elbow until
your elbow joint is at 90 degrees again.
8
Overhead tricep with dumbbell
Start position:
Stand with your feet shoulder-width apart and slightly bend your knees. Hold a
single dumbbell in one hand straight up above your head.
Movement:
Bend your arms to lower the dumbbells down behind your head. Once you
have reached all the way down, go straight back up to the starting point and
lock the elbows straight above your head.
Tip: The official name for this exercise is a French press, although I have
never actually heard anyone call it by that name in conversation! You can
also make this harder by standing on one leg while you do it, thus challenging
your core as well.
9
Lying down dumbbell tricep extension
Start position:
Lie on your back and hold a dumbbell in each hand. Keep your arms straight
out and shoulder-width apart in front of your face.
Movement:
Bend at the elbows and lower the dumbbells straight down towards your
forehead. Make sure your elbow joint stays in the same position and doesn’t
move and sway around throughout the movement. Once the dumbbells are
approximately 2 to 3 centimetres (or about one inch) away from your
forehead, straighten your elbows out until they lock and your arms become
straight again.
10
Tricep bench dips (feet on the ground)
Start position:
Start by siting on a chair or bench. Place your legs straight out in front of you
on the ground. Place your hands beside your body and grip the edge of the
chair or bench.
Movement:
While holding onto the chair or bench, slide off it so only your arms support
your body and your legs are still straight. Keep your shoulder blades drawn
back and bend at the elbows to lower yourself down until your reach 90
degrees at the elbow joint. Then rise back up by straightening your elbows
until your arms straighten out again.
Tip:
You can perform this exercise with bent legs to make it slightly easier.
11
Tricep bench dips (feet on chair or bench)
Start position:
Start as you did in exercise #10, but instead of having your feet straight on the
ground, put them up on a chair or bench in front of you. Make sure you rest on
the heels of your feet, so place the chair or bench at an appropriate distance.
Movement:
Move as you did in exercise #10.
12
Tricep bench dips (weight in lap)
Start position:
Start as you did in exercise #11, and place a weight on your lap.
Movement:
Move as you did in exercise #10.
13
Tricep bench dips (feet on Swiss ball)
Start position:
Start as you did in exercise #11, but this time put your feet up on a Swiss ball.
Movement:
Move as you did in exercise #10. Make sure you keep the Swiss ball as stable
as possible.
14
Tricep push ups
Start position:
Start in a normal push up position, facing the ground with your stomach drawn
in to support your body. Place your hands directly underneath your shoulders.
Movement:
When you lower yourself down, point your elbows backwards and not out to
the side, and allow them to “rub” against your sides as you go down. Once
you reach 90 degrees, rise back up to the starting position until your arms are
straight. Make sure your elbows stay close to your body throughout the
movement.
15
Tricep power push ups
Start position:
Start in a normal push up position, facing the ground with your stomach drawn
in to support you body. Place your hands directly underneath your shoulders.
Movement:
Perform a normal close grip push up movement, but when you reach the
lowest point where your elbows are at approximately 90 degrees, power up
out of the push up so your hands leave the ground and then land back down
in the same place. When you land, absorb the impact by going straight into
the next push up. Your body should remain straight throughout the movement.
16
Dumbbell full range shoulder warm up circles
Start position:
Stand with your feet shoulder-width apart and slightly bend your knees. Hold a
dumbbell in one hand with that arm straight out in front of you.
Movement:
Slowly rotate the dumbbell around in a circular movement. Add variations
slowly as you warm up more by rotating the other way and by making the
circles bigger and bigger. Change arms.
17
Resistance band shoulder with range of movement circles
Start position:
Start by tying your resistance band to something at shoulder height, and then
turn your back to this point. With one arm directly out in front of you, step
straight forward until you create the appropriate amount of tension in the
band.
Movement:
Slowly rotate the dumbbell around in a circular movement. Add variations
slowly as you warm up more by rotating the other way and by making the
circles bigger and bigger. Change arms.
18
Dumbbell shoulder press
Start position:
Stand with your feet shoulder-width apart and slightly bend your knees. Hold
dumbbells at shoulder height with your elbows rotated outwards and your
forearms facing straight up.
