Upper Arms workout: the best upper arms exercises
18 upper arms exercises from Dietly Fit’s training catalogue, to build a upper arms workout from. Each one carries a demo clip, the muscle it targets and a set, rep and rest scheme to start from.
Upper Arms exercises
Dumbbell Decline One Arm Hammer PressUpper ArmsIntermediateDumbbell
Dumbbell Incline One Arm Hammer PressUpper ArmsIntermediateDumbbell
Incline Close-grip Bench PressUpper ArmsIntermediateBarbell
Palms In Incline Bench PressUpper ArmsIntermediateDumbbell
Diamond Push-upUpper ArmsBeginnerBody weight
Dumbbell Lying Floor Skull CrusherUpper ArmsBeginnerDumbbell
Band Lying Reverse Grip PressdownUpper ArmsBeginnerBand
Medicine Ball Supine Chest ThrowUpper ArmsIntermediateMedicine Ball
Medicine Ball Close-grip Push UpUpper ArmsIntermediateMedicine Ball
Downward Facing DogUpper ArmsBeginnerBody weight
Full Planche Push-UpUpper ArmsAdvancedBody weight
L-Sit on FloorUpper ArmsBeginnerBody weight
V-Sit on FloorUpper ArmsBeginnerBody weight
Elbow Up and Down Dynamic PlankUpper ArmsBeginnerBody weight
Elbow Flexor StretchUpper ArmsBeginnerBody weight
Supination Bar Suspension StretchUpper ArmsBeginnerBody weight
Elbow - Flexion - ArticulationsUpper ArmsBeginnerBody weight
Seated Shoulder Flexor Depresor Retractor Stretch Bent KneeUpper ArmsBeginnerBody weight
A upper arms plan that adjusts itself
Dietly Fit ranks every muscle against strength standards, flags the ones that are behind, and builds your week around them, with a demo for every movement here.
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Other muscles
Exercise demonstrations courtesy of Gym Visual. Set and rep schemes are a starting point, not a prescription. See a qualified professional before starting a new exercise program.