Arms are an important part of the body. It is used for various purposes like lifting those heavy grocery bags to paddling in high tides, to using it for hiking, jogging, biking, etc having a strong upper body especially arm balance is essential. So if you are building your upper body strength exercise for strong arms is a critical component.

Overview of Arm Muscles

Before heading to the exercise for strong arms it is essential to know about the arm muscles and which to target. The arm contains many muscles and these work together to do the various tasks and motions. The arm is made of the upper arm and the forearm. The upper arm is the part from the shoulder to the elbow and the forearm is from the elbow to the wrist. Some of the important muscles to exercise for strong arms are:

  • Biceps: These muscles are called biceps brachii and in combination with the solid chest and shoulders make a person look bulky and wide.
  • The triceps: These muscles are present at the back of the upper arm and help to make the arm look bulky.
  • Delts: These are compound shoulder muscles that include the front, rear and middle deltoids. These along with the chest and the back muscles helps to give that powerful upper body look.

Apart from the above major muscles, there are many smaller muscles that should be worked during exercise for strong arms.

Can Strong Arms Workout be Done at Home?

Many people believe that exercise for strong arms is effective only if done using equipment like barbells, bench press, etc. But that is not true as it can be done without weights and using your body weight as the equipment. There is no heavy weight lifting required either and whats more, there is no need for a gym membership too as it can be done at home. So exercise for strong arms that target the key muscle groups can be done at home without any equipment.

Exercises to Include in Strong Arms Workout

Start with stretching exercises: After a quick warm-up, it is important to include stretching exercises before you start the exercise for strong arms. Doing these will help in increasing flexibility and mobility and reduces any stiffness that can result in injury or strain. Along with stretching also include flexibility exercises to extend the muscles.

  • Overhead arm stretch: Stretch your arms over the head as close to the ears. Keep the elbow bent and try to touch the middle of the back. Grasp the elbow of your left hand with your right and pull it gently towards the head.
  • Horizontal stretch: Do this before exercise for strong arms. Move your arms across the chest and stretch the left arm. Grab the elbow of your left arm with your right arm and press it to the chest. Hold it for 30 seconds and repeat with the other arm.
  • Reverse Prayer: This is one of the asanas for stretching which rotates the upper arm internally. It is a great pose before exercise for strong forearms. To do this, place your hands on your back, the fingers should point downwards and the elbows bent. Position your hands so that it is in reverse prayer pose.

1. Push-ups

This is one of the exercises that work on all the muscles. It targets the triceps, chest, shoulders, biceps, and core. It also helps in arm balance.


  • Start off in a plank with the hands in shoulder width. The arms should be fully extended so that the elbows, shoulders, and hands are in line.
  • Keep your feet such that they are not more than 12 inches apart.
  • Engage the core so that your body is in a straight line from head to toes.
  • Bend your elbows, lower the chest so that it is parallel to the ground.
  • Push back to the plank position.

Reps: Do this arm balance pose for 10 to 15 repetitions.

2. Shoulder Tap

It is an exercise that targets the core, triceps, deltoids, and glutes and is a good strong forearms exercise too. It is also a great arm balance pose. 


  • Start in a plank with your palms facing the ground. The hands should be placed shoulder-width apart.
  • The shoulders should be above your wrists, legs extended and the core engaged.
  • Lift your left hand of the ground and tap your right shoulder.
  • Repeat the same on the other hand which makes it 1 rep.

Reps: Do this strong forearms exercise 20 times for 1 to 3 sets.

3. Crow Pose

It is a basic yoga arm balances pose as it tones and strengthens the arms, shoulders, and core.


  • Squat with palm on the floor, feet together, and knees wide apart. Place your shoulders in such a way that it is between the feet.
  • Now take both your heels off the ground with your arms between the knees and the hands on the ground.
  • Now lift your buttock into the air and walk your feet close to the body.

4. Side plank

This is one of the yoga for an arm balance and targets the forearm, deltoids, and obliques. yoga arm balances also have side plank poses which are similar to side plank. 


  • Lie on your right side with the right hand under your right shoulder.
  • Stretch your legs and stack them one on top of the other.
  • Extend your left hand to the ceiling hold for 30 seconds.
  • Repeat this on the other side.

Reps: Do this for 45 seconds or 20 moves whichever is greater.

5. Forearm reach out

This is one of the best arm balance yoga poses that strengthen the core, legs, and hands. It is also good for the shoulders, calves, and hamstrings. 


  • Start face down on the floor with your forearms on the ground placed flat and the elbows under the shoulders.
  • Raise the body off the floor and engage your core. Extend your left forearm by straightening the elbow while the other elbow is at 90 degrees to the floor.
  • Repeat on the other side.

Reps: Do this arm strong exercise 10 each on both sides.

6. Kukkutasana

It is among the best arm balance yoga poses that can strengthen the forearms, arms, shoulders, wrists, and elbows. 


  • Sit with your legs extended in front of you on the floor.
  • Place the right foot on your left foot with knees bent.
  • Bring the arms through the space between the thighs with the hands firmly on the floor.
  • Raise your body using the core strength and look forward. Hold it for a few breaths and sit back down.

Reps: With each rep try to hold this exercise for strong arms for more breaths. There are many exercises for strong arms starting from simple push-ups to planks to advanced arm-balance asanas like Surya Namaskar to handstand pushups. It is essential to mix and match various exercises to target all muscle groups.

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July 27, 2022

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