The Best Exercise Machines for Arms

Setting Up Your Routine

When you’re starting out, try two to three sets of 10 to 15 repetitions for each move. You can do one set of one exercise, rest for 30 to 60 seconds, and then do the next set. Then move to the next exercise. Or you can do a circuit, in which you do one set of each of your exercises, then repeat another set of each exercise.

A circuit can be a great gym-machine workout routine for weight loss because you move from exercise to exercise with no rest in between. This keeps your heart rate slightly elevated throughout the workout.

When it comes to burning fat, don’t forget cardio. The elliptical machine is one of the best for toning your arms if you use the handles to push and pull along with the movement of your feet.

Using the Triceps Extension Machine

A study from the American Council on Exercise (ACE) says overhead extensions are among the most effective for eliciting muscle activity in the triceps muscles on the backs of the upper arms. While the study used free weights, a similar movement can be done on a triceps extension machine, as explained by ACE. It’s an easy exercise that can be added to any gym-machine workout routine for beginners.

How to Use It

1. Adjust the seat height and the weight.
2. Sit in the machine, lay your arms on the pad, and take hold of the handles.
3. Keep your back straight and your core muscles contracted.
4. Press the handles away from you as you straighten your arms.
5. Slowly return to the starting position.

Using the Triceps Dips Machine

Dips were another highly rated exercise in the ACE study. There are many ways to do dips: with your own body weight, with an assisted dip machine, or with a seated dip machine. A seated machine is the best for beginners because it offers the most support and stabilization.

How to Use It

1. Adjust the seat height and weight.
2. Straddle the seat facing outward, and grasp the handles.
3. Sit down on the seat, pushing the handles down with you. This is your starting position.
4. Keep your spine straight and your abs contracted.
5. Slowly allow the resistance of the handles to raise your arms, bending at the elbow and pointing your elbows straight behind you.
6. When you get to the top of your range of motion, press the handles back down to the starting position.

Trying a Seated Biceps Curl

Biceps machine exercises are more straightforward than triceps exercises.

With triceps exercises, you may extend your arms forward, push down, or press out. With biceps exercises, you are typically just flexing at the elbow, raising a weight toward your upper arm. The seated biceps curl, as explained by ACE, is probably your best option.

How to Use It

1. Adjust the seat height and weight.
2. Sit in the machine, extend your arms on the pads, and grasp the handles.
3. Keep your spine straight and your abs contracted.
4. Curl the bar upward toward your face, squeezing your biceps muscles at the top.
5. Slowly lower the bar back down.