8 Arm Exercises You Haven’t Done
You’ve probably cranked out a bunch of bicep curls and triceps kickbacks throughout your days at the gym. And while these moves work great for building muscles in your upper body, a few creative takes on your typical arm workout will help you carve even better results. That’s especially true if the exercises mix a few movements into one, so you work more muscles simultaneously (that means you’ll burn more calories, too). Enter: These eight creative arm exercises you probably haven’t tried before.
When you say you want sculpted bis, tris, shoulders and back muscles — we say master these moves. Flex it out with this ultimate upper body workout.
8 Arm Exercises for a Better Upper Body Workout
Perform each exercise below, in order, for 30 seconds each. Try to eliminate rest time between each move. After the eighth exercise, take a 60-second breather, then repeat two more times. To really intensify the strengthening power, pick up a pair of dumbbells. Soon you’ll want to bare those arms all the time.
1. Bicep Curl in Stationary Bear Crawl
Show off your guns by working your biceps (the front of your arm) from a different angle than the standard palm-forward posture. While you do it, you’ll be chiseling your core thanks to the stability-testing stance.
How to: Start on your hands and knees, wrists under shoulders and knees under hips (a). Lift your knees an inch or two off the ground and hold them there, back flat and abs tight (b). Turning your palm up and elbow out to the side, bend your right elbow, curling your hand up to your chest. Your right arm should be perpendicular to your left (c). Place your right hand back down and repeat on the left side (d). Continue alternating.