Episode 36 – Six exercises that will give you the summer arms you’re looking for


I know, it’s summertime!


Summertime is the season for singlets, short sleeve shirts and of course, some good looking, strong arms to go with your clothes. I feel you! Every time you’re near buff friends – their “guns” are blazing and looking good – why not you too!


I bet you’re glad you found this article!


After you read this quick blog article, you’ll be equipped and ready to train your arms and have everyone at the beach, block party and nightclub longing for “cannons” like yours! Let’s get your arms bigger, toned and sculpted now with these six exercises that will give you the summer arms you’re looking for!


Arms 101

In the simplest sense – arms are made of two main muscle groups – the triceps and the biceps.

First and foremost, the biceps are at the front of the arm and the triceps are at the back of the arm. While it’s common to think of getting big arms through training the biceps, the biggest potential for bigger, toned and more sculpted arms is actually in the triceps. 

Below you’ll discover six exercises that will give you the summer arms you’re looking for focusing more on the triceps.

But before that, let’s check off two key bicep exercises to get those growing in the right direction!


Build your biceps


1.Bench dumbbell bicep curls

Bench dumbbell bicep curls use dumbbells to create the ideal resistance for your arms.


How to do it?

Simply lay on a bench with dumbbells in each hand. Next begin to curl your arms towards your front shoulder with palms facing up. Try to keep strict form. The beauty of dumbbell bicep curls is you can focus on each arm individually to ensure symmetrical growth, tone and shape in your arms.

Dumbbell bench biceps

2.Cable bicep curls

This is one of the secrets to effective bicep training. Cable bicep curls will give you consistent bicep resistance for bigger, toned and more sculpted biceps. While, they might take a few more seconds to setup, they are well worth the wait!


How to do it?

Stand facing the cable machine, pick up the handles and then raise the handles towards the front shoulders. Don’t stop there though, slowly lower the handles back to the starting position again. And I mean SLOWLY.  Feel it working yeah!?


For an added challenge, try these cable lunge bicep curls!

Cable lunge bicep curls

Terrific Triceps



Also called the “upperbody squat,” dips will get your arms strong and sculpted!

The bonus of dips is that they also include chest and shoulders into the movement pattern as well. A must do exercise for arms!


How to do it?

Start off with your hands comfy and equidistance apart on the parallel bars (or bench). Before you begin, start position with your arms straight, chest proud and posture symmetrical. Once you’re ready, lower yourself towards the ground as far as possible within comfort and without losing good posture.

Then finally return back up to the start. If that seems too hard, try the regression of the exercise – bench dips – to build up your strength. Once you’re ready, work your way up to dips.


What are two more arm exercises that will give you the summer arms you’re looking for? Read on below.

Dips – weighted

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