Get Buff Arms With These 11 Workouts

Build Buff Arms With These 11 Exercises

Whether you’re looking to get rid of your bingo wings for good, or you want to feel confident in sleeveless tops and dresses, there are a few exercises that can help you show off your new-found buff arms in style.

Don’t worry though, building beautiful buff arms requires a little more variation than just performing bicep curls on repeat. To help you tone up your arms, I’ve included exercises that hit the biceps, triceps, shoulders, back, chest and core to sculpt the body you want.

Try these 11 arm exercises to create your ultimate buff arm workout at home or in the gym today!

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How To Get Buff Arms

Let’s be real honest here for a second…

Toned arms are sexy!

It’s a fact. And anyone who says otherwise is talking out of their rear!

Similarly, there are some people who suggest you might look too masculine by having a little bit of muscle (insert eye roll here). To those people, I say a big fat JOG ON! They’re probably jealous anyway.

My opinions aside, there are a few exercises you can do to help tone up your arms to get rid of unwanted bingo wings and to leave you feeling more confident than ever as you show off your beautiful buff arms to the world. Or simply stand in front of the mirror admiring all of your hard work.

Whether or not you want to complete your arm workout at the gym or at home, I’ve included exercises here that use minimal equipment so that you can do them pretty much anywhere.

However, you will need to invest in a set of dumbbells and a good non-slip exercise mat to perform most of these exercises.

I highly recommend a set of adjustable dumbbells because as you grow and get stronger your weights can grow with you and you won’t have to fork over as much cash when you buy adjustable weights.

When doing any of these arm exercises to build your ultimate arm workout aim to complete approximately 10 – 12 reps. You can of course add in variations of certain exercises which I’ll discuss in a bit more detail.

With that in mind, let’s dive in to the 11 exercises to help you develop beautiful buff arms.

1. Bicep Curls

So I know I said building buff arms requires a little more than performing bicep curls on repeat and it does. However, bicep curls are probably one of the common arm exercises and it’s because they are a fundamental arm exercise to tone up your arms.

Although you may be familiar with this popular exercise, it’s important to make sure you’re doing them with correct form.

  • Hold your dumbbells by your sides, keeping your arms straight and your palms facing forwards.
  • Keep your chest up, your core braced and your elbows neatly tucked in by your sides.
  • Curl the weights up to shoulder height, squeezing your biceps throughout the move.
  • Make sure to keep your elbows tucked in by your sides throughout (i.e do not use momentum to swing from your elbows).
  • Slowly lower back to starting position and keeping the tension in your biceps.

To add in variations of the bicep curl why not try doing half reps at the bottom half or top half of the exercise, or perform pulses:

  • Hold your dumbbells by your side and curl the weight up until your elbows are at 90 degrees then return to the starting position.
  • Hold your dumbbells with your elbow at 90 degrees and curl the weight up towards your shoulders then return to the starting position.
  • Hold your dumbbells with your elbow at 90 degrees and pulse the weight up and down repeatedly.

2. Hammer Curls

Hammer Curls are another great exercise to work your arms. They will work your biceps, forearms and brachialis (another upper arm muscle).

  • Start by standing with your dumbbells in each hand.
  • Your elbows should be bent at a 90 degree angle in front of your rib cage, with your palms facing each other.
  • Slowly raise the weights up to your shoulder, squeezing your biceps throughout.
  • Slowly return to the starting position and continue to squeeze your biceps.

The same variations can apply for hammer curls:

  • Hold your dumbbells by your side and curl the weight up until your elbows are at 90 degrees then return to the starting position.
  • Hold your dumbbells with your elbow at 90 degrees and curl the weight up towards your shoulders then return to the starting position.
  • Hold your dumbbells with your elbow at 90 degrees and pulse the weight up and down repeatedly.

3. Shoulder Press

Although as the name suggests, the shoulder press mainly works the shoulder muscles and upper back. It’s also a great exercise to tone up your deltoids, triceps, trapezius and pec muscles.

  • Stand upright with your feet shoulder-width apart.
  • Holding your dumbbells in each hand, with your arms bent and dumbbells at shoulder level.
  • Your palms should be facing forwards.
  • Keep your chest up and core braced.
  • Press your dumbbells up over your head until your arms are straight.
  • Return to the starting position.

4. Lateral Raises

Lateral Raises are excellent for growing your lateral deltoids giving you the appearance of strong shoulders.

  • Stand up straight holding your dumbbells in each hand and a slight bend in your elbow (as in loose, not locked out straight).
  • Keep your chest up and core braced.
  • Raise your arms up and out to shoulder height.
  • Return to starting position and repeat.

5. Front Raises

Front Raises will work a number of muscles from your deltoids, trapezius, pecs and biceps to give you more definition.

  • Start by standing up straight with your dumbbells in each hand and feet shoulder-width apart.
  • Arms are by your sides with your palms facing behind you.
  • Keep your arms mostly straight with a very slight bend at the elbows to reduce stress on your joints and brace your core.
  • Raise one arm up out in front of you, parallel to the floor and your palms are facing down.
  • Pause when you your arms are horizontal to the floor and you feel contraction in your shoulder.
  • Slowly return to the starting position and repeat on the other arm.

