4 Exercises for Stronger Arms
When you
hear the term “strong arms,” you probably think of lean, defined, muscular
arms. However, hypertrophy (large muscles) and strength are
not directly correlated. That is, bulky biceps (as a
result of bicep curls) are truly “beach muscles, which means they do not
necessarily serve a purpose other than aesthetics. And
if that’s a client’s primary goal, then have him do some work at the preacher
bench. But if functional, usable arm strength is the
goal, read on.
A strong
correlation exists between grip strength and upper-body strength. Therefore,
working grip strength exercises can improve arm strength. Furthermore, grip
strength is often the limiting factor in some exercises (both upper and total
body) such as dead lifts, pull-ups and kettlebell exercises. Thus, arm strength
can enhance lower-body strength and power. So, when the following exercises
result in forearm and hand fatigue, that’s a sign that
they are being performed correctly.
Biceps curls
and triceps extensions will result in arms that are defined
and strong—but only for movements that mimic the exercises. That’s why single-joint exercises do not necessarily
translate to functional (usable) strength. We also hear of NFL quarterbacks
having “strong arms,” but their throwing strength is generated from the lower
body and translated through the core, through the shoulder, and then to the
arm.
Therefore,
for clients who want stronger arms, include exercises that engage the rotator
cuff, shoulders, core and even the lower body. The following exercises (and
their variations) are challenging versions of conventional upper-body
exercises.
Pull-ups
legitimately challenge upper-body strength, as they require strong arms,
shoulders, back, and grip. Straight-bar pull-ups, however, are simply the
beginning; slight grip changes grip can significantly alter muscle involvement
and humble just about anyone. Try these variations on pull-ups to make them
more awkward and considerably challenge grip strength:
Start with
four fingers (i.e., monkey grip), then three fingers (no pinkies), then two
fingers (index and middle). Complete these variations with standard and reverse
(supine) grips. This approach works on an assisted pull-up machine, as well.
Sequence
through each of the following positions without dropping from the bar (at least
one hand should always grip the bar) for two to five reps each: Standard Grip,
Alternating Grip (one hand prone, the other supine),
Reverse Grip and Alternating Grip (opposite positions from previous).
A variety of
pull-up bar equipment is available that is both fun and challenging, including
fat grips, sphere/globe grips, cannonball grips, dog bone bar, pinch blocks,
grandfather clock, rock rings and climbing wall training boards.
For those
who cannot quite complete a full pull-up yet, inverted pull-ups challenge the
upper body, including the arms, just as well. Use gym rings, climbing ropes or
a suspension system.
Keep feet
flat on the ground and use the legs to assist your pull-up (essentially
squatting as you pull).
As with
Level 1, keep feet flat on the ground and use the legs to assist your pull-up;
grip the handle with only the left hand. During the descent, extend the left
arm and rotate the chest to the right. As you pull yourself up (again with the
assistance of the legs) rotate the torso back to
parallel and keep the left elbow close to your side.
Complete the
same exercise as Level 2, but straighten out the legs and place the weight on
the heels.
Large Medicine Ball Circuit
Gripping a
large medicine ball while pressing and rotating not only fires up the forearm
muscles, but the biceps as well. These exercises are less about the weight and
more about the awkwardness of the movements. Try the following circuit with a
large medicine ball (a bumper plate or small sandbag works well, too). Start
the circuit in a shoulder-width stance and complete three to six reps of each
exercise:
Reach the
ball to just behind the left hip as you partially squat. Stand up tall and
fully extend the arms at chest height. Squat down as you reach the ball to the
right hip and then press to chest height again (three to six reps on each
side).
Reach the
ball to just behind the left hip as you partially squat. Stand tall and rotate
the core as you reach the ball over the right shoulder (bend the elbows as you
would in a golf swing). Squat down as you reach the ball back to your left hip
(three to six reps on one side before switching sides).
Curl the
medicine ball from the waist, to the chest, and then overhead in one, smooth
motion. Control the weight back to the chest and then to the waist.
Gunslingers
This
exercise uses the lower extremity and core to initiate the movement, but
requires the arms to slow down the movement.
Start in a
split stance with the right foot forward and a dumbbell in the left hand. Bend
the hips and knees (quarter squat) and bend the left elbow so that the left
hand is near the hip (in the “holster”). Stand up tall and punch the hand
directly in front of you to shoulder height. Hold the weight for a full count
and then control the weight all the way back to the holster as you bend the
hips and knees again. Complete three to six reps using each of the following
variations on each arm:
Maintain a
neutral grip from the hip to full extension.
Begin with a
neutral grip and rotate the palm upward as you extend.
Begin with a
neutral grip and rotate the palm downward as you extend.
Switch your
foot stance (dumbbell in the hand of the forward foot). Or
for a real biceps crusher, complete the gunslingers while holding a kettlebell.
Strengthening
arms without completing a single biceps curl, triceps extension or push up is
completely feasible. Simply control a weight through a full range of
motion—pushing, pulling and rotating in multiple directions. The more awkward
the exercise feels initially, and the more tired the forearms become, the
better the exercise is for developing true, useable arm strength.
AUTHOR
Justin
Robinson is a Registered Sports Dietitian and Strength
and Conditioning Coach who has worked with athletes from youth to professional
level. As the nutrition director and co-founder of Venn Performance Coaching,
he specializes in practical sports nutrition recommendations and functional
conditioning techniques. Over the past 15 years, he has worked with athletes
from the youth to professional level, including runners and triathletes, MLB
players and U.S. Military Special Operations soldiers. He graduated from Cal
Poly, San Luis Obispo with a dual degree in Nutrition and Kinesiology,
completed his dietetic internship at the University of Houston and earned his
Master's Degree in Kinesiology at San Diego State University.