Are you looking to build strong and toned arms? If so, you’ve come to the right place! This article will guide you through the various machines available at Planet Fitness that target your arm muscles. Whether you’re a beginner or an experienced gym-goer, we’ve got you covered with the best equipment to help you achieve those sculpted arms you’ve always dreamed of. Get ready to discover the perfect machines for your arm workout routine at Planet Fitness!
Machines for Biceps
Hammer Curls
Hammer curls are an excellent exercise for targeting the biceps. This exercise is performed using dumbbells, and it works both the biceps and the forearms. To perform a hammer curl, hold a dumbbell in each hand with your palms facing your body. Keep your elbows close to your sides and slowly curl the dumbbells up towards your shoulders, focusing on contracting your biceps. Lower the weights back down slowly and repeat for the desired number of repetitions.
Preacher Curl
The preacher curl machine is a fantastic option for isolating the biceps and increasing their strength and size. This machine provides stability and support, allowing you to focus solely on the biceps without other muscles coming into play. To perform a preacher curl, sit on the machine with your upper arms resting on the pad and your chest against the support. Grip the handles with an underhand grip and curl your arms up, squeezing your biceps at the top of the movement. Lower the handles back down controlledly and repeat.
Cable Bicep Curl
Using a cable machine for bicep curls adds constant tension to your biceps throughout the exercise, making it highly effective for building strength and muscle. To perform a cable bicep curl, attach a straight bar or a rope handle to the low-pulley cable. Stand tall with your feet shoulder-width apart, keeping your abs engaged and your back straight. Grip the bar or rope with an underhand grip and curl your hands towards your shoulders while keeping your upper arms stationary. Slowly return to the starting position and repeat.
Dumbbell Bicep Curl
Dumbbell bicep curls are a classic exercise that effectively targets the biceps and helps increase arm strength and definition. To perform a dumbbell bicep curl, stand with a dumbbell in each hand, palms facing forward. Keep your elbows close to your sides and curl the dumbbells towards your shoulders, squeezing your biceps at the top of the movement. Lower the weights back down in a controlled manner and repeat for the desired number of repetitions.
Machines for Triceps
Tricep Pushdown
The tricep pushdown machine is a staple in any arm workout routine. It effectively targets the triceps, helping to build strength and definition in the back of the arms. To perform a tricep pushdown, stand facing the cable machine with your feet shoulder-width apart. Grip the straight bar attachment with an overhand grip and keep your upper arms close to your sides. Push the bar down towards the ground by extending your elbows, focusing on contracting your triceps. Slowly return to the starting position and repeat.
Tricep Dip Machine
The tricep dip machine is an excellent option for targeting the triceps while providing support and stability. This machine eliminates the need for additional weights and allows for an effective tricep workout. To perform tricep dips on the machine, adjust the seat height to your preference and place your hands on the handles while keeping your chest lifted. Lower your body down by bending your elbows until your upper arms are parallel to the floor. Push yourself back up to the starting position, fully extending your arms, and repeat.
Overhead Tricep Extension
The overhead tricep extension is a great exercise for targeting the long head of the triceps. It can be performed using a cable machine, dumbbells, or a barbell. To perform an overhead tricep extension with a cable machine, attach a rope or a straight bar to the high-pulley cable. Stand with your feet shoulder-width apart, facing away from the machine. Grip the rope or bar with an overhand grip and extend your arms overhead, keeping your elbows close to your head. Lower the rope or bar behind your head by bending your elbows, feeling a stretch in your triceps. Extend your arms back up to the starting position and repeat.
Cable Rope Tricep Pushdown
The cable rope tricep pushdown is an effective exercise for isolating and sculpting the triceps. To perform this exercise, attach a rope handle to the cable machine and stand facing it. Position your hands with an overhand grip, holding the rope handle at the ends. Keep your elbows close to your sides and push the rope down towards the ground by straightening your arms. Focus on contracting your triceps throughout the movement. Slowly bring the rope back up to the starting position and repeat.
Machines for Forearms
Wrist Curl
Strengthening your forearms is essential for overall arm strength and grip. The wrist curl machine specifically targets the muscles in your forearms and helps increase their endurance and size. To perform a wrist curl, sit on the machine with your forearms resting on the pad and your wrists hanging off the edge. Grip the handles with an underhand grip, palms facing up, and curl your wrists upwards towards your body. Lower your wrists back down and repeat for the desired number of repetitions.
Reverse Grip Bicep Curl
The reverse grip bicep curl, also known as the reverse barbell curl, primarily targets the forearms while engaging the biceps as well. This exercise helps develop forearm strength and improves grip. To perform a reverse grip bicep curl, stand with your feet shoulder-width apart, holding a barbell with an overhand grip, palms facing down. Keep your elbows close to your sides and curl the barbell towards your shoulders while squeezing your forearms. Lower the barbell back down and repeat.
Farmer’s Walk
The farmer’s walk is a simple yet highly effective exercise for targeting the forearms, as well as building overall arm and grip strength. To perform a farmer’s walk, grab a pair of heavy dumbbells or kettlebells and let them hang by your sides. Maintain a tall posture, engage your core, and start walking. Focus on keeping your wrists straight and your grip tight throughout the exercise. Walk for a specific distance or a set amount of time before resting and repeating.
Plate Pinch
Plate pinches are a fantastic exercise for improving grip strength and forearm development. To perform a plate pinch, you will need two weight plates with smooth sides. Hold the plates with your fingers, making sure to pinch them together tightly. Lift the plates off the ground and hold for a specific amount of time or until fatigue. Slowly release the plates back down and repeat for multiple sets. Gradually increase the weight of the plates as your grip strength improves.