6. Bent Over Rows

Bent over dumbbell rows work a number of muscles such as latissimus dorsi, trapezius, biceps and the erector spinae. It is widely regarded as one of the best exercises for the back and shoulders and is great for improving overall strength.

  • Start by standing with legs shoulder-width apart, keeping your knees soft (not locked out straight).
  • Holding your dumbbells in each hand by your sides with your palms facing your body
  • Bend forwards to around a 45 degree angle and keep your back straight (this is important!)
  • Brace your core throughout.
  • Lift the weights straight up and exhale at the same time.
  • Your arms should go no higher than parallel to your shoulders and your elbows should stay close to the body, now flared out.
  • Slowly lower the weights to your starting position while inhaling and repeat.

7. Tricep Extensions

As the name suggests, Tricep Extentions work the triceps. Focusing on these muscles can help to reduce your bingo wings.

  • Stand with your feet shoulder-width apart and your core braced.
  • Hold one dumbbell with both hands.
  • Lift the dumbbell above your head until your arms are fully extended with your palms facing the ceiling and your elbows are pointing forward.
  • Bend your arms at the elbows and squeeze your triceps.
  • Slowly lower the dumbbell behind your head.
  • Slowly return your arms to the air and repeat.

8. Tricep Dips

Another great exercise to focus on the triceps is tricep dips.

To perform the dips properly you will need a sturdy chair or bench to lean on. At a pinch you might be able to use a stair case or another stable elevated surface. Just for reference, I use one of my dining chairs.

  • Sit on your surface with your arms by your side.
  • Your feet should be flat on the floor and hip-width apart.
  • Your palms should be down by your hips and your fingers should grip the front of your seat.
  • Move your torso in front of the chair with your arms extended.
  • Your bum should be hovering over the floor with your knees slightly bent.
  • Your heels should be placed on the floor slightly in front of your knees.
  • Breathe in while you slowly lower your body until your elbows are at a 90-degree angle.
  • Remember to keep your back close to the front of the chair.
  • Breathe out as you raise your body up to the starting position and repeat.

You will feel this a lot in your triceps and upper body. At first, you might only manage a few reps but as you progress you should be able to perform more reps. To make this harder, move your feet further away from the chair.

9. Tricep Push Ups

Tricep pushups not only target your triceps but your chest, shoulders and core muscles too.

  • Start in a high plank position with your hands directly under your shoulders.
  • Engage your core and pull your belly button in towards your spine.
  • Keep your legs straight and hips level.
  • Lower your body towards the ground until your elbows are at a 90 degree angle.
  • It’s really important to keep your elbows tucked in by your waist – not flaring out
  • Push hard into the ground to raise your body back up, keeping your core tight and body straight throughout.
  • Repeat.

Pushups are difficult and your body will want to dip, if you don’t have the strength yet to complete pushups in the standard way, you can modify by dropping to your knees. You still need to keep your core tight and back straight when performing from the knees.

10. Diamond Push Ups

The Diamond Push Up is another great variation of push ups that work the triceps, chest and core muscles. It’s more difficult than the standard push up and will help you to build buff arms and strong abdominal muscles.

  • Start in a high plank position with your hands placed under your chest and fingers spread so that your index fingers form a diamond shape.
  • Engage your core and pull your belly button towards your spine
  • Keep your legs straight and hips level
  • Lower your body towards the floor, keeping your back straight.
  • Your elbows should reach a 90 degree angle and will flare out to the sides of your body.
  • Push against the ground to raise back up to the starting position keeping your core tight and body straight.
  • Repeat.

Once again if you struggle to perform this exercise you can do this from the knees but remember to keep your core tight and back straight.

11. Tricep Floor Press

The Tricep Floor Press will develop your triceps and shoulder muscles which again will help you to tone up your arms so that you can show off your definition.

  • Lie flat on your back with your dumbbells in each hand.
  • Bend your legs at the knees with your feet firmly placed on the floor.
  • Hold your dumbbells in an overhand grip with your palms facing each other.
  • Your elbows should be bent at a 90-degree angle with your triceps resting on the floor while holding your dumbbells above your chest.
  • Breathe out and brace your core as you extend your dumbbells towards the ceiling.
  • Pause, and breathe in as you return your arms to the starting position, then repeat.

Summarising

Regardless of your preferred time to workout, using a combination of these arm exercises to build your arm workout will help you to build beautiful, strong, buff arms that you will be proud off.

Building strong arms is much more than just performing bicep curls on repeat and requires a bit of attention to your biceps, triceps, shoulders, back and chest.

You can form these exercises into a HIIT workout, EMOM, AMRAP, or repeat a certain amount of reps to really target your arms.

Will you use all of these arm exercises to build your buff arm workout? Let me know your favourites in the comments.

11 exercises to get toned arms
11 arm exercises to get buff arms

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