Arm Strength Exercises


John wilkins

John Wilkins’ Arm Strength Exercises for Beginners

Strong arms look good in a tank top, but they are for more than just the looks. They help you with everyday tasks like carrying groceries, mowing the lawn, and playing with your kids. They can also help you achieve better posture and balance and help to prevent injuries.

If you’re a beginner, there are a few things to keep in mind when starting an arm strength training program. First, it’s important to start with light weights and gradually increase the weight as you get stronger.

Second, focus on proper form over weight; that, more than anything, will help you prevent injuries and maximize the effectiveness of your bodyweight exercises.


Push-ups are the go-to for those who wish to engage their chest, back, shoulders, core, glutes, and triceps. If you can't do a regular push-up, start by doing them on your knees.

Tricep dips

Tricep dips are amazing at targeting the triceps. You can do them on a bench, chair, or even the edge of a sturdy coffee table.

Plank rows

Plank rows work the biceps and shoulders. Start in a high plank position, then lower one arm down to row a dumbbell towards your chest. Repeat on the other side.

Resistance Training

Once you've mastered bodyweight exercises, you can start adding resistance training to your workouts. Get dumbbells, resistance bands, or weight machines for these resistance routines for stronger arms.

Bicep curls

Bicep curls are the fastest way to build those biceps. Lift the weight toward your shoulder, then gradually lower it down.

Tricep extensions

Tricep extensions target the triceps. Extend the weight overhead, then slowly lower it back down.

Lateral raises

Lateral raises work the shoulders. Raise the weight out to the side, then slowly lower it back down.

Follow the Sample Arm Strength Workout

Here is a sample arm workout routine for beginners:

  • Warm-up: 5 minutes of light cardio, such as walking or jogging
  • Push-ups: 3 sets of 10 repetitions
  • Tricep dips: 3 sets of 10 repetitions
  • Bicep curls: 3 sets of 12 repetitions
  • Tricep extensions: 3 sets of 12 repetitions
  • Lateral raises: 3 sets of 12 repetitions
  • Cool-down: 5 minutes of stretching

Push-up variations give you way more than stronger arms. They are as good a starting point as any to improve your overall fitness and health. Yes, at any point in your life.

Ready to start building arm strength? Get started with this beginner-friendly arm workout routine today. With a bit of time and effort, you can achieve the strong, toned arms you’ve always wanted.

For more fitness tips, advice, and products, be sure to visit our store for the 360 Strap and The Finisher™ plank bar, two one-of-a-kind tools for core engagement, arm strength, and overall health and wellness.

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