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Insane Arm Workout for Men


Who doesn't want rippling biceps and nice laterals? (fyi: we may have just said that in the Terminator voice). Studies vary, and of course individual tastes can differ, but on average, women seem to love men with a dominant, manly physique. Might be something to do with our underlying primal nature. But let’s face it, there are so many ways to do an arm workout, it’s hard to tell which ones are better than others. And how do you know that you’re targeting every arm muscle and not just zoning in on one particular area? Well, don’t waste your time trying to decipher what moves to add to your exercise regime. Here’s a breakdown of the best arm workouts for men.

1) Pull Ups


Make you way over to the pull up bar and place your hands shoulder width apart on it. You can have your palms facing out or in, whichever you prefer. Lift up your legs in front of your body until they reach a perpendicular angle with your upper body, or when you feel like your body has formed an L-shape. Hold this position and then begin lifting yourself up in a push up motion. Not only does this basic move work your arms and back but it also engages your core (abs) while it supports your elevated legs. Bonus!

2) One Arm Push Ups


Push ups are one of the most basic, but still common, arm workouts for men and one of the best ways to work your upper body while engaging your core at the same time. But a one armed push up can elevate your exercise and help you to target key areas of each arm. Begin by getting down in the push up pose, feet shoulder width apart for support, but firmly place one arm behind your back, resting the hand at your waist. Proceed by easing down to the floor until your chest touches almost it. This can be tricky to achieve with one hand to support your whole body. Lift back up into the push up pose and repeat. Alternate between both arms for 2 sets of 8 reps.

3) One Arm Row


Stand on the mat or carpeted floor with your feet shoulder width apart and slightly bend at the knees. Bend forward at the hips, keeping your back straight and making sure your torso is almost parallel with the floor. With a weight in one hand, place your other arm behind your back and tighten your shoulder muscles. Once you’ve gained your balance in this pose, begin to make a mock rowing movement with the hand that’s holding the weight. Alternate this exercise between your two arms to ensure a balanced arm workout. This is a particularly challenging move because your core has to resist bending and moving, but your arms will thank you.

4) Cable Pull


Make your way over to the cables area in the gym and position yourself. By depending on one of your legs to support the body, your core has to work harder to keep itself centered. Begin by setting one of the cables at chest height. The same arm you use to lift the cable handle is the same side that you need to lift your leg. Tighten your shoulders together and make a rowing movement. Switch between sides and try not to bend or twist your waist during this arm workout.

5) Backwards Barbell Lift


Pushing heavy weights is a great all over workout while still remaining as a good arm workout. It engages so many muscles. Begin with a barbell and your chosen weight on each end. Lift it up and position it across your shoulders until it feels comfortable enough to lift. Stand straight with your feet a little more than shoulder width apart and proceed to carefully ease the weight up over your head. Allow a little shrug to your shoulders before slowly allowing the barbell back down into place. Repeat this for at least 2 sets of 8 reps and increase your weight over time as you build up tolerance.

6) Lateral Pull Down


This move emphasizes on the muscles right at the tips of your shoulders. Standing straight, position yourself in front on the lateral pull down bar so that it rests just above your head a few inches. Keeping your back straight and feet shoulder width apart, grab the handles on the ends of the bar and get a comfortable grip. Proceed to pull down towards the ground as far as you can. Then, ease it back up and repeat for 2 sets for 10 reps.

7) Two Arm Row


This move is basically just the single arm row but using both arms at the same time. It can be difficult, but if you engage your core muscles you’ll be fine. And once you complete the exercise a few times it becomes far easier. Begin by grabbing a dumbbell in each hand. Bend at the waist and tighten your abs. Proceed to lift the dumbbells in a rowing motion for 2 sets of 8 reps. Even though this exercise is challenging it’s worth it because in one move you work the shoulders, back, and even your core as you support your body in the angled pose.

8) Kettle Ball Lift


This one is tough because you’re using arm muscles that you don’t normally use and moving them in a way that you don’t normally move them. Grab a kettle ball by the handle and flip it upside down so the weight part of it is facing up and your fingers are looped through. Holding the handle with tightly in the hand, the ball’s weight resting above your palm, proceed to lift it up over your head. This exercise requires some control and a bit of practice but over time you’ll begin to see the results coming through in your arm muscles, muscles you never knew you had.

9) Push Ups


If it’s not broken, don’t fix it, right? One of the oldest ways to really target those arms muscles is with good ol’ push ups. They should be included in any basic arm workout for men. But to really step it up a notch and engage other muscles at the same time (like your abs) to the fullest degree is to elevate your feet from the floor. Just start by laying on the floor as you would normally do for a push up but place your feet on a bench, box, or a stack of mats. This redirects your center of gravity to your abs, putting more weight on your upper body, and intensifies the arm workout.

10) Chin Ups


Stand at the chin up bar and place your hands firmly on the grip, wrists facing outward. Fold your ankles across one another behind you and proceed to hoist your body up so your chin meets the bar. Ease yourself back down again without touching the floor and repeat for 8 reps and 4 sets. Don’t forget to rest.

Overall, any good arm workout for men should involve these moves in some form or another. It doesn’t matter the order you do them in, all that matters is that you tailor it to your needs and limits and be sure to continue the process on a regular basis. For best results, it’s recommended to carry out an exercise routine at least 3 days a week to see results.


  • Always remember to stretch before and after any workout. This preps your muscles for the stress you’re about to put on them and then soothes them in the end to avoid cramping or pain.
  • Stay hydrated! Don’t forget to feed your body with glucose, carbs, electrolytes, and water before every workout. Maintain that during and afterwards, too.
  • Always consult your doctor if you ever experience joint or muscle pain while exercising.

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