Strategies for Strengthening Your Arms


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7 Exercises to Build Bigger Arms Without Heavy Weights

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6 minute arm workout | tone and strengthen

Video taken from the channel: Alivia D’Andrea


Hand, Wrist & Forearm Strengthening Exercises

Video taken from the channel: Dr Levi Harrison


3 moves to strengthen your arms

Video taken from the channel: Chatelaine

Stand with your feet about shoulder-width apart, with one foot slightly in front of the other for balance. You can also Place both hands around the dumbbell handle. Lift the dumbbell up over your head so that your arms are straight. Slowly.

Maintain the position as you lower the bar behind your head for your reps. Keep your arms at this angle to your body to force your triceps. Most machines have you rest your elbows on a pad that keeps your arms in the proper position as you lift the bar. The close-grip bench press doubles as a biceps exercise and a triceps exercise.

(If standing, bend your knees slightly.) Keep abdominal muscles tight and your elbows by your side. Breathe normally. Bend your elbow to lift the weight (count 3 seconds).

Bring down slowly (count 4 seconds). Don’t move your shoulders. Control your movements. The biggest benefit comes as you bring the weight down. Subsequently, exercises should target both your upper and lower portions of your arms.

This will help give your arms the shape and definition you’re looking for— in addition to providing you strength for tasks of daily living like opening a jar or holding a heavy object (Chiung-ju et al, 2014). Arm slides are great for activating your arms (especially your triceps), and they also work your entire core. According to the Mayo Clinic, core exercises like arm slides can improve your. While holding on to the door, walk forward until your arm is at about a 45 degree angle behind you. Press through your shoulder and the front of your arm until you feel a slight stretching sensation.

Do not push too hard or until there is pain. Hold for a few moments and then switch arms. You need to use some sort of resistance to really strengthen the upper body and tone the arms, whether it’s weights, bands, machines, cables, grocery bags, or your own body weight.

Hold a dumbbell in each hand with arms at your sides and palms facing forward. Keeping your torso stationary and elbows tucked close to your sides, bend your elbows (not your wrists) to curl the weights up to your shoulders. Pause, then slowly return to starting position.

That’s one rep. Perform three sets of 12 to 15 reps. Sit on the floor with your legs out in front of you. Lock your arms in place at your sides, palms on the ground or surface, and press. Bring your legs into the air, perpendicular to your upper body, using the tension from your locked arms.

Hold this position as long as possible for an intense strength building workout.

List of related literature:

If you want to drastically increase your forearm development, you can use the Priority Principle in a special way: train forearms by themselves when you are rested and strong, or train your forearms on leg days when your arms are rested.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Slowly raise both weights towards your shoulders by bending your elbows and keeping your arms in front of you (remember to breathe), stopping when your forearms are perpendicular to the floor and the weights are facing the ceiling.

“What to Expect When You're Expecting 4th Edition” by Heidi Murkoff, Sharon Mazel
from What to Expect When You’re Expecting 4th Edition
by Heidi Murkoff, Sharon Mazel
Simon & Schuster UK, 2010

Soften your elbows so that your arms create a cradle overhead.

“Own Your Glow: A Soulful Guide to Luminous Living and Crowning the Queen Within” by Latham Thomas
from Own Your Glow: A Soulful Guide to Luminous Living and Crowning the Queen Within
by Latham Thomas
Hay House, 2017

Straighten your arms, but don’t lock your elbows.

“Yoga For Dummies, Pocket Edition” by Georg Feuerstein, Larry Payne
from Yoga For Dummies, Pocket Edition
by Georg Feuerstein, Larry Payne
Wiley, 2010

All four exercises use your triceps to straighten your arms at the elbow joint.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Have your athlete drive the arms forward and backwardso that the forearms move parallel to the ground.

“Fundamentals of Track and Field” by Gerry Carr, Gerald A. Carr
from Fundamentals of Track and Field
by Gerry Carr, Gerald A. Carr
Human Kinetics, 1999

Begin with the dumbbells touching, and to prevent any elbow strain, bend your elbows slightly.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Work only the lower arm from the wrist to the elbow so that the triceps will be isolated.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

Strengthen your wrists (forearms) and your triceps, the musclesatthe back of yourarm(see Chapter 11for more information on triceps muscles; see Chapter 13 for a triceps­ building exercise).

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Straighten your arms all the way to a full extension, as if opening your elbows like a hinge.

“The 20/20 Diet: Turn Your Weight Loss Vision Into Reality” by Phil McGraw
from The 20/20 Diet: Turn Your Weight Loss Vision Into Reality
by Phil McGraw
Bird Street Books, 2015

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
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  • Thanks for this video! I’m tryna do exercises on my arms before my ankle surgery, since I’ll be using my arms lots to help with stairs, etc.

