I’m a personal trainer and one of the most frequent things I get asked by new clients is how to build upper body strength. Most people know that resistance training is an effective way to increase muscle mass (and bone density) but knowing which exercises are best to start with can be daunting.
When you do an exercise with the wrong technique it means the body isn’t properly aligned and this can put unnecessary stress on the joints and tendons, leading to pain and potential injury.
I’ve created this simple three-move workout to help you perfect your form on some of the basics—these are really the only arms moves you need as a beginner. So grab a pair of dumbbells (I would recommend 2-3kg or 4-7lb—you might need to change weight between moves) and let’s go.
How to do the three-move arm workout
The moves are:
- Biceps curls
- Triceps extensions
- Front raise
Aim for eight repetitions (reps) of each exercise and complete three rounds. Build up to 10-12 reps over four to six weeks.
You can tag this circuit onto your existing fitness routine or do it as a short, standalone arms workout. Don’t forget to warm up and cool down, too.
Biceps curls
- Hold a weight in each hand and pin your elbows to your waist. The weights should be by your thighs, palms facing out.
- Slowly curl the weights up towards your shoulders then back down to your thighs. Don’t rush the move—the longer you maintain tension the harder you work.
Triceps extension
- Hold a dumbbell vertically overhead with arms fully extended.
- Keep elbows close to your ears and bend them as you lower the weight behind your head. Don’t lock out the knees and engage the core for stability.
- Return the weight to the starting position and repeat.
Front raise
- Start by standing with legs hip-width apart and a weight in each hand, palms resting on your thighs.
- Raise your arms in front to shoulder height, keeping elbows soft and core engaged.
- Lower and repeat.
Shop adjustable dumbbells
Adjustable weights are great if you want to follow workouts like this at home because you can add more load as you become stronger. All of the below are taken directly from our guide to the best adjustable dumbbells, so they have been tried and tested by our team.
