Here are 8 Exercises That Can Help You Strengthen Your Arms

Use dumbbells or resistance bands to perform bicep curls. Keep your elbows close to your sides, and focus on controlled movements with a full range of motion. Aim for 3-4 sets of 10-15 reps 

Bicep Curls 

Sit on a sturdy chair or bench with your palms resting on the edge, fingers pointing forward. Lower yourself down by bending your elbows, and then push back up to the starting position 

Tricep Dips 

This classic exercise targets your chest, shoulders, and triceps. Start in a plank position with your hands shoulder-width apart, lower your body by bending your elbows, and then push back up 


Similar to bicep curls, but with a slight variation. Hold dumbbells with palms facing inwards (neutral grip) and curl them towards your shoulders 

Hammer Curls 

Lie on a bench with dumbbells in your hands extended towards the ceiling. Lower the dumbbells towards your forehead by bending your elbows, and then extend them back up 

Skull Crushers 

These exercises require a pull-up bar. Hang from the bar with your palms facing towards you (chin-up) or away from you (pull-up). Pull your body up towards the bar, and then lower back down 


Sit on a bench with a dumbbell in one hand, and rest your elbow on the inside of your thigh. Curl the dumbbell towards your shoulder, and then lower it back down 

Concentration Curls 

Get into a push-up position, but place your hands close together, forming a diamond shape with your fingers. Lower your body towards the ground by bending your elbows, and then push back up 

Diamond Push-ups