Arm workouts are challenging, especially the ones that target the triceps. Despite the inevitable soreness that follows, I know the importance of incorporating them into my exercise routine to build strength and tone my arms. You must incorporate these exercises into your routine if you have weak arms like me. By doing so, you’ll see some incredible strength gains in no time. Don’t be afraid to push yourself to your limits with these intense workouts. Your body will thank you for it later!

Pull-ups: 

Pull-ups are undoubtedly one of the most challenging exercises out there, but that’s precisely what makes them so effective. They require a lot of upper body strength and can be quite intimidating, but the benefits of doing them make it worth the effort. Pull-ups work various muscles in your arms, back, and shoulders, making them an excellent compound exercise. They also help to improve your grip strength, which can be incredibly beneficial for other exercises like deadlifts and rows. If you’re looking to build a stronger, more defined upper body, pull-ups are definitely an exercise you should consider incorporating into your routine. 

Check out these Step by Step on How To Do A Pull up: The Beginner’s Guide For Women by Coach Vic from Barbell Beauties. The good thing is that you don’t necessarily need to be at the gym. Instead, you can get a home pull-up bar and start training. 

Dips: 

Dips can be quite challenging, especially for beginners, but dips are the better choice if you want to target specific muscles. They’re an ideal exercise for your triceps, the pectoralis major, anterior deltoids, and the trapezius, which acts as a stabilizer. If you want to build muscle and improve your upper body strength, a dip routine may help you reach your goals faster than push-ups alone. The benefits of doing dips are numerous. Dips also engage the core muscles and improve your overall body control. Additionally, dips are a compound exercise that targets multiple muscle groups at once, making them a very efficient workout. 

WHAT MUSCLES DO DIPS WORK?

TRICEPS

Tricep dips are great for building arm strength and toning your triceps. To perform tricep dips:

1. Sit on the edge of a bench or chair with your hands gripping the edge of the seat.
2. Slide your feet out in front of you and lower your body towards the floor, bending your elbows until they reach a 90-degree angle.
3. Push yourself back up to the starting position and repeat for several reps.
4. Remember to keep your core engaged and your shoulders relaxed throughout the exercise.

PECTORALS

If you want to focus on your pectorals while doing dips, it’s all about how you position yourself. Your chest muscles, also known as pecs, stretch from your shoulders to your breastbone and are composed of the pectoralis major and minor. They’re responsible for flexing, adducting, and rotating the arm. Your chest muscles are activated whenever you push your arms away from your body or your body away from your arms. 

DELTOIDS

The deltoids, also known as the delts, are the largest muscle in the shoulder. This muscle group consists of the anterior, lateral, and posterior deltoid. They work together to assist with arm adduction, flexion, and extension. In addition, they can help with shoulder stability in the event of a rotator cuff injury. During dips, the anterior deltoid is the head that is activated and acts as a synergist muscle. This means it is part of a group of muscles supporting movement. Although dips may not be the most effective exercise for building big shoulders, they can still contribute to your overall shoulder workout routine.

RHOMBOIDS

Rhomboids are responsible for helping retract the scapulae in the upper back. While they are not primarily worked in dips like the deltoids, they play a crucial role in the movement. Additionally, this muscle group helps stabilize the shoulder and plays a vital role in arm movement, making them a key factor in dips.

Barbell curls: 

Barbell curls are a type of weightlifting exercise that focuses on strengthening the biceps muscles. The exercise involves holding a barbell with an underhand grip and lifting it towards the chest while keeping the elbows stationary. It is a popular exercise among bodybuilders and fitness enthusiasts. It can be performed in various ways, such as standing or seated, using a straight or EZ bar, and with different weights and repetitions. Proper form and technique are crucial to avoid injury and maximize the benefits of this exercise.

To perform barbell curls:

1. Stand with your feet shoulder-width apart and hold the barbell with an underhand grip. Your arms should be fully extended and your elbows close to your body. Keep your back straight and your core engaged. 
2. Next, curl the barbell up towards your chest, keeping your elbows stationary and your wrists straight. 
3. Slowly lower the barbell back down to the starting position. 

