Fitness exercises for the arms
Improving the fitness of the arms requires increasing the functional performance of the arm muscles to various stimuli, such as muscular strength, power, flexibility and endurance. Improving the fitness of the arms will therefore require a varied approach, with an exercise selection which stimulates the arm muscles in a variety of ways to improve performance. We have broken down some of the fitness components, and have listed exercises which will successfully recruit the muscles of the arms.
Exercises for arm strength and power
Improving strength and power is commonly achieved by performing resistance exercises within a low repetition range. A repetition range below six, with a relatively challenging resistance, results in recruitment of the fast firing type II muscle fibres, as well as stimulating the nervous system to recruit the large motor units to complete the lift.
Isolation exercises are usually less optimal, and unsafe, for heavy low repetition weight training. It would be wiser to perform compound exercises if implementing a low repetition range.
Close grip bench press – Targets the triceps effectively. Perform this exercise in the same position as the normal chest bench press, but with a narrower grip, and with the upper arms tucked into the sides of the torso throughout the execution of the exercise. This exercise is suitable to be performed within a low repetition range due to the stress being shared by various joint and muscle groups, although having a spotter would be highly recommended.
Weighted chin ups – The chin up recruits the muscles of the back, notably the lats, as well as the arm flexor muscles. Performing the chin up with a grip which is roughly equal to the width of the shoulders results in great stress to the biceps and the brachialis. The exercise is suited to lower repetition ranges, with greater resistance easily added to the exercise via the use of a dipping/chinning belt. Those who cannot perform body weight chin ups may wish to perform the pull down variation, or perform negative repetitions to build up strength.
Exercise for arm endurance
Endurance of the arm muscles is enhanced by performing arm exercises within a high repetition range, targeting the slower twitch muscle fibres which are more resistant to fatigue. Both isolation and compound exercises would be suitable for endurance based resistance training, with typically less stress to the joints and connective tissue compared to strength exercises.
Free hanging dips – the dip is an extremely effective method of exercising the triceps. The dip can also involve the chest muscles, which we would ideally want to minimise if the goal is to target the triceps. To shift emphasis onto the triceps, and away from the chest, perform the dip with the torso upright and the upper arms tucked into the side of the torso throughout the exercise.
Continue performing the dips until twenty to twenty five repetitions can be performed with your body weight as resistance. Once this target is reached, begin to add resistance via a dipping belt whilst continuing to target for twenty to twenty five repetitions.
Alternating dumbbell curls – an exercise which isolates the arm flexor muscles in a unilateral manner. Resistance is easily changed, and it would be wise to target for a repetition range between twenty and twenty five if muscle endurance is the goal.
Remember, variety is the key, and it would be encouraged to change the repetition range after a period of time to enhance progression and greater overall function.
Stretching the arm muscles
To view stretches which effectively target the arm muscles, see our arm stretches article.
Performing a variety of arm exercises will improve arm function, and thus likely lead to greater flexibility and performance. Implementing the above arm stretches within a routine will ensure the arm muscles receive a good stretch, which may also lead to an enhanced recovery of the arm muscles.