If you’re serious about crafting enviable arm muscle, you better get inventive and resourceful.
We have you covered with five of the bestfloor workoutsfor men to build bigger arms.
Get ready for five killer workouts designed topump up your arms.
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This exercise engages the core, amplifies abdominal strength, and improves wrist stability.
Incorporating it into your routine can enhance overall muscle definition and contribute to a lean physique.
Assume a traditional pushup position while gripping dumbbells closer than shoulder-width apart.
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Maintain a straight line from head to heels and control your movements throughout.
Perform three rounds of eight to 15 reps with 90 seconds of rest between rounds.
Side note: Ensure you use dumbbells with flat surfaces and avoid rounded ones when performing this exercise.
Adopting the tall kneeling position adds an extra dimension by engaging the core for stabilization.
Tall-kneeling dumbbell hammer curlspromote arm muscle growth and strengthen the abdominal muscles as you maintain proper alignment.
Start by kneeling on a mat with your knees hip-width apart.
Hold a dumbbell in each hand with your palms facing inward.
Engage your core for stability.
Keep your elbows close to your sides and your shoulders relaxed.
Curl the dumbbells toward your shoulders, exhaling as you lift, then pause briefly at the top.
Lower the dumbbells back down controlled, inhaling as you lower.
Complete three rounds of 12 to 15 reps with 90 seconds of rest between sets.
Picture it: As you lower the weights, your arms stretch, engaging those muscles deeply.
Lie flat on the floor with your feet on the ground.
Hold dumbbells with your palms facing upward, arms extended straight above your chest.
Keep your elbows slightly bent.
Perform three sets of eight to 15 reps with 60 seconds of rest between sets.
Pike Press
The pike press is an excellent compound bodyweight exercise to develop lean upper-body muscle mass.
It’s hands-down the best option for improving pressing strength from the floor.
This exercise will target your shoulders, triceps, and abs while strengthening your t-spine mobility.
Lift your hips slightly higher while keeping your arms and legs straight.
Shift your weight onto your shoulders, lowering your head toward the ground.
Press back, engaging your abs the whole time.
Renegade Rows
Renegade rows are on the A-lister level of floor exercises for boosting your biceps and shoulders.
It’s not just a core workoutyour arms feel the burn, too.
You build strength and sculpt the coveted biceps and shoulders with each rep.
It’s like hitting two birds with one stone for a killer upper body.
Start in a plank position with your hands under your shoulders, gripping dumbbells.
Alternate sides, maintaining stability and squeezing your core.
see to it to use non-rounded dumbbells for a stable surface.
Perform three sets of eight to 12 reps per side with 60 seconds of rest between sets.
Close-Grip Floor Press
Close grip floor press variations are excellent for targeting your triceps and anterior shoulders.
Get ready to feel the burn in those triceps!
Lower the dumbbells to your chest, pause briefly, then press them back up.
You should feel the increased engagement of the triceps.
Complete three sets of 12 to 20 reps each with 90 seconds of rest between sets.
Half-kneeling dumbbell curls keep things on the floor, targeting your biceps for that sleeve-filling pump you crave.
This seated move is a premier shoulder exercise that relies on your core for stability.
Lower the dumbbells under control to the starting position.
Perform three sets of eight to 15 reps with 90 seconds of rest between sets.
Half-Kneeling Dumbbell Curls
Begin by kneeling on one knee while keeping the opposite foot flat on the ground.
Hold a dumbbell in each hand with your arms fully extended and your palms facing forward.
Engage your core, and curl the dumbbells toward your shoulders, squeezing your biceps at the top.
Lower the dumbbells with control to the start position.
Alternate your knees for each set and adjust weights as necessary.
Complete three to four sets of 10 to 15 reps with 60 seconds of rest between sets.
Plank with Shoulder Taps
Here’s a variation to amp up your routine and focus on building bigger arms.
Planks with shoulder taps not only engage your core but also target the triceps and shoulders.
Lift one hand, tap the opposite shoulder, and return to the starting position.
Repeat with the other hand, alternating taps.
Engage your core, maintain stability, and perform controlled movements for the desired reps.
But don’t be fooledincreasing arm size doesn’t mean sacrificing strength.
This routine’s design enhances muscle size and strength, ensuring you get the best of both worlds.
Kettlebell Offset Pushups
Kettlebell off-set pushups are a game-changer for bulking up your arms.
Switch the kettlebell to the other hand, and repeat.
Focus on maintaining stability and engaging your core throughout the exercise.
Complete three sets of six to 12 reps per side with 90 seconds of rest between sets.
Alternate between arms, focusing on stability and core activation throughout the exercise.
Perform three rounds of 30 seconds of effort with 60 seconds of rest between sets.
With your fingers forward, place your hands on the ground.
Extend your legs, bend your knee slightly, and put your heels on the ground.
Lower your body by bending your elbows until your upper arms parallel the ground.
Push through your palms to extend your arms fully, squeezing your triceps at the top.
Maintain an upright position, avoid shrugging shoulders, and focus on controlled reps.
Modify by bending your knees more if needed.
Complete three to four sets of 12 to 15 reps.
If you intend to use tempos or pauses, decrease the reps to eight to 12.
Take 60 seconds of rest between sets.
This session is all about isolated lifts that sculpt your triceps and biceps to perfection.
We’ll push your limits with plank up-downs, ensuring every muscle in your arms gets a serious workout.
This challenging exercise intensifies your strength training and offers a shoulder-friendly option.
Execute bodyweight tricep extensions by placing your hands shoulder-width apart, fingers forward in front of you.
Push through your palms to fully extend your arms.
Maintain a straight body and engage your core.
Perform controlled movements for the desired reps.
This advanced exercise efficiently targets and sculpts the triceps, requiring no extra equipment.
Aim to perform two to three sets of eight to 15 reps with 60 seconds of rest between sets.
Seated Supinated Bicep Curls
Seated supinated bicep curls may seem straightforward, but they pack quite a punch.
Sit on the floor with your torso tall and your legs straight out in front.
Hold a pair of dumbbells with your palms facing up.
Slowly lower the dumbbells back to the start position.
Complete three sets of 15 to 20 reps with 60 seconds of rest between sets.
Plank Up-downs
Plank up-downs are a versatile floor exercise that effectively targets your arms for muscle growth.
It’s a challenging yet rewarding exercise for building bigger arms and improving upper body strength.
With your hands beneath your shoulders, start plank up-downs in a high plank.
Keep your abs engaged for stability and execute methodically.
Perform two to three sets of six to 12 reps with 90 seconds of rest between sets.
