I don’t know about you, but working my upper body is notoriously difficult. Give me a leg workout any day and I can crush it, but saddle me with pushups and you’ll find me procrastinating my arm workout in the corner of the gym. Shoulder arm triceps exercises

That’s probably because doing the same arm exercises week after week can get super repetitive (and *yawn* boring). The solution: Switch things up with your arm workout to avoid boredom and work underused muscles. (I see you triceps.) Plus, if you hit a strength plateau, incorporating new moves can help you break through.

For the most effective arm workout, you need to know a little anatomy to work all the angles. There are three key muscle groups in your arms: your deltoids (shoulders), biceps (the insides of your upper arms), and triceps (the backs of your upper arms). And when it comes to arm exercises, certain moves are best to target certain muscle groups.

Meet the expert: Tatiana Lampa, CPT, is an ACSM-certified personal trainer and corrective exercise specialist who offers her signature workouts through her Training With T App. Kristina Fernandez, CPT, and Kristina Ewing, CPT, are trainers at Rumble Boxing.

Wondering which moves to do to tone your arms fast? Look no further. The following are the 25 best arm exercises (organized by muscle group) you can do using simple equipment like dumbbells, a kitchen chair, a textbook or, yes, even your own body weight. (So easy!) Use this list of go-to moves to make sure your full- or  show your arms some love *or* keep them on hand to vary your own arms workout like a pro. Remember to select a variety that’ll hit your biceps, triceps, and shoulders.

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For truly amazing arm results, crank out a full arms-focused workout two or three times a week.

FULL DETAILS

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Time: 20 minutes | Equipment: Dumbbells, chair, heavy book | Good for: Arms, total body

Instructions: Choose five moves below. Complete three to four sets of 12 reps of each, resting for 30 seconds between sets. Then, rest as needed and continue to the next move.

Triceps Dip

Why it rocks: This move targets the triceps with bodyweight only. It’s a great do-anywhere exercise because it doesn’t require extra equipment to get the triceps to fire up, explains Fernandez.

How to:

1. Sit in a chair (or on a box/bench) and grip the front edges with hands.
2. Keeping arms straight, scoot butt forward to hover just off the seat so legs form 90-degree angles.
3. Lower down until elbows form 90-degree angles.
4. Engage back of arms to press back to start.

Skull Crusher

Why it rocks: This move needs more stabilization to execute than a tricep dip or kick back because it requires you to lay down holding the weights overhead, giving your core some work, too, according to Fernandez.

How to:

1. Lie on your back with knees bent and feet planted on floor.
2. Hold a dumbbell in each hand and press arms straight up toward the ceiling.
3. Slowly bend elbows to lower weights to near temples.
4. Pause, then slowly press weights back to starting position. That’s 1 rep.

Triceps Kickback

Why it rocks: This is a classic move that works the lateral head for the tricep muscle, explains Fernandez. This is an excellent triceps exercise for beginners, too. If kicking both weights back at the same time is too much, you can alternate your arms.

How to:

1. Stand with knees bent with a dumbbell in each hand.
2. Lean forward slightly and row dumbbells up so upper arms are in-line with sides and elbows form 90-degree angles.
3. Then, extend arms and squeeze triceps to press dumbbells back and up.
4. Return to starting position. That’s 1 rep.

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Renegade Row

Why it rocks: If you want to talk about an exercise that hits multiple muscle groups in one, this is a front-runner, says Fernandez. Your core, back muscles, triceps, and more are all working together to keep you balanced as you row the weight in that plank position.

How to:

1. Start in plank position, holding dumbbells in either hand on the floor directly beneath shoulders.
2. Keeping shoulders and hips square, pull right elbow toward the ceiling until right wrist nears ribs, then lower.
3. Repeat on opposite side to complete 1 rep.

Overhead Triceps Extension

Why it rocks: This variation hits the long head of your triceps hard while simultaneously working your core as long as you keep your spine straight and ribs from flaring forward.

How to:

1. Start standing with dumbbells in hands, pressed together overhead with straight arms.
2. Keep biceps by ears and weights together, then bend elbows to lower dumbbells slowly behind head.
3. Pause, then press weights back up to straighten arms, returning to start. That’s 1 rep.

Triceps Circle

Why it rocks: Just when you thought you’ve seen them all, enter triceps circles. This mobility and strength challenge will torch triceps and stretch shoulders through a full range of motion.

How to:

1. Start on all fours with knees under hips, hands under shoulders, and spine neutral. (Level up by starting in a high plank position.)
2. Bend elbows to lower forearms and chest to almost touch the mat.
3. Skim the mat with torso to bring nose past hands.Push into the mat with hands to extend arms to return to start. That’s 1 rep.

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Alternating Lunge With Biceps Curl

Why it rocks: A compound movement is EVERYTHING, according to Fernandez. Compound movements work strength, stability, and save you a lot of time. This specific exercise works your upper and lower body together for a dynamic strength movement.

