19 Best Arms Exercises & Workouts for Biceps


This article is divided into three pars like Arm Workout for beginners, Arm Workout for Intermediate and Arm Workout for Advance level. Which work do you want to start given below.

For Beginners


1. Arm Raises


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  • With your arms extended straight forward at shoulder height, stand on the floor.

  • Raise your arms above your head. Return to the start position and repeat.

2. Side Arm Raise


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  • Stand with your feet shoulder width apart.

  • Raise your arms to the sides at shoulder height, then put them down.

  • Repeat this exercise. Keep your arms straight during the exercise.

3. Triceps Dips


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  • For the start position, sit on the chair. Then move your hip off the chair with your hands holding the edge of the chair.

  • Slowly bend or stretch your arms to make your body go up and down. This is a great exercise for the triceps.

4. Arm Circles Clockwise


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  • Stand on the floor with your arms extended straight out to the sides as shoulder height.

  • Move your arms clockwise in circles fast.

  • As fast as you can, try to do it .

  • It's a great exercise for the deltoid muscle.

5. Arm Circles Counter Clockwise


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  • Stand on the floor with your arms extended straight out to the sides as shoulder height.

  • Move your arms clockwise in circles fast.

  • As fast as you can, try to do it .

6. Diamond Push-Up


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  • With your knees under your butt and your hands under your shoulders, start on all fours .

  • With your forefinger, make a diamond shape and thumbs together directly under your face, then push your body up and down.

  • Remember to keep your body straight.

7. Chest Press Pulse


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  • At your shoulder height, bend your elbows with your hands together to make an 'L' shape and hold your forearms together.

  • Then lift your forearms up and down.

8. Jumping Jacks


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  • Start with your feet together and your arms by our sides, then jump up with your feet apart and your hands overhead.

  • Return to the start position then do the next rep. It provides you a full-body workout and your muscle groups.

9. Leg Barbell Curl Left


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  • Stand against a wall. Lift your right leg up, lean forward and grab underneath your right ankle with your left hand.

  • Bring the ankle up towards the shoulder as much as you can, then lower it and repeat the exercise.

10. Leg Barbell Curl Right


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  • Stand against a wall. Lift your left leg up, lean forward and grab underneath your left ankle with your right hand.

  • Bring the ankle up towards the shoulder as much as you can, then lower it and repeat the exercise.

11. Diagnonal Plank


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  • Start in the straight arm plank position. Until they are parallel with the ground, Lift your right arm and left leg.

  • Repeat with the other side and return to the start position.

12. Punches


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  • Stand with your legs shoulder width apart and your knees bent sligntly. Bend your elbows and clench your fists in front of your face.

  • With the palm facing the floor, extend one arm forward. Repeat with the other arm and then take the arm back.

13. Push-Ups


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  • With arms that are supporting your body, lay prone on the ground.

  • While raising, keep your body straight and lowering your body with your arms.

  • This exercise works the chest, shoulders, triceps, back and legs.

14. Inch-Worms


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  • Start with your feet shoulder width apart.

  • Bend your body and walk your hands in front of you as far as you can, then walk your hands back. Repeat the exercise.

15. Wall Push-Ups


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  • First stand in front of a wall and one big step must away from it. Straight towards the wall and lean against it, then put your hands out.

  • Press your upper body towards the wall and slowly bend your elbows. Push back and repeat the exercise.

  • Remember to keep your body straight.

16. Triceps Stretch Left


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  • Put your left hand on your back, use your right hand to grab your left elbow and gently pull it.

  • Hold this position for a few seconds.

17. Triceps Stretch Right


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  • Put your right hand on your back, use your left hand to grab your right elbow and gently pull it.

  • Hold this position for a few seconds.

18. Standing Biceps Stretch Left


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  • Stand with your left arm close to a wall.

  • Extend your left arm and put your left hand on the wall, then gently turn your body to the right.

19. Standing Biceps Stretch Right


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  • Stand with your right arm close to a wall.

  • Extend your right arm and put your right hand on the wall, then gently turn your body to the left.




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