Arm Workouts for Men

Arm Workouts for Men

Exercising regularly has both physical and mental health benefits, but people sometimes play down the impact of exercising. Some people train in the gym to achieve rock-hard abs or perform various leg workouts for sculpted calves, but they forget to build the muscles in their arms. Strong arms help in your various daily activities not only in carrying kids or heavy loads but are also a hallmark of fitness. Arm workouts are beneficial for your physique, and this also helps boost confidence. 

Below are the best arm workouts for men to engage the core and glutes enough and help build biceps and triceps. You may also try HIIT, shoulder, or abs workouts for all-around benefits.

1. Arm circles

This is one of the easiest arm workouts you can actually do without any equipment. Its simple but effective circular motion helps build and strengthen your arm and shoulder.

  • Start by standing feet shoulder-width apart. Stretch both arms out straight to your sides to form a T with your body.
  • Then slowly rotate your arms as well as shoulders to make forward circles about 1 foot in diameter.
  • Continue this for 15 circles, then reverse directions, and complete 15 rotations in the opposite direction.
  • It’s ideal to do 3 sets total.

2. Plank sidewalk

 arm workouts Man Working Out

This excellent workout helps strengthen your arms, and it also tones your abdominal muscles. You can put a spin on a traditional plank by moving side to side.

  • You may set a timer for 1 minute before starting this workout.
  • Start in an elevated plank position with your arms extended below your shoulders and your  firmly placed on the ground.
  • Stretch your legs behind you with your toes pressing into the floor. Your core should be engaged and in line with the rest of your body.
  • Walk your hands and feet to one side( rather than staying stationary) 
  •  After that, return to your starting spot and take the same amount of steps in the other direction. 
  • You may extend this workout by 30 seconds or more if you need more challenge.

3. Kickboxing punches

Free stock photo of adult, arm workouts aikido, arawaza

 Kickboxing punches is an excellent cardio exercise that can also serve as a great arm workout. This workout helps burn a lot of calories, and it also helps tone and strengthens your arms and upper back.

  • Start your stance with your feet hip-width apart.
  • Then position your right arm up at a 45-degree angle just below your jawline
  • Extend your arm from your body as you punch your fist at a virtual target in front of you. 
  • Make sure you throw at least 15 hard punches with one arm before switching to the other arm.
  • Complete 4 sets on both sides

4. Rolling pushups

Man in Gray Tank Top and Blue Shorts Doing Push Up

This workout is different from the average pushup. It’s a full-body exercise that tones and strengthens your arms and engages your back and shoulders.

  • Proceed with this arm workout in an elevated plank and lower down for a traditional pushup.
  • Lift one of your arms off of the ground, and extend your hand toward the ceiling. Rotate to your back and lift your other hand toward the sky as you rotate toward an elevated front plank position.
  • Then lower down into a pushup position and repeat (rotating side to side)
  • Complete 10 pushups for one set and do 3 sets total.

5. Tricep dips

Strong man arm workouts training in modern gym

This arm workout helps build your triceps by the use of your own body weight. This workout can be done on the floor, on a couch, bench, chair, or table. With the tricep dips, you might require a piece of furniture or equipment to lean on.

  • Position your hands shoulder-width apart on the furniture you’re propping yourself upon.
  • Then shift your pelvis and bottom forward so that there’s a 3-6 inch gap between your back and the object, which gives you clearance as you dip down.
  • Bend your legs at a 90-degree angle with your feet firmly on the ground, or extend them out in front of you, but don’t lock your knees.
  • Slowly lower your body down and back up, focusing on engaging your triceps.
  • Complete 3 sets of 12 reps.

6. Superman

This is a simple but effective arm workout that requires no equipment. It can help build your lower back, glutes, and shoulder. You’ll surely get a significant result with this exercise as you’ll find your body shaping up to heroic standards.

  • Start by lying on your stomach, with your arms and legs extended.
  • Lift your legs, arms, and chest off the floor to engage your shoulders and glutes. 
  • Continue in this for some time, then hold this upward position for 3 seconds. With this, you mimic a superman or supergirl flying through the air.
  • Slowly come back down to the starting position.
  • Complete 10 raises for one set and do 3 sets.
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