Movement:
Press the dumbbells straight up over your head and bring them together once
your arms are straight up above your head. Slowly lower back to the start
position.
Tip:
This can be done standing on the ground, standing on a bosu, sitting on a
chair or bench, sitting on a Swiss ball or even standing on Swiss ball.
19
Resistance band shoulder press
Start position:
With the resistance band under one foot, stand with your feet shoulder-width
apart and slightly bend your knees. Hold on to the bands at your shoulders
with your elbows rotated outwards and your forearms facing straight up. The
bands should be running down the back of your arms.
Movement:
Press the band straight up over your head and bring them together once your
arms are straight up above your head. Slowly lower back to the start position.
Tip:
To make this harder grip the band closer to your feet to create more tension in
the band.
20
Internal shoulder rotation with resistance band
Start position:
Start by tying your resistance band to a wall or something at shoulder height,
and step away from this point to create some resistance in the band. Then
stand side on so that one shoulder is facing the wall where the band is tied.
Movement:
While holding onto the band, create a 90 degree bend in your elbow joint as
though you’re doing half a bicep curl. This is the starting point. Now internally
rotate your arm in towards your body so your hand moves away from the wall
and towards your belly button. Relax back to the starting point. Keep your
elbow tucked into your body.
21
External shoulder rotation with resistance band
Start position:
Start as you did in exercise #20, but this time hold the resistance band in the
hand that is farthest away from the wall.
Movement:
While holding onto the band, create a 90 degree bend in your elbow joint as
though you’re doing half a bicep curl. This is the starting point. Now externally
rotate your arm out and away from your body and the wall. Keep your elbow
tucked into your body.
22
Lying dumbbell internal shoulder rotation
Start position:
Lie on the floor on your side. Hold a dumbbell in the hand of the arm you’re
slightly lying on and bend your elbow at 90 degrees.
Movement:
Internally rotate your arm in towards your body. Make sure sure you maintain
the 90 degree angle in your arm. Keep your elbow tucked into your body.
23
Lying dumbbell external shoulder rotation
Start position:
Start lying on the floor on your side but hold the dumbbell in the arm that is
facing up towards the roof not the one you’re lying on. Hold a dumbbell in the
hand of the opposite arm to exercise #22 and bend your elbow at 90 degrees.
Movement:
Externally rotate your arm up towards the roof. Make sure sure you maintain
the 90 degree angle in your arm. Keep your elbow tucked into your body.
24
Dumbbell lateral raise
Start position:
Stand with your feet shoulder-width apart and slightly bend your knees. Hold a
dumbbell in each hand. Make sure you have a slight bend in your elbows so
your arms are not completely straight.
Movement:
Raise your arms straight out to the side of the body until they are at shoulder
height and parallel to the ground. Make sure you use your shoulder muscles
to lift the weight and not your neck. Lower your arms back down beside your
body.
25
Dumbbell alternate raise
Start position:
Start as you did in exercise #24, but this time hold one dumbbell beside your
body and one in front of your body.
Movement:
Lift both dumbbells at the same time. One will go up straight in front of your
body and chest, while the other will go out to the side at shoulder height.
When you lower your arms back down, swap positions and change each arm.
26
Resistance band front raise
Start position:
With the resistance band under one foot, stand with your feet shoulder-width
apart and slightly bend your knees. Hold the ends of the band in each hand.
Movement:
Raise your arms straight up in front of your body past chest height until they
are parallel to the ground and level with your shoulders. Remember to not use
your neck when you raise your arms and keep a slight bend in your elbow.
27
Dumbbell Coke pour
Start position:
Stand with your feet shoulder-width apart and slightly bend your knees. Hold
the dumbbells in a neutral (thumbs forward) position beside your body.
Movement:
Raise your arms straight out in front of your body until they are level with your
belly button. Rotate the dumbbells 180 degrees so your thumbs face the floor,
and continue to raise the dumbbells up to shoulder height. Lower back down
and turn your thumbs back at the same point.
Tip: This movement resembles pouring out the contents of a can of coke onto
the grass!