  • ❤️ triceps push up ❤️
    �� Side walking plank with a push up ��
    �� the crab walk ��
    ❤️12-15 times❤️
    ��6 times on each side ��
    �� 12-15 times ��

  • or, you can do inverted diamond pushups, the higher your legs, the more weight is being put on to your biceps and triceps. Keep doing this for about a week or two, as many as possible(will go up the more you do), and after one or two weeks, your arms will be almost 2× 4× bigger(depending on how high you elevated your legs)

  • I once saw a guy that had a Popeye strength arm on one side only. Really weird. The other side was completely normal. Really strange.

  • You are a life saver Doctor! With the Virus I cannot work out and pulled a wrist muscle getting my German Shepherd into the car! Bought some weights yesterday and will use them tonight! God Bless ��

  • i just started doing this because polo asks a lot from my wrist and forearm! they actually ache after 10 min of swinging. i hope i can make progress, thank you!!

  • Will be trying this today. I need to get my arm strength in shape to alleviate some gamer pains as well as to protect my wrists and arms when I get into Jiu Jitsu.

  • its better for the elbow to be resting while not in fixed position because then you dont ruin the tendons that connect shoulder to elbow or weenis and the to the wrist and rotating parts cause then that could damage the string that pull the finger up and mkove them

  • Do anyone know about Episoketren System? Does it really work? I hear a lot of people improve their soccer skills with it with this popular training course.

  • So im trying to get flexible during quarintine and i was half way through and someone camr in my room! I literally had to start again������ But thanks so much! The reason i kept going is cause your soo inspirational!!����

  • 0:50 30 seconds / 2 sets
    1:04 30 seconds / 2 sets
    1:38 30 seconds / 2 sets
    2:00 30 seconds / 2 sets

    3:00 20 seconds / 3 sets
    3:54 20 seconds / 3 sets
    4:47 3 times a week
    5:44 20 seconds / 3 sets

  • Hello. DR… Thanx for u exercises… But I one more pain in my both legs bones… Some time when I’m awake… Then I need 10 to 15 minutes for properly walk.. Bcz I have too much pain… Plz tell me the exercise or any other idea…w

  • After suffering a lunar wrist fracture I have never been able to apply pressure on it like before. No longer can i do a push up unless it is with my knuckles. But thankfully I have followed doctor instructions and have recovered since I fractured it. They day i fractured it i will NEVER forget the pain was at a 10 out of 10. Even though I did not move it I could feel the intense pain. I should have at the moment reported it but I thought “nah I will just put some ice on it and it will go away. Boy was i wrong ice did not do anything. After visiting the Er they told me i have a fracture the fracture was very small but damm it hurt. All i can say is people take CARE of your wrists, use protection and use it correctly.

  • I put a bunch of shit In my pillow case cause I’m too poor to afford weights. I spent all my cash money on my pc but I’m trying to get ripped during all this corona shit.

  • If you wish to slim down, it is best to look up Custokebon Secrets on the google search engine. They’ll make it easier to get the body you deserve.

  • I found this very helpful. I’m a computer worker and a yogi and having wrist pain from tendinitis. These simple strength exercises really helped.

  • For anyone wonder about doing these for golfer’s elbow or tennis elbow look up eccentric exercises. It is basically the exact same exercise he is showing you just don’t do the upward motion. Instead you use your other hand the help it back up then slowly lower it down. Eccentric exercises have been shown to heal tendonitis. Trust me I have spent hour upon hours researching to heal my hands. Check out this guy’s website for anything tendonitis related it is amazing and has so much information on it.

  • Hi..alivia I follow you daily with your videos..u are amazing..can u post a video how to loose fat from thighs and hips…I will be thankful for this

  • thank you Dr.Harrison. I had a wrist pain while playing guitar. this exercises helped me with this issue a lot. thanks a thousand.

  • i’m doing this to start regaining strength and tone my arms bc I tore one of my shoulders about 6 months ago and lost all my arm strength because I wasn’t able to work them for so long! coming back has been painful and I still feel off, but I know my hard work will be worth it:)

  • I hope this helps. I just followed you through the video and my left wrist was hurting a lot. I can’t wait to see if this can help me.

  • These are superb, thanks. They are great to do in front of the TV, really. super easy. Just habit can change strength so much over time.

  • The one that I’m having a hard time doing is the push up to plank. My arms and legs are very weak. Does anyone have any tips?? Ty!

  • 1:54 i cant bring my hands up even halfway as much as Dr. Harrison does in the video, should i keep doing that exercise or are there better ways?

  • Jusy wanted to point out that you’re body posture while goin fr those knee pushups wasn’t like the best way to do it. It might even strain your neck n stuff.