Repeat for the desired number of repetitions. Using proper form and not swinging your body to lift the weight is essential. Start with a lighter weight and gradually increase as you build strength. Incorporating barbell curls into your workout routine can help strengthen your biceps and improve overall arm definition.

Skull crushers: 

Have you heard of the skull crusher exercise, aka the lying triceps extension? It’s an isolation exercise that targets the triceps muscles and is effective. Have you given it a try? It is a challenging and worthwhile addition to any workout routine.

To perform the skull crusher: 

1. You lie on a bench or mat with arms extended above your chest and a weight in each hand. 

2. Then, you lower the weights towards your forehead, bending at the elbows, before extending your arms to the starting position. 

This exercise can help build strength and definition in your triceps and is often included in a well-rounded upper-body workout routine. However, it’s important to use proper form and start with a weight you can handle safely, to avoid injury.

Overhead press: 

The overhead or shoulder press is a great exercise to incorporate into your workout routine if you’re looking to build and maintain strong, healthy shoulders. It is a great way to strengthen upper body strength and improve shoulder mobility. The exercise can be done with dumbbells, barbells, or even kettlebells, and is a staple in many weightlifting routines. The overhead press can help you develop strong and defined shoulders, triceps, and upper back muscles when performed correctly. However, starting with lighter weights and proper form is important to avoid injury.

Remember to always listen to your body and take breaks as needed.

Standing overhead press

To perform the standing barbell press:

• Start by approaching the bar and taking a grip slightly wider than shoulder-width apart, with palms facing away from your body.
• Take the bar off the rack and step back so that it’s resting in your hands right around your collarbone.
• Once you’re in position, brace your abs, engage your glutes, and tilt your head back to begin the movement.
• Drive the bar up toward the ceiling, keeping your abs and glutes engaged throughout.
• When the bar passes your forehead, return your head to neutral and fully straighten your arms overhead.
• At the top of the press, be careful not to bend your lower back.
• Slowly lower the bar to your shoulders, tilting your head back to make room.

Seated overhead press

To perform a seated barbell press:

1. Start sitting on a bench with your back straight and your feet firmly planted on the ground. 
2. Grab the barbell with an overhand grip, keeping your hands slightly wider than shoulder-width apart. 
3. Lift the barbell to shoulder level, keeping your elbows close to your body. Take a deep breath and press the barbell overhead, locking out your arms at the top of the movement. 
4. Hold the barbell in this position momentarily before slowly lowering it back down to shoulder level. 

Remember to keep your core tight throughout the exercise, and use a weight appropriate for your fitness level. As with any exercise, proper form is vital to avoiding injury and getting the most out of your workout.

Farmers carry: 

Farmers carry is a functional exercise that involves holding heavy weights in each hand and walking for a set distance or time. It primarily targets the grip and forearm muscles but also engages the biceps, triceps, shoulders, and upper back. Farmers carry can help to improve grip strength, overall upper body strength, and core stability.

Are farmer carries worth it?

 Research shows it boosts your endurance for barbell cycling, bar & ring gymnastics, and lifting heavy dumbbells. Researchers highly recommend farmer carries as an effective exercise for enhancing grip strength and shoulder stability. In addition, it’s a fantastic way to engage multiple muscle groups, such as arms, abs, shoulders, upper back, glutes, hips, and hamstrings. 

How to Do a Farmer’s Carry

To begin the farmer’s carry exercise:

1.  Stand up straight with your feet shoulder-width apart and arms resting at your sides. 
2. Place a set of dumbbells or kettlebells on the floor, one next to each foot. 
3. Squat down and grab a weight in each hand. 
4. Engage your core and pull your shoulder blades down and back while standing back up, returning to an upright posture. Once you feel stable, step forward and begin walking. 
5. Keep your head up, shoulders back, and core muscles engaged throughout the exercise. 

Depending on your preference, you can perform a farmer’s carry for time or distance. Ensure you have enough space to walk as far or as long as you intend. This exercise is a great way to strengthen your grip, core, and legs. So, give it a try and see how it feels!