Arm Exercises for Strength

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1. Pulley triceps extension

Face an overhead pulley that has a rope attachment attached to it.

Maintain a stance with your feet hip-width apart and your core engaged.

Pulley triceps extension

2. Triceps pushups

As you lower yourself to the floor, be sure to maintain a straight posture and an engaged core.

Pull your shoulders away from your ears as you squeeze through the backs of your limbs and midback to assume a plank position.

Triceps pushups

3. Lat pulldown

Faceing the weight stack of an overhead lat pulldown machine with a wide bar affixed, assume a seated position.

Grab the bar with a wide hold and your palms facing away from your body.

Lat pulldown

4. Pilates overhead press

Lean forward slightly at the pelvis and untuck your tailbone from the floor.

Engage the latissimus dorsi and core muscles by pulling your shoulder blades down your back.

Pilates overhead press

5. Reverse fly

Lie on an inclined bench with your chest on the bench and the bench gently inclined.

Keep your shoulders down and your core engaged, and compress through your upper back and shoulder blades.

Reverse fly

Return to the starting position and repeat ten to fifteen times. Perform 3 sets.

6. Deltoid raise

Keep your feet hip-width apart and your legs slightly bent.

Deltoid raise

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