From bicep curls to lateral raises: 6 exercises that will give you sculpted arms

Best exercises: Bicep curls are a classic and effective way to target the muscles at the front of your upper arm. This exercise focuses on the biceps brachii, the muscle responsible for the flexion of the elbow and rotation of the forearm (Image: Canva)

Achieving sculpted arms is a common goal for many fitness enthusiasts, but it requires more than just lifting weights randomly. A strategic approach to your workout routine can help you build defined, toned arms while enhancing your overall strength. Whether you are a beginner or an experienced gym-goer, these targeted exercises can help you build and shape your arms effectively:

Bicep curls

Bicep curls are a classic and effective way to target the muscles at the front of your upper arm. This exercise focuses on the biceps brachii, the muscle responsible for the flexion of the elbow and rotation of the forearm.

How to perform:

Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.

Keeping your elbows close to your torso, curl the weights toward your shoulders.

Lower the weights slowly back to the starting position.

Best exercises to sculpt arms: Tricep dips (Image: Canva)

Tricep dips

While many focus solely on the biceps, the triceps make up a significant portion of your upper arm. Tricep dips are a powerful bodyweight exercise that targets the triceps brachii at the back of the arm.

How to perform:

Sit on the edge of a bench or chair, placing your hands on the surface behind you, fingers facing forward.

Walk your feet out and lower your hips off the bench.

Bend your elbows and lower your body toward the floor, keeping your back close to the bench.

Push through your palms to straighten your arms and return to the starting position.

Best exercises to sculpt arms: Push-ups (Image: Canva)

Push-ups

Push-ups are a versatile, full-body exercise that primarily works the pectoral muscles, shoulders, and triceps. For those aiming for sculpted arms, push-ups are an essential component of the workout routine.

How to perform:

Begin in a high plank position, with your hands placed slightly wider than shoulder-width apart and your body in a straight line.

Lower your chest towards the floor by bending your elbows.

Push through your palms to return to the starting position.

Best exercises for sculpted arms: Overhead tricep extension (Image: Canva)

Overhead tricep extension

The overhead tricep extension targets the long head of the triceps and is an excellent isolation exercise to add to your routine.

How to perform:

Stand with your feet shoulder-width apart and hold a dumbbell with both hands, extending your arms above your head.

Keeping your upper arms stationary, bend your elbows to lower the dumbbell behind your head.

Extend your arms back to the starting position.

Best exercises for sculpted arms: Hammer curls (Image: Canva)

Hammer curls

Similar to the bicep curl, the hammer curl targets both the biceps and the brachialis, a muscle that lies underneath the biceps. This exercise also engages the forearms, offering a well-rounded arm workout.

How to perform:

Stand with your feet hip-width apart and hold a dumbbell in each hand, palms facing your torso.

Keeping your elbows close to your sides, curl the weights toward your shoulders.

Lower the weights slowly back to the starting position.

Lateral raises

Lateral raises target the deltoids, the muscles in your shoulders that contribute to the sculpted look of the arms. Although they primarily focus on the shoulders, lateral raises play a key role in achieving well-defined arms.

How to perform:

Stand with your feet hip-width apart and hold a dumbbell in each hand, palms facing inwards.

With a slight bend in your elbows, raise your arms out to the sides until they reach shoulder height.

Lower the weights slowly back to the starting position.