28
Dumbbell bent elbow lateral raise
Start position:
Stand with your feet shoulder-width apart and slightly bend your knees. Hold a
dumbbell in each hand. Bend your elbows between 45 and 90 degrees.
Movement:
Keep this position throughout the movement. Raise your arms straight out to
the side until they reach shoulder height. Lower back down beside your body.
29
Swiss ball balancing bicep curls with dumbbell
Start position:
Kneel with both knees on a Swiss ball. Make sure you are straight at your hips
and not sitting back on the heels of your feet. Keep your posture by drawing
your shoulders back and your stomach in. Hold a dumbbell in each hand.
Movement:
Stabilise the ball as best you can, trying not to wobble throughout the
movement. Keep your elbows locked in and don’t allow them to come forward.
Perform a bicep curl.
Tip:
All of the below balancing arm exercises can also be performed on a
freeFORM or bosu.
30
Swiss ball balancing bicep curl with alternating dumbbells
Start position:
Start as you did in exercise #29.
Movement:
Move as you did in exercise #29, but this time curl one dumbbell at a time.
Focus on minimising any wobbling through your hips.
31
Swiss ball balancing bicep curl and shoulder press
Start position:
Start as you did in exercise #29, but with one dumbbell beside your body and
one dumbbell resting on your shoulder with your elbow bent out to the side.
Movement:
At the same time, bicep curl the dumbbell that is hanging beside the body,
keeping your elbow locked in and not going forward, and shoulder press the
other dumbbell straight up over your head. Return both arms to the start
position.
32
Swiss ball balancing overhead triceps
Start position:
Start as you did in exercise #29, but hold both dumbbells up above your head
with straight arms.
Movement:
Bend both elbows back simultaneously so the dumbbells lower behind you,
making sure you keep your elbows in a straight line and facing forward. Once
you bring them all the way back, straighten your elbows out until your arms
are straight above your head again.
33
Swiss ball Balancing combined biceps/triceps
Start position:
Start as you did in exercise #29, but hold one dumbbell up above your head
with a straight arm and the other down beside your body.
Movement:
At the same time, perform a tricep extension by lowering the dumbbell above
your head down behind it and back up, and perform a bicep curl with the other
arm.
34
Swiss ball balancing full range shoulder rotation with dumbbells
Start position:
Start as you did in exercise #29, but hold both dumbbells with straight arms
beside your body.
Movement:
Bring your arms straight up in front of you until they are at shoulder height.
Perform small clockwise circular rotations while keeping your arms straight.
Eventually create bigger circular movements and go anticlockwise as well.
35
Swiss ball balancing shoulder press
Start position:
Start as you did in exercise #29, but hold both dumbbells at shoulder height
with your elbows rotated outwards.
Movement:
Perform a shoulder press by simultaneously pressing both dumbbells above
your head and bringing them together at the top. Lower back down to your
shoulders with control.
36
Swiss ball balancing shoulder press with alternating raise
Start position:
Start as you did in exercise #29, but hold both dumbbells at shoulder height
with your elbows rotated outwards.
Movement:
Press one arm above your head until it is fully straightened and then lower it
back down to your shoulders. Repeat with the other arm. Keep the arm not
being pressed at shoulder height.
37
Swiss ball balancing shoulder press with neutral grip
Start position:
Start as you did in exercise #29, but hold both dumbbells at shoulder height
and point your elbows forwards instead of rotating them out to the side.
Movement:
Press both dumbbells straight up above your head at the same time. Keep
your elbows facing forward throughout the movement. Lower them back to
your shoulders to the start position.
Tip:
This is a great exercise if you have history of weak shoulders or shoulder
pain.
38
Swiss ball balancing dumbbell lateral raise
Start position:
Start as you did in exercise #29, but hold a dumbbell in each hand down
beside your body, and keep a slight bend in your elbow.
Movement:
Perform a lateral raise by lifting both your arms out to the side until they reach
shoulder height. Relax your neck throughout the movement.
39
Swiss ball balancing dumbbell front raise
Start position:
Start as you did in exercise #29, but hold a dumbbell in each hand and place
both arms in front of your knees. Keep your arms straight.
Movement:
Raise both your arms at the same time up in front of your body past chest
height until they reach shoulder height and are parallel to the ground. Lower
them back down in front of your knees with control.
