The Best Arm Exercises to Introduce Into Your Home Workout

If you’d like to dive into a new workout plan but aren’t sure where to start, let us help you. We’ll be sharing a handful of recommended exercises from the team at the Australian Institute of Fitness over the coming weeks, focusing on the best movements for shoulders and arms first.

Kate Kraschnefski, Head of Training at the Australian Institute of Fitness, shared her insights into the best arm and shoulder exercises for modeling via email. So let’s take a look, yeah?

Here are 5 of the best arm and shoulder exercises to add to your workout

Kraschnefski explained that “shapely arms and shoulders are often at the top of the # target list for customers”. In addition, building strength in these parts of the body is useful as it helps with many practical daily tasks, from carrying your groceries to lifting children or pets.

If you enjoy working on your arms and shoulders, here are 5 of the best exercises to get started, according to Kraschnefski.

Arnold Press

“The shoulder muscle, the deltoid muscle, actually has three heads: the front, the back and the side,” said Kraschnefski.

“Working on them all effectively during exercise can be great for improving overall shoulder definition, and the Arnold press hits them all in one go.”

How to do this shoulder exercise:

“Use dumbbells by holding the dumbbells in front of your face with your elbows bent (like doing a bicep curl). Begin the movement by opening your arms sideways so your palms are facing forward and pressing over your head in a gentle motion before lowering your arms back down to the starting position.

“Like all shoulder presses, this can be done while sitting or standing, or even in a high knee position. Start with 2-3 sets of 10-15 repetitions, with a 30-45 second break in between. You want the weight to feel challenging over the last few reps. “

Fun fact: Kraschnefski announced that this shoulder exercise was named after Arnie himself (yes, Schwarzenegger).


“Dips are a great compound bodyweight exercise that works your triceps and is easy to do at home (which is especially good for those of us who are still in lockdown),” said Kraschnefski.

How to do this arm exercise:

“Sit on the edge of a bench (you can use a chair or lounge or even your deck) with your feet flat on the floor and your hands on the bench, either side of your body.

“Slide your butt off and lower it towards the floor so your elbows reach 90 degrees. Push up through your hands to raise yourself back to bench height and repeat the process.

“Try 2-3 sets of 10-15 repetitions, with a 30-45 second break in between. If you can get through so easily, you can make it more difficult for yourself by stretching your legs or weighting down your lap. “


Kraschnefski announced that “21s are a more demanding version of biceps curls to achieve additional effects! By manipulating the range of this traditional movement, you overload the biceps more effectively than traditional curls. “

How to do this arm exercise:

“Set up for a normal biceps curl with dumbbells or a barbell. Think about the full range of your bicep curl. For seven reps, you’re only doing your biceps curl in the lower half of your range. For the next seven, curl up in the top half of your area. For the last 7, do curls across the entire range. Do 2-3 sets with a 30-45 second break in between. “

Upright rows

“Upright rowing is an effective exercise for strengthening your shoulders and upper back. These can be done with a barbell, dumbbells or even a band, ”said Kraschnefski.

“This exercise will work your shoulders, trapezius, and biceps, but miss this exercise if you have shoulder impingement or neck problems.”

How to do this shoulder exercise:

“Hold your weight directly in front of your body with your arms straight. A wider grip aims more at the back of the shoulders, while a tighter grip puts more emphasis on the trapezius. Keep your hands roughly in line with your shoulders and pull them up towards your chin. Try 2-3 sets of 10-15 repetitions with a 30-45 second break in between. “

Battle rope complexes

Full disclosure, not everyone will be able to do this at home as battle ropes take up quite a bit of space. However, there are some of you who can pop these babies in the back yard or at the home gym.

“Most people flinch when they see battle ropes, but it’s an exercise that increases your heart rate, emphasizes upper body movements, and can be very effective,” said Kraschnefski.

“Since cardio can help improve body composition, it will also help you see more definition in the body.”

How to do this arm exercise:

“Try a tabata style battle rope workout. Holding the ropes in your hands, flex your core and lean forward slightly, bending your knees. Take turns waving your arms and picture yourself moving your wrists. Do this as fast as you can for 20 seconds and rest for 10 seconds. Repeat eight times. “

If any of the above sounds confusing, or if you’re just not sure where to start, there is always a qualified personal trainer available to ask for help.

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