Fitness Experts Share 3 Best Moves for Stronger Arms

Building stronger arms doesn't have to mean risking joint pain or wasting time on ineffective exercises. Men's Health fitness director Ebenezer Samuel and strength coach Dr. Pat Davidson just shared their top three triceps moves that actually work.

The triceps make up two-thirds of your upper arm, so targeting them effectively matters for both strength and aesthetics. These muscles power every pushing motion you make, from lifting groceries to pressing open heavy doors.

The experts' first pick is the JM press using a barbell or Smith machine. This movement creates constant tension in the triceps and lets you lift heavier weights than most other arm exercises. Unlike the popular skull crusher, the JM press goes easier on your elbows while still building serious muscle.

Next up is the classic cable triceps pushdown with a V-bar attachment. Samuel loves how simple it is to adjust based on how your joints feel that day. Davidson notes the V-bar provides the most stability, letting you handle more weight safely.

The third exercise is an overhead cable movement, which puts your triceps in the deepest stretch position. This angle targets the medial head, the largest of the three triceps muscles. You can use a dumbbell instead, but cables work better if you have longer arms.

One popular move didn't make the cut: dumbbell triceps kickbacks. Davidson explains these lack tension where you need it most. The position prevents you from working with enough force to see real gains.

Why This Inspires

This practical advice reminds us that fitness progress doesn't require fancy equipment or trendy workouts. Sometimes the best path forward means choosing smarter movements over harder ones. By prioritizing joint health alongside muscle growth, these experts show how sustainable strength training can become a lifelong practice rather than a short-term sprint.

The approach also challenges the "no pain, no gain" mentality that pushes so many people toward injury. When experts emphasize elbow-friendly exercises that still deliver results, they're making strength training accessible to more people for more years.

Smart training beats hard training every time, and your future self will thank you for the difference.