The 10 Best Arm Bar Exercises in 2023 for better results

The importance of arm bar exercises can not be overstated. They are a vital part of any workout routine and should be included in your program if you want to see results.

Here are the 10 best arm bar exercises for 2023:

1. Seated Arm Bar Exercise.

This is a great exercise to strengthen your triceps and shoulders. Sit with your back straight and lean forward slightly. Reach your left arm across your body and grab your right hand with your left hand. Extend your right arm overhead and slowly lower it toward the floor. Hold for two seconds and then return to the starting position. Repeat 10 times before switching to the other arm.

2. Standing Arm Bar Exercise.

This exercise works your triceps, shoulders, and core muscles. Stand with your feet hip-width apart and hold a weight in each hand. Bend your elbows and curl the weights up to shoulder height. Then, slowly lower them back to the starting position. Keep your back straight and avoid bending forward at the waist. Perform 12-15 repetitions.

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3. Hammer Curl with Arms Bar Exercise.

This is an effective exercise for targeting your biceps and triceps muscles. Hold a weight in each hand with your palms facing forward. Curl the weights up toward your shoulders, pause, and then slowly lower them back to the starting position. When you reach the bottom of the curl, continue curling the weights until they touch your shoulder, pause, and then slowly lower them back to the starting position. Perform 12-15 repetitions.

4. Triceps Extension with Arm Bar Exercise.

This exercise is great for toning and strengthening your triceps muscles. Sit with a weight in each hand, extend your arms straight overhead, and press the weights together so that they touch (your hands will form an “arm bar”). Keeping both arms extended, lift the weights overhead until they are above your head, pause, and then slowly lower them back to the starting position. Perform 12-15 repetitions.

5. Swiss Ball Reverse Flyes with Arms Bar Exercise.

This is a great exercise for working your posterior deltoids and core muscles. Position yourself on top of a Swiss ball so that only your upper back and head are resting on it; extend your arms straight out in front of you so that they are parallel to the floor (your hands will form an “arm bar”).

Keeping both arms extended, use your posterior deltoids muscles to lift both arms out to the sides until they are in line with your shoulders, pause, and then slowly lower them back to the starting position. Perform 12-15 repetitions.

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The 10 Best Inner chest Workouts in 2023 for better results.

6. Incline Arm Bar Press Exercise.

This exercise is fantastic for targeting your chest muscles as well as your triceps and shoulders. Set up a bench at a 45-degree incline and lie back on it with a weight in each hand.

Extend your arms straight above you so that they are parallel to the floor (your hands will form an “arm bar”). Keeping both arms extended, slowly lower the weights toward your chest, pause, and then press them back up to the starting position. Perform 12-15 repetitions.

7. Bent Over Arm Bar Rows Exercise.

This exercise is great for strengthening your back muscles as well as your biceps and forearms. Stand with a weight in each hand, bend forward at the waist, and extend your arms straight down towards the floor (your hands will form an “arm bar”).

Keeping both arms extended, use your back muscles to pull the weights up towards your sides, pause, and then slowly lower them back to the starting position. Perform 12-15 repetitions.

8. Plank with Arms Bar Exercise.

This is a great exercise for improving overall core stability and strength. Get into a plank position on the floor with a weight in each hand (your hands will form an “arm bar”).

Keeping both arms extended, slowly lift one arm up towards the ceiling, pause, and then lower it back to the starting position. Repeat on the other side. Perform 12-15 repetitions on each side.

9. Seated Row with Arm Bar Exercise.

This exercise is a great way to work your back muscles as well as your biceps and forearms. Sit with a weight in each hand, extend your arms straight out in front of you so that they are parallel to the floor (your hands will form an “arm bar”), and lean back slightly.

Use your back muscles to pull the weights up towards your sides, pause, and then slowly lower them back to the starting position. Perform 12-15 repetitions.

10. Standing Calf Raise with Arm Bar Exercise.

This is a great exercise for strengthening your calf muscles. Hold a weight in each hand and stand with your feet hip-width apart. Rise up onto your toes and lift your heels off the floor so that you are standing on your toes (keep your heels raised).

Hold this position for 1-2 seconds and then slowly lower your heels back to the starting position. Perform 12-15 repetitions.

Bonus Tip!!

Remember to always keep proper form throughout these exercises and only use weights that are appropriate for your fitness level. As you become stronger, gradually increase the weight to continue challenging your muscles. Happy lifting!

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