7 Arm Exercises For Weightlifting To Build Sleeve-Busting Muscles (2024)

Du liest 7 Arm Exercises For Weightlifting To Build Sleeve-Busting Muscles 6 Minuten


  • Arm Exercises For Weightlifting

Are you ready to unleash the beast within and turn those noodle arms into steel cables of power?

Well, buckle up because we're about to talk about the world of arm exercises for weightlifting.

Get ready to sweat, laugh, and maybe even experience a primal roar or two as we dive headfirst into this arm-pumping adventure.

Let's sculpt those arms like Michelangelo carving David - but with a lot more sweat and a whole lot more fun:

Best Arm Exercises & Workouts For Weightlifting

Let’s take a look at the best arm exercises to up your weightlifting game:

1. Gripzilla Tornado

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The Gripzilla Tornado exercise effectively targets bicep strength and definition while engaging forearms for improved grip strength and stability.

Its versatility allows for personalized workouts through adjustable resistance levels and different hand positions, catering to individual fitness goals.


  • Hold Gripzilla Tornado with roller at the bottom.
  • Match resistance level with your strength.
  • Stand tall, extend arms, and curl Tornado upwards.
  • Flex wrists and contract forearms smoothly.
  • Hold at chest briefly, then lower slowly.
  • Experiment with hand positions and movements.
  • Gradually increase resistance for more strength.

2. Gripzilla Dynamo

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Gripzilla Dynamo focuses on forearm muscle development through rotational movements, offering adjustable resistance for progression and flexibility in hand positioning to target specific areas of the forearm, ultimately contributing to overall arm strength for weightlifting.


  • Adjust Gripzilla Dynamo resistance with knobs.
  • Customize resistance for goals.
  • Choose hand position (horizontal, vertical, 45 degrees).
  • Rotate in both directions for forearm muscles.
  • Get creative with personalized moves.
  • Start with comfortable resistance, then increase.

3. Hammer Curls

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Hammer curls primarily target the brachialis and brachioradialis muscles along with the biceps.

They help in developing overall arm strength and size, improving grip strength, and enhancing forearm development.


  • Stand with feet shoulder-width apart, holding a pair of dumbbells at your sides with palms facing your body (hammer grip).
  • Keep your elbows close to your torso and engage your core.
  • Slowly lift the dumbbells toward your shoulders, keeping your palms facing inward throughout the movement.
  • Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position.
  • Repeat for the desired number of repetitions.

4. Skull Crushers

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Skull crushers are among the most effective arm exercises for weightlifting because they help isolate the triceps muscles.

They help in building strength and mass in the triceps, which are crucial for pushing movements like bench presses and overhead presses.

Additionally, they can aid in improving elbow stability and preventing imbalances between the biceps and triceps.


  • Lie flat on a bench with a barbell or dumbbells held straight above your chest, arms fully extended.
  • Bend your elbows and lower the weight down towards your forehead, keeping your upper arms stationary.
  • Lower the weight until your forearms are parallel to the ground or until you feel a stretch in your triceps.
  • Pause briefly, then extend your arms to lift the weight back to the starting position.
  • Keep your elbows pointing up throughout the movement and avoid letting them flare out.

5. Cable Rope Tricep Pushdowns

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Cable rope tricep pushdowns target the triceps muscles, particularly the lateral and long heads.

They are beneficial for building triceps strength and size, improving elbow extension strength, and enhancing overall arm definition.

These weightlifting arm exercises also allow for continuous tension on the triceps throughout the movement, promoting muscle growth.


  • Attach a rope handle to the high pulley of a cable machine and grasp it with an overhand grip, hands shoulder-width apart.
  • Stand facing the machine with feet shoulder-width apart, knees slightly bent, and core engaged.
  • Keep your elbows close to your body and extend your arms downward until they are fully straightened, focusing on contracting your triceps.
  • Pause briefly at the bottom of the movement, then slowly release and return to the starting position.
  • Keep your upper arms stationary throughout the exercise.

6. Overhead Tricep Extensions

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Overhead tricep extensions primarily target the long head of the triceps muscle.

They help in increasing strength and size in the triceps, improving lockout strength in pressing movements, and enhancing shoulder stability.

Additionally, they can aid in stretching the triceps muscle, which may improve flexibility and reduce the risk of injury.


  • Stand or sit on a bench with your back straight, holding a dumbbell or barbell overhead with both hands, arms fully extended.
  • Keep your elbows close to your head and slowly lower the weight behind your head by bending your elbows.
  • Lower the weight until your forearms are parallel to the ground or until you feel a stretch in your triceps.
  • Pause briefly, then extend your arms to lift the weight back to the starting position, fully extending your elbows.
  • Keep your core engaged and avoid arching your back during the movement.

7. Snatch Press

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The snatch press is a compound arm exercise for weightlifting that engages multiple muscle groups, including the shoulders, triceps, upper back, and core.

It is highly effective for developing overhead pressing strength, shoulder stability, and explosive power.

Additionally, it helps in improving coordination, balance, and overall upper body strength, making it a valuable exercise for weightlifters aiming to enhance their performance in Olympic lifts and other overhead movements.


