Beginner Arm Workout: 🔥🔥 Let’s Dive In!

When someone is a beginner at working out, one of the main things they want to achieve is big and strong arms. Strong, chiseled arms boost confidence and make your clothing fit attractively. You are bound to turn a lot of female heads in awe.

This is exactly what I wanted to achieve when I first started working out, so I am going to share all the information I have picked up over the years on how to grow your arms. 

Many people are aware of the basic arm exercises such as dumbbell bicep curls, chin-ups, or tricep extensions, but there are many more exercises and variations out there.

Before we get into exercises and workouts, we should first learn about the muscles in our arms.

Muscles In Our Arms (Diagram Included)

We have more than 20 arm muscles in our forearms and upper arms. The forearm is the region between your wrist and your elbow.

Precise arm movements, such as those that require precision, are aided by arm muscles. These include simple things like fastening a button, wiggling your fingers, or picking a pin.

These also allow bigger movements like raising your arms, doing push-ups,  straightening your elbow, lifting objects, etc.

While some arm muscles are placed deep inside the arm, others are closer to the skin’s surface and easily noticeable upon flexing.

Tendons attach muscles to bones in the shoulder and arm. Straining can cause tears due to overuse of your muscles or lifting heavy objects. Muscle injury can be avoided by performing warm-ups before vigorous exercise to notice any pain.

Let us look at the function and types of muscles present in our arms below:

Forearm Muscles

The forearm muscles are greater in number than the upper arm muscles. They have posterior and anterior compartments, which are further distributed into layers.

The anterior compartment runs on the inside of the forearm. The muscles here are responsible for wrist and finger flexion and forearm rotation. This group includes:

• Superficial layer: Flexor carpi ulnaris, Flexor carpi radialis, Palmaris longus, and Pronator teres. 
• Intermediate layer: Flexor digitorum superficialis.
• Deep layer: Flexor digitorum profundus, Flexor pollicis longus, and Pronator quadratus.

The posterior compartment runs on the top of the forearm. These muscles aid in wrist and finger extension. These include:

• Superficial layer: Extensor carpi radialis longus, Brachioradialis, Extensor carpi radialis brevis, Extensor carpi ulnaris, and Extensor digitorum.
• Deep layer: Extensor pollicis brevis, Extensor indicis, Extensor pollicis longus, Supinator, and Abductor pollicis longus.

Upper Arm Muscles

The upper arm contains the posterior and anterior compartments. The anterior compartment is in front of the main bone/humerus of the upper arms. This group includes:

• Brachialis: Present beneath the biceps, this muscle connects the ulna and humerus. It helps with forearm flexing.
• Coracobrachialis: The muscle is situated near the shoulder and aids upper arm and shoulder flexion. It also helps keep the humerus steady.
• Biceps brachii: Biceps have 2 heads that begin at the front and back of the shoulder and end at the elbow. They aid forearm flexing and upper arm adduction.

The posterior compartment is situated behind the humerus and consists of only 2 muscles, namely the:

• Triceps brachii: The triceps run with the humerus and aid extension/flexion of the forearms. They also help keep shoulder joints steady.
• Anconeus: A triangular muscle that aids elbow extension and forearm rotation. It is often referred to as the extension of the triceps.

Arm Exercises For Beginners

Now that you know all about arm muscles, their names, and their function, it is time to delve into some arm exercises below:

Machine Bicep Curls

What Muscle It Works: Biceps

How To Do The Exercise: Machine bicep curls isolate and target the biceps.

1. Adjust the machine seat so your elbows align with the rotation axis.
2. Place your arms in a comfortable position on the pads and keep them still throughout the exercise.
3. Curl the forearms until you attain full flexion. Isolate and squeeze the biceps.
4. Hold for a second, and then gradually lower your arms back to the initial position.

Tricep Press Down Machine

What Muscle It Works: Triceps

How To Do The Exercise: Turn your face towards the tricep pushdown cable machine. Grab the horizontal cable bar/rope attachment using an overhand grip. Adjust the bar/rope to around the chest level. Use a lower weight to start and use the pin-and-place adjustment. Machine variants may include other weight mechanisms.

1. Brace your abdomen to get into the starting position.
2. With feet shoulder-width apart, tuck the elbows into your sides.
3. Take a deep breath and push down until the elbows are fully extended before they get into a locked and straight position. Ensure the elbows stay close to your sides and bend your knees slightly during the pushdown. Resist the urge to bend forward and keep your spine as straight as possible. 
4. Breathe out and return to the initial position with controlled movements. Be careful, so you do not crash the weights.
5. Aim for 4 sets of 8 reps if you are a beginner. Gradually increase reps and weight to build resistance over time.