    Hope u do take a notice of it:)

  • Just little notes for my self
    Day 1: struggled on push up to plank and pushups.
    Day 2: really felt the burn, did ALL the exercises non stop.
    Day 3: push-ups and plank is getting easier. Prayer pluses really burned.
    Day 4: went by much faster seems like it’s working:)
    Day 6: it’s getting so much more easier! Still struggling on push ups and plank thing

  • It’s my first day doing this workout and it’s great! I will stay tuned and do it each day for my gymnastics, dance, tumbling, etc. Thank you!❤️❤️

  • would it be weird or funny if you were just doing the push ups part and then suddenly your younger sibling, (if you have one) just walks in and sits on you?

  • I love it
    I will try

    Keep posting some more such short videos

    Thanks for educating the community and appreciate your volunteer-ship
    Thanks to team

  • Wow this looks so easy but is so hard especially the whacking the air back and forward and the push up to plank. It’s actually working though.

  • Does Custokebon Secrets (google it) help me lost a lot of weight? I notice a lot of people keep on speaking about this popular lose weight secrets.

  • I started to worry, when I tried to learn elbow stand and always fell on my nose. Then I realized I couldn’t do one normal push-up.
    I started to workout to this, so I’ll write some edits.
    Day one: I am dead. My arms are too weak. I couldn’t do those plank push-ups…
    Day two: It’s better than yesterday. I didn’t do all these repeats, I took a rest few times.

  • Doing this for 30days.
    Day 1: Loads of struggle
    Day 2: Not much easier than day 1
    Day 3: Believe it or don’t, but today it wasn’t as painful, but just WAY more exhausting than the 2 first days
    Day 4: Forgot to update, but I did it
    Day 5: Caught myself slacking
    Day 6: Same as day 5
    Day 7: Getting so much easier! My arms are starting to tone down slowly
    Day 8: The arm dips or whatever are still a little hard for me
    Day 9: I’ll start doing this 2-3 times a day
    Day 10: Rest day. A little tired and lazy today
    Day 11: Unmotivated
    Day 12: Done!

  • Let’s see how it goes. I’m trying this & another vid’s exercise. (*hopefully I make it to this week & see how it works)
    Day 1 (1/29/19) I did want to drop my arms���� but kept doing it.
    Day 2 (1/30/19) Not gonna lie almost forgot to to this �� but remembered. Still getting used to it.

  • Who is just trying this work out routine bc you want to get out of quarantine stronger and/or flexible than you were?

    No? Just me…


  • i just started this yesterday and i know that i am doing well because of the pain. the pain means that you are getting stronger and better at doing it. i am naturally very skinny but im too skinny. and because of quarantine i am even more out of shape so this exercise helped me to be more active. thanks!!

  • Thank you very much,i recently got clawing happening in my hand.,Ulna palsy as u know,30ms conduction test.I live by myself and had to go to 3 drs before one of them recognized it immediately.If my hands go then so do I,I can’t have anyone look after me.Not only do i not want that to occur but i couldn’t afford it anyway.Your vid is accurate and well explained.thank you very much.I shall practice:-).

  • oh my god the one from 5:11 made me scream from pain. My arms are too weak even for half push-ups. Way to go, hope these workout will save my poor arms

  • I have strong arms with muscle bc I do a lot of sports but they’re kinda bulky. Would this workout make them smaller or just build on the muscle? Any advice?

  • What do you think of lost a lot of weight using Custokebon Secrets? I see a lot of people keep on speaking about Custokebon Secrets.

  • This is irrelevant but omds can we talk about how much she’s glowed up like her skin is so clear compared to a couple of years ago��

  • Things I like about this vid is that its short(6mins),
    doesn’t requires anything like weights,
    throughout the motions are simple yet challenging.
    All these make this workout easy to do ‘regularly’!
    After all, consistancy is the one thing that can change us.
    I’ve been following this vid everyday for more than 1month, and I’ve improvemented greately��
    Alivia, Thank you for sharing us your videos that make us stronger day by day✨

  • Alivia! �� These workouts are tiring yet very unique!

    I just want to say you’re a very inspiring person. I watched all your glow up videos and you really inspired me to have a healthy lifestyle. �� You’re very fiery and that’s what I like about you.:) Love you Livy xx

  • Doctor could you please answer, would those exercises help on radial tunnel syndrome, carpal tunnel and golfers elbow/ tennis elbow or no?

  • Great video! We are both in our 80’s! We believe that you don’t stop moving when you get old, you get old when you stop moving! We’re doing some research for our tiny new healthy-aging advice YouTube channel. Learned a lot. Thank you.

  • It was my first time doing this video, I thought it was pretty fast paced but I loved it and I really felt it in the back of my arms.