  • Begin with a barbell or dumbbells on the floor in front of you, using an overhand grip slightly wider than shoulder-width apart.
  • Bend at the knees and hips to lower into a squat position, keeping your chest up and back straight.
  • Explosively extend your hips and knees to drive the weight upward, pulling it close to your body.
  • As the weight reaches chest level, rotate your elbows underneath the bar and press it overhead in one fluid motion.
  • Lock out your elbows and shoulders at the top of the movement, then slowly lower the weight back down to the starting position.
  • Keep your core engaged throughout the exercise and maintain control over the weight at all times.


We've crushed it with some seriously epic arm exercises for weightlifting that would make even the Greek gods jealous.

Keep pushing, keep lifting, and keep that energy level cranked up to eleven.

Whether you're lifting for gains, for glory, or just for the sheer joy of feeling like a superhero, these exercises will keep you on the path to greatness.

7 Arm Exercises For Weightlifting To Build Sleeve-Busting Muscles (2024)


What exercises give you bigger arms? ›

Four Lifts for Bigger Arms
  • Barbell curl. The barbell curl is a strength training staple, done by everyone from casual lifters to professional athletes. ...
  • Tricep cable press downs. ...
  • Bench press (close grip variation) ...
  • Cable curls. ...
  • Using the Ultimate Arm Workout.

How do you build muscle in the back of your arms? ›

The 10 best tricep exercises to tone the back of your arms
  1. Tricep extensions. Standing with your feet as wide as your hips, hold one dumbbell with both hands. ...
  2. Tricep dips. ...
  3. Tricep pushups. ...
  4. Diamond pushups. ...
  5. Tricep kickbacks. ...
  6. Single arm tricep reach. ...
  7. Pulsing arm kickbacks. ...
  8. Alligator mouth flies.
Feb 29, 2024

How can I get bigger arms and shoulders fast? ›

The best exercises for bigger arms
  1. Standing Dumbbell Bicep Curl. How to do it: Grab a pair of dumbbells and let them hang by your sides. ...
  2. Hammer Curl. ...
  3. Incline Dumbbell Curl. ...
  4. Zottman Curl. ...
  5. Decline Dumbbell Hammer Curl. ...
  6. EZ Bar Curl. ...
  7. Chin Up. ...
  8. Standing Barbell Bicep Curl.

Will lifting heavy weights make my arms bigger? ›

Lifting heavy weights is an excellent tool to help you build lean muscle, reduce fat, and enhance your athletic performance, according to Jacque Crockford, D.H.Sc., C.S.C.S., spokesperson for the American Council on Exercise. And, no, pumping major iron will not make you bulk up if that isn't your goal.

How often should I workout my arms to get bigger? ›

Generally speaking, working out your arms anywhere from two to six times per week is fine, but it absolutely depends on your fitness level and your exercise regimen. Keep in mind that the more often you work out your arms, the fewer reps and less weight you should be lifting each day.

What is the easiest arm muscle to grow? ›

Biceps and Triceps

These muscles are fairly easy to work using exercises such as dumbbell curls and chin-ups for the biceps and push-ups or bench presses for the triceps.

How long does it take to build muscle in arms? ›

The longer and more consistently you work out, the more your strength gains will come from true muscle growth. Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks.

How long does it take to put 2 inches on your arms? ›

Different guys bulk at different paces, but a good rule of thumb is to gain around a pound per week. Adding an inch to your arms is noticeable. Two inches tends to be the sweet spot where other people start to comment. So, if you want to add 2 inches to your arms, it will take you around 5–6 months.

How long does it take to get big arms with dumbbells? ›

Typically, it takes around 6-8 weeks for you to start noticing changes in the appearance of your arms. At around the 12 week mark, this is typically when you can expect to see more significant changes, especially if you didn't already have a large amount of muscle mass in the area!

How do you get big arm muscles with weights? ›

Hold a dumbbell in each hand, letting your arms hang by your sides. Keep your back straight and curl the weights up until your thumbs are near your shoulders. Squeeze, then lower. Now rotate your wrists so your palms face backwards and curl again on the opposite side.

Why are my arms so skinny? ›

There could be many reasons why someone's arms are skinny. Genetics could be a factor, as well as diet and exercise habits. If someone is not getting enough protein or calories in their diet, their arms are likely to be thin.

Is it possible to get Thicker arms? ›

Do you want thicker, stronger arms? If you eat high-protein foods and spend some time working out every day, you can have large, muscular arms in no time! Many people find it useful to exercise in a gym environment, but it's also very easy to work out at home without any equipment at all.

Can your arms get bigger from working out? ›

The best way to get big arms fast is to train the upper-body holistically as well as targeting the biceps and triceps alone. If you only perform curls and dips, then you risk creating muscle tissue imbalances that could mean that you have to take a break from exercising altogether in the event of an injury!

Does working out make your arms look bigger? ›

Lifting weights is the best way to get a muscle pump. Most people get a muscle pump from lifting weights -- in fact, bodybuilders take advantage of this transient hypertrophy phenomenon before they go on stage at a bodybuilding competition to make their muscles appear larger than they really are.


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