STACK's Guide to Arm Day | STACK

STACKletes Speak: "I Like Hitting The Weights Most When . . . "

December 31, 2012

During training, you're most likely to hit your goals when you're passionate about what you're doing. So what are you most passionate about? We asked you on Facebook and Twitter; and it turns out, STACKletes are really into working their arms.

STACKletes Speak Up

Building your arms doesn't just help you look ripped; it also helps with sports movements like reaching, pulling, pushing and lifting. Upper-body training also improves your flexibility, mobility and range of motion, making it essential even for soccer and track athletes.

Learn more about your favorite muscle session: how to get started, avoid common mistakes and perform some of our favorite arm exercises.

Arm Day for Beginners

For the athlete new to weight lifting, the best place to start is bodyweight exercises. Learn to control your own body weight through these foundational upper-body exercises:

Train your upper body two to three days per week with those bodyweight exercises. Once you've mastered them, progress to more advanced exercises like:


For more information on how to get started check out the Get Stronger: Upper-Body Strength guide.

Common Arm Day Mistakes

By far, the most common arm training mistake athletes make is focusing only on their "mirror" muscles and forgetting their posterior muscles. Pumping out Bicep Curls week after week may help you look good, but it can cause dangerous musclular imbalances. Another mistake athletes make during arm day is getting caught up in the numbers. Don't worry too much about how much you can Bench Press. Instead, focus on the exercises that have the biggest benefits for your sport.


Studies show that supersets produce greater strength gains than traditional sets. A superset is a set of two exercises performed back-to-back with no rest, typically on opposing muscle groups. Supersets allow you to perform more movements in a shorter amount of time, so your workouts are more efficient and an element of conditioning is added to your strength training. Get started by checking out these great supersets:

 A Pro's Arm Day

Running back Thomas Jones' NFL career was been fueled by his incredible conditioning and durability. In this video, Jones shares his secret for making huge arm gains in the video at the top.

Did you find some new exercises for your next arm day? Tell us more about what you'd like to see on on Facebook or Twitter.

Samantha Jones
- Samantha Jones is a graduate of the University of Alabama, where she earned her bachelor's degree in communication and information sciences. Throughout her scholastic career,...
Samantha Jones
- Samantha Jones is a graduate of the University of Alabama, where she earned her bachelor's degree in communication and information sciences. Throughout her scholastic career,...
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