40
Swiss ball balancing alternating raise
Start position:
Start as you did in exercise #29, and hold a dumbbell in each hand. Place one
arm in front of your knees and the other beside your body. Have a very slight
bend at your elbows.
Movement:
Lift both dumbbells at the same time, but move one straight in front of your
chest and the other out to the side until both reach shoulder height. When you
lower your arms back down, swap positions and change each arm.
41
Swiss ball balancing bent elbow raise
Start position:
Start as you did in exercise #29, but hold a dumbbell in each hand. Bend your
elbow to between 45 and 90 degrees.
Movement:
Keep this position throughout the movement. Raise your arms straight out to
the side until you reach shoulder height. Lower them back down beside your
body.
42
Resistance band alternating air punch (forward)
Start position:
Start by tying your resistance band to a wall or something at chest height.
Hold the ends of the band as you take a few steps forward to create the right
amount of tension in the band. Your back should be facing the area where the
resistance band is tied.
Movement:
With alternating arms, perform “punches” out in front of your body,
straightening your arms out at chest height. One arm should be in while the
other is out.
43
Resistance band alternating air punch (upward)
Start position:
Stand in a slight split stance approximately two feet apart, with one leg
forward and one leg back, bent at the knees. Place the resistance band under
your front foot and bring your arms up to your shoulders with your elbows
rotated outwards. The resistance band should be going down the back of your
arms.
Movement:
With alternating arms, perform “punches” straight up above your head,
straightening your arms out at the top. One arm should be in while the other is
out.
44
Resistance band bicep curl
Start position:
Stand in a slight split stance approximately two feet apart. with one leg
forward and one leg back, bent at the knees. Place the resistance band under
your front foot and keep your arms hanging down beside the body.
Movement:
Perform a bicep curl by bending your arms up towards your chest. Make sure
your elbows remain locked in and don’t come forward. You don’t need to go
higher than chest height.
Tip:
Stand with your feet shoulder-width apart and the resistance band under both
feet to create more tension in the band and make the exercise harder.
45
Overhead resistance band tricep pull
Start position:
Stand in a slight split stance approximately two feet apart with one leg forward
and one leg back, bent at the knees. Place the resistance band under your
front foot. With the resistance band behind your back, move your arms
straight up above your head.
Movement:
Bend at the elbow and move your arms down towards the back of your head.
Keep your elbows straight and pointing forward. Don’t allow your elbows to
point out to the side. Straighten your arms back up above your head.
46
Ball squeeze with finger pulse
Start position:
Stand with your feet shoulder-width apart. Hold a netball-sized ball with both
hands in front of your chest. Your arms should be bent. Spread your fingers
out as much as possible over the ball.
Movement:
With your fingers squeeze the ball as tightly as possible and for the desired
amount of time. Relax then repeat the squeeze.
47
The prayer
Start position:
Stand with your feet shoulder-width apart. Place your hands together in front
of your chest so your fingers are facing upwards like you’re praying with bent
arms.
Movement:
Push your hands together tightly and hold for the desired amount of time.
Relax and repeat.
48
Dumbbell punch (forward)
Start position:
Stand with your feet shoulder-width apart and slightly bend your knees. Hold a
dumbbell in each hand, with your arms up in front of your chest and slightly
bent.
Movement:
With alternating arms, perform “punches” while holding the dumbbells straight
out in front of your body. Keep your stomach drawn in and tight.
49
Dumbbell punch (upward)
Start position:
Stand with your feet shoulder-width apart and slightly bend your knees. Hold a
dumbbell in each hand, with your arms up in front of your chest and bent.
Your arms will be at about a 90 degree angle to your body.
Movement:
With alternating arms, perform “punches” straight up above your head
alternating. Keep your stomach drawn in and tight.
50
Around the world
Start position:
Standing with your feet shoulder-width apart. Hold onto a weight plate or
medicine ball with both hands at about hip height.
Movement:
Perform a large circular movement around in a clockwise direction. Keep your
elbows remain in the same position. Your hands should come right up in front
of your chest and back down to your hips. Then perform the movement in the
opposite direction.