Six Exercises for More Sculpted Arms

Summer is officially here, and it’s time to work out those arms and get them right and tight!

There are plenty of effective arm exercises to choose from, but here are a few that I like best to get tighter, more sculpted arms. Don’t rush through the exercises. Focus on the movement and slow it down, focusing on good muscle contraction, even if that hurts more!

1. Dumbbell Arm Complex

Move from a bicep curl to shoulder press to tricep press in one steady motion, then repeat.

2. Sitting Dumbbell Bicep Curls

Sit on the incline bench and let your arms hang to the side. Begin with your palms inward and rotate your thumbs out as you curl.

3. Overhead Tricep Presses

Stand tall and make sure to keep your elbows high and parallel to each other as you extend the dumbbell.

4. 21s

This one is an oldie but a goodie, and can be done whether you are focusing on bicep curls or tricep rope pushdowns. Focus on seven reps for the bottom half of the movement, seven reps for the top half, and seven reps with full range of motion.

5. Battle Rope Snakes

Grab those heavy ropes, one in each hand, and focus on moving them side to side to create a snake-like movement.

6. Ball Slams

This is exactly how it sounds. Make sure to raise the weighted ball fully above your head and keep your heels planted on the floor as you SLAM it down as hard as you can! Get some rage out on this one!

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Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.