Trainer Shares Arm Day Workout That Will Transform Your Upper-Body in Weeks

A great arm day routine hits more than just biceps and triceps, according to Justin Kraft, NASM-CPT, performance enhancement specialist, corrective exercise specialist, and founder of Aspire 2 More Fitness. He thinks great arm days include training the forearms, shoulders, and stabilizers around your shoulder blades. If you’re looking to switch up your arm day routine, try this workout from Kraft, designed to build strength, increase size and stability, and improve control while reducing the risk of injury.

“This workout is a balance of compound and isolation movements, targeting all the major arm muscles from multiple angles. By emphasizing form with control, you can develop stronger, more functional arms that support everything from lifting to everyday tasks,” Kraft says.

Related: Pro Bodybuilder Reveals the Upper Body Workout He Uses for Sleeve-Splitting Arms

Warmup

• Arm Circles: 30 seconds in both directions
• Band Pull Apart: 2 sets of 15 with a light-weight band
• Light Dumbbell Bent-Over Row: 2 sets of 12
• Shoulder Rolls
• Wrist Rotations

Reverse Incline Curl with EZ Bar

“Avoid swinging as this could cause injury. This move isolates the biceps and forearm extensors, helping improve grip strength and overall arm muscle balance,” he says. “Using an EZ bar reduces wrist strain compared to a straight bar, making it ideal for those focusing on long-term joint health.”

How to Do It

1. Set an incline bench to a 45-degree angle.
2. Sit facing the bench, chest supported against the pad, and hold an EZ bar with a regular grip (hands facing up).
3. Your arms should hang straight toward the floor in the starting position, with elbows just below shoulder height.
4. Keeping your shoulder blades pulled back and your elbows close to your body, curl the bar upward by bending your elbows until your forearms are parallel to the ground or slightly higher.
5. Pause briefly at the top to feel the contraction in your forearms and upper arms, then slowly lower the bar back to the starting position under control.
6. Perform 3 sets of 10 to 12 reps.

Overhead Tricep Extension

This exercise can be performed using either a dumbbell or a cable. As you lower the weight, focus on feeling a deep stretch in the triceps, because this is where much of the muscle activation occurs. It effectively targets both the long and lateral heads of the triceps.

How to Do It

1. Stand and hold a dumbbell or cable handle overhead.
2. Keep your elbows beside your head and lower the weight behind it, hinging only at the elbow joint.
3. Press back to the starting position.
4. Perform 3 sets of 10 to 12 reps

Alternating Hammer Curls

Using this grip engages more muscles in the forearms and biceps, helping you build overall upper body strength. It effectively targets both the biceps and forearms.

How to Do It

1. Hold a dumbbell in each hand with your palms facing your torso.
2. Curl one arm, keep your wrist neutral, like holding a hammer.
3. Reset and curl the opposite arm.
4. Perform 3 sets of 12 reps on each side.

Bent-Over Dumbbell Row

“This move not only strengthens your arms but also develops the postural muscles that stabilize every other arm exercise you do,” Kraft says.

How to Do It

1. From a standing position, hinge forward at the hips, keeping your back flat and core engaged.
2. Hold a dumbbell in each hand and pull your elbows straight back toward your ribs. Focus on squeezing your shoulder blades together at the top.
3. Perform 4 sets of 8 to 10 reps.

Triceps Dips

Whether using a bench or parallel bars, keep your elbows close to your torso to maximize triceps activation. This move targets the triceps while also engaging the shoulders and chest for a well-rounded upper-body workout.

How to Do It

1. With your hands shoulder-width apart on a bench, extend your legs out in front.
2. Lower yourself until your upper arms are parallel to the ground, then press back up until your elbows are nearly straight.
3. Perform 3 sets of 12 to 15 reps.

Finisher: Isometric Hold

End with a 30-second isometric hold halfway through a curl followed by a burnout of light dumbbell curls or resistance band tricep pushdowns. This combination floods the muscle groups with blood, encouraging growth and endurance.

Related: Best Full-Body Workout Routines: Fitness Coach’s Easy 2-Day Muscle-Building Plan