10 Arm Exercise Machine At The Gym For Sculpted Arms

1. Dumbbell Bicep Curl: Build Strong and Defined Biceps

The dumbbell bicep curl is a classic arm exercise that targets your biceps and helps build strength and definition in your arms. To perform this exercise, stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. Slowly lift the dumbbells towards your shoulders, keeping your elbows close to your sides. Squeeze your biceps at the top of the movement, then lower the dumbbells back down to the starting position. Repeat for the desired number of reps.

2. Cable Tricep Pushdown: Tone and Sculpt Your Triceps

The cable tricep pushdown is an effective arm exercise that targets the triceps, helping you tone and sculpt the back of your arms. Begin by attaching a straight bar or rope to the high pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart and your hands shoulder-width apart on the bar or rope. Keeping your upper arms stationary, push the bar or rope down until your arms are fully extended. Pause for a moment, then slowly return to the starting position. Repeat for the desired number of reps.

3. Hammer Curl: Strengthen Your Forearms and Biceps

The hammer curl is a great exercise for strengthening both your forearms and biceps. Hold a pair of dumbbells at your sides with your palms facing your body. Keeping your upper arms stationary, curl the dumbbells upward, squeezing your biceps at the top of the movement. Slowly lower the dumbbells back down to the starting position and repeat for the desired number of reps.

4. Tricep Dips: Sculpt Your Upper Arms

Tricep dips are a challenging yet effective arm exercise that targets the triceps and helps sculpt your upper arms. To perform this exercise, sit on a bench or chair with your hands gripping the edge, fingers facing forward. Extend your legs out in front of you and slowly lower your body by bending your elbows. Lower yourself until your upper arms are parallel to the floor, then push yourself back up to the starting position. Repeat for the desired number of reps.

5. Preacher Curl: Focus on Your Biceps

The preacher curl is a fantastic arm exercise that isolates and targets your biceps. Sit on the preacher curl bench with your upper arms resting on the pad and your chest against the support. Grip the barbell with your palms facing up and your hands shoulder-width apart. Slowly curl the barbell up towards your shoulders, squeezing your biceps at the top of the movement. Lower the barbell back down to the starting position and repeat for the desired number of reps.

6. Skull Crushers: Tone Your Triceps

Skull crushers are a powerful arm exercise that primarily targets your triceps, helping you tone and strengthen the back of your arms. Lie flat on a bench with a barbell or dumbbells in your hands, palms facing up. Extend your arms above your chest and slowly lower the weight towards your forehead, keeping your elbows stationary. Pause for a moment, then push the weight back up to the starting position. Repeat for the desired number of reps.

7. Cable Bicep Curl: Sculpt Your Biceps

The cable bicep curl is an effective arm exercise that targets your biceps and helps sculpt your arms. Begin by attaching a straight bar or rope to the low pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart and your hands shoulder-width apart on the bar or rope. Keeping your upper arms stationary, curl the bar or rope upwards, squeezing your biceps at the top of the movement. Slowly lower the weight back down to the starting position and repeat for the desired number of reps.

8. Tricep Rope Pushdown: Define Your Triceps

The tricep rope pushdown is a great arm exercise that targets your triceps and helps define the back of your arms. Attach a rope to the high pulley of a cable machine and stand facing the machine with your feet shoulder-width apart. Grasp the rope with an overhand grip, palms facing down. Keeping your upper arms stationary, push the rope down until your arms are fully extended. Pause for a moment, then slowly return to the starting position. Repeat for the desired number of reps.

9. Reverse Grip Barbell Curl: Focus on Your Forearms

The reverse grip barbell curl is a fantastic arm exercise that targets your forearms and biceps. Hold a barbell with an underhand grip, hands shoulder-width apart. Keeping your upper arms stationary, curl the barbell up towards your shoulders, squeezing your biceps and forearms at the top of the movement. Lower the barbell back down to the starting position and repeat for the desired number of reps.

10. Close Grip Bench Press: Strengthen Your Triceps

The close grip bench press is an effective arm exercise that primarily targets your triceps, helping you build strength and size in the back of your arms. Lie flat on a bench with your feet flat on the floor. Grip the barbell with your hands shoulder-width apart, palms facing up. Lower the barbell down to your chest, keeping your elbows close to your body. Push the barbell back up to the starting position and repeat for the desired number of reps.