A beginner’s arm workout that targets every part of the biceps and triceps

I want to Strengthen your arms, but you’re not quite sure where to start? The arm workout for beginners is just what you need to add to your routine – and it only has four moves.

Your arms actually contain a range of different muscles, including your own biceps (the muscle along the front of your upper arm), triceps (the back of your upper arm), deltoid (shoulders), brachioradialis (forearm muscles), and rotator cuff (Small muscles in the back of your shoulder). Building strength in these muscles is important for pushing and pulling—both in everyday life, as when pushing a door to open or pulling to close it, and in strength training routines, such as doing an overhead pushup or row.

“With each movement, you use the smaller muscles of the arms — the biceps and triceps — as extensions to help you perform larger movements,” ACE Certified Personal Trainer Sivan FaganCPT, owner Strong with Sivansays SELF.

This means that if you’re looking to work out your arms, you don’t necessarily need to focus solely on “Arm exercises. Compound movements—exercises that work more than one muscle group across multiple joints—can also injure the muscles of the arms, too. And if you’re a beginner, including some of these exercises can provide greater impact for your exercise effort. That’s why the arm workout for beginners created by Fagan for SELF below includes some Compound movesvery.

Take, for example, above pressure. When you push the weights over your head, you’re primarily working your shoulders, but your triceps and upper body. Chest muscles Come help move. Respectively, your biceps and rhomboids really work, but your biceps also fire to help complete the exercise. So with these compound movements, while you’re definitely working the muscles in your arms, you’re also hitting bigger muscles as well.

Then you can add isolation movements — exercises that use one joint and target a smaller area — into the mix to double the arm movements. For example, the hammer exercise really targets your forearms, which are usually a bit weaker than the biceps, while the wide bicep curl works the inner part of the biceps. By combining compound movements with isolation exercises, you really get Comprehensive workout Focus on strengthening each part of your arm in just four movements.

Before you begin this arm exercise, it is important that you warm up your body – especially the shoulder joints and shoulder blades – beforehand. exercises like open and closed book(where you lie on your side with your arm fully extended to the ceiling and then to the floor on the other side of your body) are great ways to do this, says Fagan. You can also grab a resistance band and give it a try This warm-up upper body!

This beginner-friendly exercise will kick start your arms routine. Ready to try it out? Gather dumbbells and read the directions.

the exercise

what do you need: A pair of light dumbbells. Since you’ll be working the same muscles with little or no rest between exercises, you may want to opt out of a lighter weight than you normally use. While weight varies depending on your experience and fitness level, 5-8 pounds can be a good starting range.


  • Kneeling over pressure
  • Curved Rowing to Triceps Rebound
  • crimp hammer
  • Flex the biceps with a wide grip


  • Perform each exercise for 45 seconds, shooting to perform as many quality reps as possible. Slow down if you feel your body is starting to falter. Try not to rest between movements.
  • After completing all four exercises, rest for 60 seconds. Complete four rounds in total.

View the moves below Alex Orr (GIF 1), Non-NASM and CNC Certified Personal Trainer, and Host The bird and the bee audio notation; Francine Delgado Logo (GIF 2), co-founder of Form Fitness Brooklyn; Jill Baranda Rivas (GIF 3), Certified Collegiate Fitness Coach, Functional Strength Coach, Pilates and Yoga Instructor, and Local and International Fitness Provider; And the Dennis Harris (GIF 4), NASM Certified Personal Trainer and Pilates Instructor based in New York City.