The 6 Best Exercises for Strong and Toned Arms in 2022

Incline Dumbbell Curl

Grab a pair of dumbbells with your palms facing up and arms fully extended while lying flat on an incline bench. Curl the weight up, contracting your biceps hard at the top, while keeping your elbows tucked towards your sides.

Preacher Curl

Arrange yourself on a preacher's bench with your arms against the pad. With your palms facing up, grab the EZ bar. Curl the weight up to your shoulders, flexing your biceps hard at the peak, then lower slowly until your arms are straight.

Rope Triceps Extensions

Begin by tying a rope to the cable pulley's section and gripping it right above the knobs. Pull the rope down with your elbows, tearing it apart at the bottom while contracting your triceps, while keeping your chest up and slightly bending forward.


Set yourself up on the dip bar with your arms fully extended and your feet slightly forward to conduct a bodyweight dip. Lower yourself slowly by breaking at the elbows with a forward torso tilt, keeping your core strong and shoulders pulled back.

Dumbbell Overhead Triceps Extensions

Grab a single or a pair of dumbbells and press them over your head to begin. Bend your elbows and lower the dumbbells behind your head until your biceps meet your forearms, keeping the dumbbells together.

If you desire strong and toned arms, you should weight train on a weekly basis, focusing on lifting larger weights or performing more reps.

Compound exercises like as close-grip bench presses, chin-ups, and rows should be performed when it comes to workout choices. To maximise your arm growth, you should also include isolated exercises.

Shrink Upper Arm Fat With These Efficient Exercises

start exploring