Assisted Pull-Up Machine

What Muscle It Works: Lats

How To Do The Exercise: Make use of an assisted pull-up machine or attach a resistance band to a pull-up machine. Make sure the band will secure only one knee. Ensure the tension is sufficient to pull the lower leg upwards.

1. Grab the bar with a firm overhand grip. This should be outside shoulder width, and your arms should be fully extended. This is the starting position.
2. Keep your spine straight and contract the lats to pull yourself upwards. The elbows should be driven down.
3. Gradually release to attain full arm extension.
4. Perform 8 to 12 reps per set based on stamina. Do not overexert yourself so you can safely dismount from the machine.

Cable Machine

This machine is very versatile, and you can do many different arm exercises on this:

Cable Bicep Curls

What Muscle It Works: Biceps and forearm.

How To Do The Exercise: Adjust the cable machine and attach the cable to the bottom with the sliding adjustment. Ensure the metal grip extends comfortably when you stretch your arms with palms facing upwards.

Stand with feet shoulder-width apart, and knees slightly bent. Tighten your abdominal muscles, straighten your spine and keep your head straight and facing forwards.

1. Curl the weight upwards as you breathe out and pull in towards your chest. Make sure you only move your forearms and make them rise from the elbows.
2. Hold the positions when you reach the top of the contraction.
3. Bring the forearms back to the lower position as you inhale. Stop lowering before the weights return to the stack, so the cable tension is not broken.

Cable Tricep Extensions

What Muscle It Works: Triceps

How To Do The Exercise: Start with a lighter weight so you can perform at least 2 to 3 sets with 8 to 12 reps. You can opt for challenging weight later on as you build arm strength.

1. Set the pulley on the highest cable machine setting. Turn your face towards the machine and grab the handle with an overhand grasp.
2. Take one step backward to remove the weight from the stack. Keep your spine straight and feet hip-width apart. Also, make sure your knees are slightly bent.
3. Direct your shoulders above your hips with a free head/neck position. Keep the chin tucked in and plant your feet firmly.
4. Keep the upper arms against your rib cage and lower arms in contact with the upper arms.
5. Build tension in the core, shoulders, and hips with ribs down and elbows tucked.
6. Start squeezing the triceps and keep your elbows bent.
7. Bend your elbows for rotation and get back to the starting position.

Cable Tricep Pushdowns

What Muscle It Works: Triceps

How To Do The Exercise: Keep feet shoulder-width apart and face a cable pulley machine. The rope should be attached, and the machine should have a straight or v-bar at chest level.

1. Grasp the ends of the rope with palms facing each other. Grab a bar with palms facing downwards.
2. Shoulder blades should be squeezed with the chest high and slightly bent towards the forward position. 
3. Keep the elbows tucked into your sides as you pull the attachment down. Pull until your arms are fully extended.
4. Hold at the end of the rep and flex the triceps. Keep your wrists neutral.
5. Gradually release the weight and repeat.

Single Arm Tricep Pushdowns

What Muscle It Works: Triceps and shoulders.

How To Do The Exercise: 

1. Stand in front of a cable pulley machine and grab the handle with an overhead grasp.
2. Gradually extend your arms downwards while keeping your elbows tucked in. Do this until your hands reach down to the upper thighs.
3. Squeeze and flex your triceps as you hold. Then repeat.

Standing Cable Double Bicep Curls

What Muscle It Works: Biceps

How To Do The Exercise:

1. Stand with your spine straight and grab the cable handle with both palms facing upwards. Ensure the cable is attached to the lower pulley.
2. Keep the upper arms steady, exhale and curl up until you reach your chest. Make sure only to use your forearms.
3. When your hands reach shoulder level, slowly return to the starting position. 
4. Watch a video.

Cable Hammer Curls With Rope Attachment

What Muscle It Works: Biceps

How To Do The Exercise: Stand facing the machine and attach a rope attachment to the low pulley. Make sure you are 12 inches away.

1. Hold the rope with a neutral grasp while keeping your spine straight and body stationary.
2. Tuck your elbows into your sides and keep them steady. Make sure the forearms move, and the upper arms do not.
3. Contract your biceps to pull your arms in as you breathe out until you touch your forearms.
4. Hold for one second and squeeze tightly before returning to the initial position. 
5. Watch a video.

