The best arm exercises workout includes moves that blast fat and sculpt lean toned sexy arms.
This workout should be performed after a leg workout, or as part of a fullbody workout that doesn't include arm exercises. It's also great after a cardio/core workout.
Superset the first two exercises and perform 12-15 reps each with no rest between exercises. After one superset rest for 30 seconds then repeat 1-2 more times.
Superset the next 3 exercises and perform 10-12 of each with no rest in between exercises. After one superset rest for 30-60 seconds then repeat 1-2 more times.
Custom Search
Exercise
Lebert Single Leg Supine Row 1. Start by placing lebert bars parallel with each other. 2. Lie on your back and reach up and grab the bars. Keep one leg bent and raise the other leg off the ground and hold. 3. Proceed to pull yourself up towards the bar. 4. Return to the starting position and repeat for the desired repetitions.
Arm Exercises Workout Tip: You can also do this exercise on a smith machine, squat rack, or with the trx cables. Beginners place both feet on floor. Advanced try placing a stability ball under the supporting leg.
Sets
Reps
Weight/ Resistance
Tempo
Time
Bottoms Up Clean from Hang Position Stand with feet parallel and holding one kettleball. Slightly bend hips keeping your back straight. Forcefully extend your hips, knees, and ankles. Once full extension is reached pull the kettleball up towards your chest with your arm. Repeat with the other arm for the prescribed repetitions.
Arm Exercises Workout Tip: Contract the lower abs as you swing the bottom of the kettlebell begins to face the ceiling. Intermediates try alternating cleans using two kettlebells. Advanced try it using both kettlebells at once.
Sets
Reps
Weight/ Resistance
Tempo
Time
Dive Bomber Pushup 1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3) Start position: Extend the elbows and raise the body off the floor. 4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
Arm Exercises Workout Tip: Keep abs tucked in as you roll down then draw belly button in tighter as you push back up to downdog position. Beginners start with downdog to updog instead. Advanced try the Hindu pushup instead.
Sets
Reps
Weight/ Resistance
Tempo
Time
Bent Over Cable Extension 1) Stand in an upright position. Grasp bar with shoulder or medium width with overhand grip. 2) Start position: Bend forward so your body is at a 45 degree angle. 3) Lower bar behind head by bending elbows to 90°. Elbows should remain pointing forward. 4) Return to start position with elbows extended 5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.
Arm Exercises Workout Tip: Use any cable or band for this exercise and contract the abs as you press forward. Beginners try this in a regular stance. Advanced lunge forward each time you extend the cable.
Sets
Reps
Weight/ Resistance
Tempo
Time
Iron Cross 1. To perform this movement, use only light weights. 2. Assume the starting position of good posture with shoulders back and your chest out. 3. Hold weights in both hands and push your hips back to bring your thighs parallel to the ground. Raise your arms to parallel as well. 4. Hold briefly in this position and then stand up while simultaneously moving your arms out to the sides and still parallel to the ground. 5. Reverse movement to return to the start position.
Arm Exercises Workout Tip: Use a light weight for this exercise to prevent neck and upper back strain. Beginners try it without the squat. Advanced start with arms at sides and add a front raise as you squat.
Lebert Single Leg Supine Row 
Bottoms Up Clean from Hang Position 
Dive Bomber Pushup 
Bent Over Cable Extension 
Iron Cross 