Emily Skye shows off her sculpted, strong arms.
Emily Skye

Strong arms: Best exercises for sculpting

Emily Skye

If you want to strengthen and sculpt your arms, I've got just the exercises you're looking for. Try adding these moves onto the end of your regular workouts to amp up your arms.

Tricep push-up

  • Start in plank position, on your knees or feet (depending on your own strength and confidence). Place your hands directly under your chest, turning them inwards to form a triangle with your fingers. 

  • Slow and steadily lower yourself to the floor, and back up, pushing with your arms, and engaging your core at all times.

Delt raise

  • Standing, feet hip-width apart and knees slightly bent, lean forward slightly with your core engaged.

  • Hold dumbbells beside your body with palms facing your thighs. 

  • Raise your arms up and outward in-line with your sides, up to a T position to shoulder height. Then return to start position, back down beside your thighs.

Pulley triceps extension

  • Stand facing the pulley, and place your hands on the end of the rope attachment, palms facing each other. 

  • Standing, feet hip-width apart, knees slightly bent, and core engaged. 

  • Keeping your elbows in beside your hips, start with bent arms at 90 degrees, and extend your arms downwards until straight. 

  • Remember to squeeze the back of your arms and keep a smooth motion coming back to start position.

Laying triceps extension

  • Lay on your back, on a bench or mat. Holding a dumbbell or bar straight up at a 90-degree angle, face both palms away from your face, towards your toes. 

  • Keep your upper arm still as you slowly bend your elbows and lower the bar toward your forehead, and back up to start position.

Bent-over row

  • Stand with your feet shoulder-width apart. Bend knees and upper body forward from the hips, keeping back straight and core engaged.

  • Holding a dumbbell in each hand, start with your hands straight under your shoulders.

  • Bend your elbows and pull back, pulling your shoulder blades towards each other as you bring the dumbbells up to the sides of your chest. Lower back down to start position in a smooth and slow movement.

Try doing 10-20 reps of each, 3 rounds - good luck!

Emily Skye
Personal trainer • Founder

Emily Skye is a strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness. She is also co-founder of James Cosmetics and a mother of two.

Emily Skye
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