How to:

1. Stand with feet shoulder-width apart with a dumbbell in each hand.
2. Take a big step back with right foot and lower into a lunge until both legs form 90-degree angles.
3. Curl dumbbells up to shoulder height.
4. With control, lower dumbbells.
5. Then, press through right foot to step back into starting position.
6. Repeat with the opposite leg to complete 1 rep.

Crossbody Biceps Curl

Why it rocks: Biceps curl variations are a go-to for strong arms. Depending on the angle of your arms, for example, crossbody curls versus wide curls, you can activate additional muscles than a traditional biceps curl.

How to:

1. Stand with feet hip-width apart (or kneel), holding a pair of dumbbells at sides, palms facing thighs.
2. Without moving upper arms, bend right elbow and curl weight up toward left shoulder.
3. Slowly lower the dumbbell to starting position.
4. Then, bend left elbow and curl weight up toward right shoulder.
5. Reverse the motion to return to start. That’s 1 rep.
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Biceps Curl

Why it rocks: This move, which works the bicep brachii, is fundamental in building strong arms, explains Fernandez.

How to:

1. Stand with feet hip-width apart, holding a pair of dumbbells at sides, palms facing forward.
2. Without moving upper arms, bend elbows and curl weights up toward shoulders.
3. Slowly lower the dumbbells to starting position. That’s 1 rep.

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Wide Biceps Curl

Why it rocks: Biceps curls are amazing. Wide curls specifically work both the biceps and forearms, but unlike the Zottman curl, there is no rotation of the arm required.

How to:

1. Stand with feet hip-width apart, holding a dumbbell in each hand.
2. Glue elbows to sides, and hold forearms out at a 45-degree angle away from body.
3. Without moving upper arms, bend elbows and curl dumbbells toward shoulders.
4. Slowly lower dumbbells back to starting position. That’s 1 rep.

Biceps Hold

Why it rocks: Isometric moves are an approachable way to start training because they are low impact and have a low risk of injury. Plus, your muscles spend more time under tension, which is beneficial for increasing strength.

How to:

1. Stand with feet hip-width apart, holding a pair of dumbbells at sides.
2. Without moving upper arms, bend elbows and curl dumbbells until arms form a 90-degree angle.
3. Hold for 30 seconds, then lower back down with control.

Pro tip: This is a great way to end your workout!

Plank With Biceps Curl

Why it rocks: This movement works the abdominals and biceps at the same time. If you’re looking to save time, combining movements in a safe and functional way gets a lot of the body involved and saves time, says Fernandez.

How to:

1. Start in plank position, with dumbbells in hands on floor directly beneath shoulders.
2. Keeping core and hips stable, slowly curl right dumbbell toward right shoulder. Lower with control.
3. Repeat on other side to complete 1 rep.

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Zottman Curl

Why it rocks: This curl variation is fantastic for targeting the muscles in your biceps and forearms. It’s a fun variation because after rotating your wrists at the top of the curl, your strength of grip is essential for forearm hypertrophy, giving a nice challenge on the way down, says Fernandez.

How to:

1. Stand with feet hip-width apart, holding dumbbells near hips, palms facing forward.
2. Without moving upper arms, slowly curl dumbbells toward shoulders.
3. At the top of the curl, rotate wrists inward so palms face forward.
4. Lower arms slowly.
5. Once arms are extended, rotate wrists and dumbbells back to starting position.

Front Raise To Lateral Raise

Why it rocks: This move is great because it strengthens your entire shoulder and incorporates many muscles. Additionally, it’s important to brace your core to perform this move properly.

How to:

1. Stand with feet shoulder-width apart, arms relaxed, and dumbbells resting on quads.
2. Bracing core and keeping arms straight, lift weights straight up to shoulder-height.
3. Lower back down.
4. Then raise weights out to sides and up to shoulder-height.
5. Return to start. That’s 1 rep.

Halo

Why it rocks: Not only is this move great for stretching out your chest and shoulder muscles, but it also helps to strengthen your shoulder joints. Shoulder arm triceps exercises

How to:

1. Stand with feet shoulder-width apart, knees slightly bent.
2. Hold dumbbell in front of chest, elbows bent, palms facing each other.
3. Keeping elbows in tight, circle dumbbell around head until it returns to starting position. That’s 1 rep.

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Write Your Name

Why it rocks: This exercise helps to strengthen and mobilize your shoulder joints with varied motion beyond the usual up and down. Shoulder arm triceps exercises

How to:

1. Stand with feet shoulder-width apart.
2. Hold a dumbbell with both hands in front of pelvis.
3. Extend arms straight out in front of chest.
4. Slowly and with control, write your name in the air, keeping arms almost straight, with a slight bend in elbows. Each letter counts as 1 rep.

Pushup With Medicine Ball Shuffle

Why it rocks: Adding a medicine ball adds some instability to the movement, forcing you to engage your core and stabilize through your shoulders, as well as your chest, explains Ewing. This move works the obliques and shoulders, as well as the chest. Shoulder arm triceps exercises

How to:

1. Start in plank position, placing right hand on top of a medicine ball.
2. Do a lopsided pushup, keeping core engaged and hips stable, then roll the ball from right hand to left.
3. Repeat on the other side to complete 1 rep.