Why Are Machines Good For Beginners

Machines are a great choice for arm muscle growth for several reasons:

• Machines are great for beginners because they help with proper form and posture. This is very crucial when beginners start to build resistance.
• Machines have a lower risk of injuries, and you are less likely to get hurt if you use them like a normal person. Unless you try and lift 400 pounds, you should be safe.
• Machines often have informational stickers on the sides. These indicate what muscles are being worked and how you should perform the exercise.
• Equipment is great for quick workouts; you can easily switch several to train your entire body quickly.
• Machines are better than free weights if you wish to train specific muscle groups. They help control mechanical overload and the path of motion.
• Machines help rev up the metabolism and allow resistance to be placed on the contraction of muscles.

Machines are great for starting as a beginner because they help you perform exercises quickly while training specific muscle groups. However, once you gain experience and knowledge, you can also start trying out the free weights and dumbbells. 

Dumbbell Exercises For Arms

Let us now look at a few dumbbell exercises you can perform to train your arms:

Dumbbell Bicep Curls

What Muscle It Works: Biceps

How To Do The Exercise: Pick dumbbells with a weight you are sure you can lift at least 10 times with stability. It is a good idea to start with 5 or 10 pounds if you are a beginner. Start with 2 pounds if you have recovered from injury or returned to exercise after a long time.

1. Stand straight with feet apart at hip-width. Keep the abdominal muscles tight and engaged.
2. Grab a dumbbell in each hand and let your arms dangle at both sides with palms facing forwards.
3. Keep the upper arms steady, and bend the elbows to lift the weight and engage your shoulders. Lift until the dumbbells are near your shoulders.
4. Make sure the elbows are tucked in, and you exhale while lifting.
5. Lower the weights back down. Perform 8 to 10 curls and 2 to 3 reps.

Seated Tricep Extensions

What Muscle It Works: Triceps

How To Do The Exercise:

1. Sit down on a bench while holding dumbbells in both hands. Both hands should be right above your head.
2. Start by flexing your elbows as you lower the weight behind your head.
3. Make sure to keep the upper arms still as you do this.
4. Extend your arms and then repeat.

Seated Dumbbell Bicep Curls

What Muscle It Works: Biceps

How To Do The Exercise:

1. Sit on a bench and hold a pair of dumbbells in both hands. Both your arms should be left to dangle on either side with palms facing forwards. 
2. Keep your upper arms still and start bending your elbows.
3. Curl the dumbbell until they reach your shoulders.
4. Hold for a second, and then lower both hands. Repeat.

Bodyweight Dips

What Muscle It Works: Triceps

How To Do The Exercise: Stand on a raised surface at least 1 foot behind the dip bars. This ensures your feet will not hit anything as you use your hands to grab.

1. Grab the dip bars tightly with neutral wrists.
2. Start raising your body in a vertical position while your arms are locked at the sides and with elbows extended.
3. Engage the abs, and squeeze the glutes and shoulder blades together.
4. Step off the raised platform by leaning forward to get suspended in the air.
5. Move downwards until your elbows form a 90-degree angle.
6. Hold and then extend your elbows to go back to the top. Exhale while you do so.
7. Take a deep breath and repeat.

EZ Bar Curls

What Muscle It Works: Biceps

How To Do The Exercise: This exercise is a variation of the barbell curl but using an EZ bar.

1. Grab an EZ Bar at shoulder width with palms facing upwards.
2. Keep your spine straight and feet together. Arms should be fully extended, and the bar should not touch the body.
3. Look down, tuck your elbows at the sides, and start curling upwards.
4. Squeeze the biceps at the top and hold.
5. Lower your back to the starting position and repeat.

EZ Bar Skull Crushers

What Muscle It Works: Triceps

How To Do The Exercise:

1. Sit down on a flat bench’s edge and pick a suitable weight.
2. Lie down and keep the EZ Bar near your chest.
3. Press the weight to lockout in a supine position.
4. Gradually lower the bar towards your head and unlock your elbows. The bar should drop near your forehead.
5. When your forearms are parallel, reverse the motion by extending the elbows and squeezing the triceps.

Dumbbell Hammer Curls

What Muscle It Works: Upper and lower arm.

How To Do The Exercise: Stand straight with knees aligned right under the hip region. Arms should dangle at the sides with a dumbbell in each hand and weights resting on the thighs. Palms should face forwards, and the shoulders must be relaxed.

1. Bend your elbows and lift your lower arms. Pull the dumbbells towards your shoulders.
2. Keep your wrists aligned with the forearms and upper arms steady.
3. Hold for a second at the top of the movement.
4. Lower the dumbbells and repeat.

Do Not Forget About Forearm Exercises!

Everyone loves arm day and wants to get big biceps and triceps but often forget about the forearms. The forearms cannot be neglected or skipped if you want strong muscles and a complete big arms look. 