  • it’s been a week since i started doing this every morning. and each day i get used to it even more, i can also see my arms toning up. thank so much alivia! ��❣️

  • Am I the only one who came here due to quarantine. Hopefully summer is not cancel. Let’s do it!

    Fisest day: was super hard! For those watching doing it’s way more difficult than it looks. Hopefully in a few week my arm will be stronger for my yoga pose

  • Anyone who can guide me that for this exercise routine is dumbbell necessary or recommend me something similar i can use as alternative for equipment such as dumbbell

  • My probleme is i‘m trying to do a back walkover but when i‘m trying to do a bridge my Arms fells so unflexible and i can‘t come up

  • Hey Alivia!! I’m french and i just want you to know that you really inspired me for my lifestyle, like you i feel so much better since i change my routine and my mind, so thank you very very much!! Love you❤��and sorry for my english it’s weird…

  • As a student of fysiotherapy, I must correct you on the exercise for the brachioradialis: The brachioradialis isn’t involved in radial deviation. Instead it inserts on the processus styloideus of the radius and can therefore only flex the elbow and supinate or pronate a little (depending on the relative position of your hand). The one you were showing only stresses the short and long head of the radial extensor

  • I love this arm workout. I love how it’s easy but also strengthing. I’ve found that is has gotten easier so I think a good way to challenge yourself it by doing it 2-3 times.

  • I’d spent years giving up on working out because everything hurts my wrist. Been trying to get back into exercise recently and have been looking for something to help with my wrist, I’m really happy to find this, hope to get my noodle wrists back in shape!

  • MY AAAARRRRMS. I persisted even though I was in agony. I have a dance class at school and I wanna make the most of it so here I am����

  • Don’t you just hate it when you are doing a workout and someone walks in

    And they say omg u r soo body conscious u dont need to work out

  • i swear i need this so bad my arms are so weak i tried a kick over using my couch and fell straight on my face, i can’t hold my arms up for more than 2 mins, i can even carry i thick thick blanket ;-;

  • Me: Is halfway done
    Also me: Is looking like Deku from My Hero Academia when he is fighting the villain who is trying to take the kid at the boot camp

  • I decided to join an acrobats class to regain my flexibility. I was in gymnastics when I was seven, but I had to leave due to the price. And when I was eleven, I joined baton, it’s been five years now. And these classes start next Wednesday. I wanna be as prepared as I can get for someone who lost all of her flexibility.

  • Thank you so much for these exercises! I will be doing them every day now to hope for stronger arms for softball season next year!!����

  • Bhai daily Exercise karne ke baad Shareer me Vajan badane ke liye din me 3/4 baar khana khna jaruri hai yaa fhir Sirf 2 Waqt khane se bi vajan badega Aur ek baat Bhai Gym karne se body banegi Yaa fhir Powder/Capsule khane se hi body banegi bhai plz replay��

  • Am I the only one who’s wrist turns in towards there body when doing the dumbbell wrist curl at the top of the motion? And is that normal?

  • This is glorious, been searching for “can you fix eyesight naturally” for a while now, and I think this has helped. Ever heard of Patlarny Quit Glasses Principle (do a search on google )? Ive heard some extraordinary things about it and my work buddy got cool results with it.

  • Master Baiter Exercise.

    You can do it anytime in a private place. No matter if your a left or a right handed but in can increase your both arms. ��

  • I train my arms 2 days and 1 of rest. I don’t have any pain and they are growing. That’s probably the intensity of the training but I don’t think so.

  • I have been a athlete and weight lifter my whole life. Your body doesn’t know if you’re lifting 300 pounds, or 100 pounds. Individuals who are just starting out first needs to learn form. I see guys loading up a bar and using there whole back to lift it. The guy over curling the 5-10 pound dumbbells with great form will do better in the long run. Like I said up above your body does t know how much you’re lifting. So if you’re a beginner, or not very strong make a lighter weight feel heavier. For instance start out with dumbbells at 10 pounds use strict form and then go down to 5 pound dumbbells and go really slow for as man as you can do. Eventually that 5 pound dumbbell is going to feel like it’s 25-30 pounds, or more. Like I said your body has no idea on how much you’re lifting. I see people commenting on hitting arms everyday. I don’t care if you’re taking creatine, bcaa, hmb, lots of protein, etc… Eventualy you will tear a bicep. You can only put your body through so much for so many years. Most I ever hit my arms was 3 days a week and that was still to much, and I was never on a schedule cause I would do arms Mon, take off tue and wed. Hit them Thur take off Fri, and Sat then hit them Sun. Then next week Monday and Tue were off hit them Wed and so on. I was hitting my arms 3 days a week, but I still had two days to recover. Sorry this was so long! Best of look to everyone!!!