Pushup With Elevated Arm

Why it rocks: This pushup variation also adds instability, ensuring you engage your core throughout. Plus, it increases your range of motion to really stretch and strengthen your chest. Shoulder arm triceps exercises

How to:

1. Place yoga block or book under right hand and assume a high plank position.
2. Slowly bend elbows and lower, keeping core engaged to maintain a straight line with body.
3. Once left arm is at a 90-degree angle, push up to return to start.

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Bear Plank Shoulder Tap

Why it rocks: This is another great plank variation move that hits a lot of different muscles quickly, according to Fernandez. With shoulder taps, you see a great example of stability and arm strength being needed to lift the opposite hand to the opposite shoulder. Shoulder arm triceps exercises

How to:

1. Start in bear plank, with shoulders over wrists and knees under hips and elevated a few inches off of mat.
2. Keeping back flat and shoulders and hips stable, lift left hand up off mat and bend at elbow to tap right shoulder with it.
3. Replace left hand, then repeat on the opposite side. That’s 1 rep.

Rear Delt Fly

Why it rocks: This is a great exercise to target both the posterior deltoids and the shoulder muscles. Surprisingly, this move might humble you, says Fernandez. You might need to drop down in weight in order to execute the move properly. Shoulder arm triceps exercises

How to:

1. Stand with feet hip-width apart and knees bent with a dumbbell in each hand.
2. Bend forward at hips and let arms hang straight down from shoulders, palms facing each other.
3. Keeping core engaged, lift arms out to sides and squeeze shoulder blades together.
4. Lower weights to complete 1 rep.

Plank Up Downs

Why it rocks: This plank variation engages many different parts of the body in one efficient movement. It’s also a personal favorite of Fernandez because it gets straight to work firing up the transverse and rectus abdominis. Your arms also get involved to help push you up off the ground, and stability is needed to control your hips. Shoulder arm triceps exercises

How to:

1. Start in a low plank with forearms on the floor and parallel, elbows under shoulders. (Modify with knees on ground, if needed.)
2. Pick up right forearm and press through palm to extend arm straight.
3. Then, repeat with left to come into a high plank, keeping hips as level as possible.
4. Reverse the movement to return to start. That’s 1 rep.

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Dumbbell Shoulder Press

Why it rocks: Similar to the biceps curl, the shoulder press is fundamental in building arm strength, targeting the anterior deltoid (or front of the shoulder), according to Fernandez. You can do this seated or standing, however, Ewing prefers to sit as it offers more support to the lower back.

How to:

1. Start in a half-kneeling position with left knee on mat and right leg forward. (Option to sit on the mat/floor for more back support.)
2. Hold dumbbells at above head-height with goal-post arms, elbows at 90 degrees and upper arms parallel with floor.
3. Press dumbbells up until arms are fully extended.
4. Hold for one second, then lower to start position. That’s 1 rep.

Upright Row

Why it rocks: The upright row works the three muscle heads of the deltoid group to strengthen the shoulders from all angles, explains Fernandez.

How to:

1. Stand with feet hip-width apart, arms resting in front of body and a dumbbell in each hand.
2. Keeping arms straight, lift dumbbells up to chest-level.
3. With control, slowly lower to complete 1 rep.

Half Kneeling Wood Chop

Why it rocks: This move requires a lot of stability in the hip muscles and core strength on top of the shoulder engagement, engaging multiple muscle groups throughout, says Fernandez.

How to:

1. Kneel on right knee with left leg bent at 90 degrees and foot planted in front.
2. Hold a dumbbell with both hands by right outer thigh.
3. Shift hips forward and engage core to twist torso and drive the weight up and to the left, keeping both arms straight throughout the move.
4. Reverse the motion to return to start. That’s 1 rep.
5. Complete all reps then switch sides and repeat.

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Arnold Press

Why it rocks: Presses are fundamental in building arm strength, targeting the shoulder muscles. Switch this one up by performing the move seated, as shown, kneeling, or standing.

How to:

1. Start seated with legs extended at a 90 degree angles holding dumbbells at shoulder-height, palms facing shoulders.
2. Press dumbbells up until arms are fully extended, rotating palms to face out on the way up.
3. Reverse the motion to lower back to start. That’s 1 rep.

Arm Workouts FAQ

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What’s the best weight to use?

You’ll likely need to adjust the weight you’re using depending on the muscle and exercise you’re attempting. “Find a weight that you feel comfortable [with] but still challenging to complete the full range of motion. I like to use the 1-10 RPE [rate of perceived exertion] scale and grab something that feels like a seven to eight,” says corrective exercise specialist Tatiana Lampa, CPT. And when the moves start to feel like a six out of 10, Lampa says it’s time to increase your weight.

How many sets and reps for arm workouts?

Aiming for 3 or 4 sets of 8-10 reps for arm workouts, increasing weight with each set is what Ewing recommends.