Forearms are often worked out with the other arm exercises, but the ones below specifically target the forearm muscles like the Flexor pollicis longus and Pronator quadratus.

Dumbbell Forearm Exercises

Wrist Curls (Palm Up Variation)

What Muscle It Works: Wrist and forearms.

How To Do The Exercise: Kneel on a bench or flat surface. Bend at your hips with forearms resting on a flat surface. The arms should be shoulder-width apart with palms facing upwards. Keep the spine straight, and your shoulders backed up and downwards. Wrists must be neutral.

1. Start by curling your wrists up and breathing out.
2. Do the movement gradually to prevent wrist strain.
3. Extend both wrists downwards as you inhale, only going as far as you are comfortable. 
4. Return and repeat.

Wrist Curls (Palm Down Variation)

What Muscle It Works: Upper and lower arm.

How To Do The Exercise: Kneel on a bench or flat surface. Bend at your hips with forearms resting on the flat surface. The arms should be shoulder-width apart with palms facing downwards. Keep the spine straight, and your shoulders backed up and downwards. Wrists must be neutral.

1. Start by curling your wrists up and breathing out.
2. Do the movement gradually to prevent wrist strain.
3. Extend both wrists downwards as you intake, only going as far as you are comfortable. 
4. Return and repeat.

Farmers Walk

What Muscle It Works: Lats, biceps, triceps, and forearms.

How To Do The Exercise: If you want the exercise to be more difficult, you can wrap towels around your dumbbells.

1. Grab a dumbbell in each hand and let your arms dangle at the sides with an overhand grip.
2. Stand straight, keep the shoulders backed and downwards with the chest open.
3. Walk around 30 to 40 feet for each set. 
4. You can also walk in circles, and performing at least 2 to 5 sets is recommended.
5. You can walk backward if you are a pro. This is known as the reverse farmer’s walk.

Other Forearm Exercises

Dead Hangs

What Muscle It Works: Forearms and wrists.

How To Do The Exercise:

1. Grab an overhead bar with an overhand grip and use a bench for easy reach.
2. Keep the arms at shoulder width.
3. Step off the bench to hang on the bar with arms straight and relaxed.
4. Hang for around 10 seconds as a beginner. You can slowly scale this from 45 seconds to 1 minute.
5. Step back on the platform slowly before releasing the tension in your arms.
6. Repeat thrice if you have the stamina.

Fingertip Push Ups

What Muscle It Works: Wrists and fingers.

How To Do The Exercise:

1. Get down on all fours with your hands aligned under your shoulders. The knees must be under your hips.
2. Spread the fingers on each hand and lift both palms to balance on your fingertips. Thumbs should point towards you while the other fingers should point away.
3. Engage your abdomen, pull the belly towards your spine, and keep your back straight.
4. Flex and extend both legs with tucked toes.
5. Squeeze your leg muscles and look downwards to form a diagonal line with your body.
6. Bend your elbows and lower your body gently until the upper arms are parallel to the surface below.
7. Hold for 2 seconds, return using fingertips, and repeat.

BONUS: Beginner Arm Workout Exercise: Dumbbell Twenty Ones (21’s)

What Muscle It Works: Biceps and forearms.

How To Do The Exercise: This exercise is to be preformed with dumbbells, but if not available a barbell or EZ bar will do the trick. It is another variant of resistance curls where you grab the weights with an underhand grip. Start by standing straight in a comfortable position with both hands dangling on your sides.

1. Keep the spine straight, engage the abdomen and squeeze your biceps to curl up until both hands align with the elbows. Hold for a moment and return. Repeat the half curl around 6 times with 7 reps.
2. Begin from the half-curl position while your hands are aligned with the elbows. Contract the biceps and curl until you reach your shoulders. Contract the biceps hard at the top and return. Repeat this other half curl for around 6 times and 7 reps.
3. The last part is bringing your hands back down to the sides. Squeeze your biceps until your hands reach your shoulders. Contract hard and hold before returning the dumbbell to the sides of your body with arms fully extended. Repeat the full bicep curls 6 times and 7 reps.
4. Once you have performed all the 3 parts above, your dumbbell 21 is complete. You can repeat the entire exercise for your desired amount of sets.

Arm Workout For Beginners: Frequently Asked Questions (FAQs)

Conclusion

We have finally reached this guide’s end and hope you found it useful. Pick exercises you love, and always start slow. Make sure to train all the muscles in your arms if you wish to have strong arms. Finally, do not forget to take breaks, eat well and rest properly. Good luck!