To get arm muscles, work the different muscle groups in the arms by performing curls and a close-grip bench press. To improve strength in your hands and forearms, try using a hand exerciser. For beginners, push-ups are an effective strength-building exercise.
- Perform a bicep or a triceps curl
Complete a few sets of curls with a barbell, dumbbells or a machine. Select a weight you can lift eight to 12 times in a row. For a bicep curl, keep your arms by your sides, and lift the weight up and in towards your upper arms. For a triceps curl, hold a dumbbell with two hands above your head, and lower it behind your head while keeping your elbows close to your head. For each exercise, perform three sets of eight to 12 repetitions.
- Complete a close-grip bench press
Perform a close-grip press with a barbell and a bench. Select a weight you can lift eight to twelve times in a row. Then lie down on the bench, and grip the barbell with your hands about 18 inches apart. While keeping your wrists straight and elbows close to the body, lift the barbell off of the rack, and lower it to the chest. Complete three sets of eight to 12 repetitions.
- Strengthen the forearms
Purchase hand grippers or another hand exerciser to strengthen the muscles in the hands and forearms. Squeeze and hold the grippers. Then release them slowly. Repeat 10 times on each hand, and build up to four sets.