Stepping into the gym, whether it’s your first time or your hundredth, can feel overwhelming. But here’s the truth: you don’t need to know everything on day one.
What matters most is that you showed up and you’re ready to put in the work. And when it comes to training, one of the most exciting muscle groups to build is your arms.
Strong, defined arms don’t just look great ... they give you confidence, help with everyday tasks, and make you feel capable in and out of the gym. And guess what? You don’t need to be a pro to start seeing results.
When it comes to your arms, here are the muscles you’re training
Biceps – The “flex” muscle and the muscle on the front of your arm.
Triceps – The extension muscle and the muscle on the back of your arm (this one makes up the majority of your arm size, so don’t skip it).
Deltoids – Your shoulder muscles that round out your upper body and make your arms look more defined.
A lot of people think of arms as just biceps and triceps ... but your shoulders also plays a big role in how your arms look.
Think of these as the big three when it comes to arm training.
Top 5 Exercises for better looking Arms
These are your building blocks. Keep it simple, nail the basics, and you’ll be surprised how quickly progress comes.
1. Overhead Press
Focus: Shoulders + triceps
When you’re performing these … Think “push the ceiling away.” Control the weight on the way up AND down. You can do these seated or standing, with both arms using a weight in each hand, or one arm at a time. Some gyms even have a machine made for this motion that you can use also.
2. Lateral Raises
Focus: Shoulders
Don’t swing—let your shoulders do the work. You’ll have the weight at your side and raise them until you reach shoulder height.
You want to keep a slight bend in your elbows. You can do these with dumbbells or a cable. Some gyms will also have a machine you can perform them on also.
3. Bicep Curls
Focus: Biceps
Keep your elbows locked in place by your side. Your biceps should be the only thing moving. This movement has a lot of different variations on ways you can hold the weight and where you can feel it in your bicep.
These can be performed seated or standing. You can use dumbbells, EZ bars/straight bars, barbells, cables, or plates and kettlebells.
4. Tricep Extensions
Focus: Triceps
Keep your elbows tight to your side and don’t let them flare out. Imagine you’re “hinging” just at the elbow joint.
These can be done seated or standing, with both arms at the same time sharing one dumbbell or cable, or using two weights if doing the overhead variation.
5. Dips
Focus: Triceps (with chest + shoulders as backup)
Start with bench dips if you’re brand new, then work your way up to dip bars. When starting on a bench, the closer your feet are to you the easier the movement will be.
If you’re wanting to progress up to dip bars, you can also use a band for assistance.
The Game Plan for Beginners
Warm up: 1–2 lighter sets to get the blood flowing.
Main sets: 3–4 sets of 8–12 reps for each exercise.
Challenge yourself: The last 2 reps should feel tough, but doable with good form.
Track your progress: Add a rep, add a set, or increase the weight over time. That’s how you grow.
Dial in nutrition: You can’t out-train poor fueling. Protein and balanced meals matter.
We all start somewhere…no one walks into the gym on day one knowing it all. Every single strong, fit person you see started exactly where you are right now: nervous, unsure, but willing to try.
Don’t worry about being perfect ... just be consistent. If you keep showing up, keep pushing through those last couple of tough reps, and keep focusing on your form, you will see progress.
Remember: it’s not about being the strongest person in the gym today. It’s about being stronger than you were yesterday.
So grab those weights, trust the process, and let’s build arms you’ll be proud of.
And if you have anymore questions about workout plans, diet, supplements or anything health & wellness related ... just drop into see us at your local S2 & we'll be happy to help!
This blog was put together by Sage Schuman. She's a N.A.S.M. Certified Sports Nutrition Specialist & Personal Trainer.