Machines for Shoulders
Shoulder Press Machine
The shoulder press machine is an excellent option for targeting the deltoid muscles, which make up the shoulders. This machine provides stability and support, allowing you to focus solely on the shoulders without other muscles coming into play. To perform a shoulder press, adjust the seat height and position yourself with your back against the pad and your feet flat on the floor. Grip the handles with an overhand grip and push the handles upwards, fully extending your arms. Control the weight as you lower the handles back down and repeat.
Seated Dumbbell Press
The seated dumbbell press is a versatile exercise for targeting the shoulders. It can be performed using a bench or an adjustable seat. To perform a seated dumbbell press, sit with good posture and hold a dumbbell in each hand at shoulder height, palms facing forward. Press the dumbbells overhead, extending your arms fully while maintaining stability through your core. Lower the dumbbells back down to shoulder height and repeat for the desired number of repetitions.
Deltoid Fly Machine
The deltoid fly machine is specifically designed to target the deltoid muscles. This machine isolates the shoulder muscles, making it an effective tool for developing shoulder strength and definition. To perform a deltoid fly, sit on the machine with your back against the pad and grasp the handles with an overhand grip. Start with your hands close to your body and slowly lift your arms out to the sides while keeping a slight bend in your elbows. Control the weight as you bring your arms back to the starting position and repeat.
Front Raise Machine
The front raise machine is an excellent choice for targeting the front deltoids and improving shoulder strength and definition. To perform a front raise on the machine, adjust the seat height to your preference and position yourself facing the weighted arms. Grip the handles with an overhand grip, palms facing down, and start with your arms hanging straight down. Slowly raise your arms forward, keeping them parallel to the ground, until they are just above shoulder height. Lower the handles back down and repeat for the desired number of repetitions.
Machines for Upper Arms
Bicep/Tricep Combo Machine
A bicep/tricep combo machine is an efficient way to train both the biceps and triceps without having to switch between multiple machines. This machine typically provides a variety of grip options and adjustable resistance levels. To target the biceps, choose the appropriate grip and perform bicep curls. For the triceps, adjust your grip and perform tricep pushdowns or extensions. With the convenience of a bicep/tricep combo machine, you can efficiently work both muscle groups in a single workout.
Arm Extension Machine
The arm extension machine primarily targets the triceps and helps increase their strength and size. This machine provides support and stability, enabling you to focus solely on the triceps without engaging other muscles. To perform tricep extensions on the machine, adjust the seat height and position yourself with your back against the pad and your feet flat on the floor. Grip the handles with an overhand grip and extend your arms fully, feeling the contraction in your triceps. Control the weight as you lower the handles back down and repeat.
Arm Curl Machine
The arm curl machine is designed to target the biceps and improve their strength and definition. This machine is user-friendly and provides a controlled range of motion, allowing for proper bicep isolation. To perform bicep curls on the machine, adjust the seat height and position yourself with your back against the pad and your feet flat on the floor. Grip the handles with an underhand grip and curl your arms up towards your shoulders, focusing on contracting your biceps. Lower the handles back down controlledly and repeat.
Seated Dip Machine
The seated dip machine is an effective tool for targeting the triceps while providing support and stability. This machine allows you to focus solely on the triceps without engaging other muscle groups. To perform seated dips on the machine, adjust the seat height to your preference and place your hands on the handles while keeping your chest lifted. Lower your body down by bending your elbows until your upper arms are parallel to the floor. Push yourself back up to the starting position, fully extending your arms, and repeat.
Machines for Overall Arm Strength
Pull-Up Machine
The pull-up machine is a versatile piece of equipment that can help develop overall arm strength, particularly in the biceps and upper back. This machine provides assistance for those who may struggle with performing traditional pull-ups, making it suitable for all fitness levels. To use the pull-up machine, adjust the weight or counterbalance according to your needs. Grip the handles with an overhand grip and pull your body upwards until your chin reaches the bar. Lower yourself back down under control and repeat for the desired number of repetitions.
Assisted Dip Machine
The assisted dip machine is an essential tool for building overall arm strength, primarily targeting the triceps and shoulders. This machine offers support for those who may have difficulty performing dips with their body weight alone. To use the assisted dip machine, adjust the weight or counterbalance based on your ability. Place your hands on the handles and lift your body up until your arms are fully extended. Lower your body down by bending your elbows and then push yourself back up to the starting position. Repeat for the desired number of repetitions.
Cable Machine
Cable machines are incredibly versatile and can be used to target various muscle groups, including the arms. By utilizing different attachments and exercises, you can work the biceps, triceps, forearms, and shoulders effectively. Cable exercises offer constant tension throughout the movement, ensuring maximum muscle engagement. Some popular cable exercises for the arms include bicep curls, tricep pushdowns, lateral raises, and reverse cable curls. By incorporating cable exercises into your arm workout, you can enhance overall arm strength and definition.
Smith Machine
The Smith machine is a popular piece of equipment that can be used for a wide range of arm exercises, including bench presses, squats, and various arm movements. The guided motion of the Smith machine provides stability and control, making it suitable for both beginners and advanced individuals. When using the Smith machine for arm exercises, adjust the bar to an appropriate height and choose the desired weight. Perform exercises such as bicep curls, tricep dips, or close-grip bench presses to target specific arm muscles and increase overall arm strength.
Machines for Grip Strength
Grip Strengthener
Grip strengtheners are portable devices designed specifically to target and improve grip strength. They typically consist of two handles with adjustable resistance levels. To use a grip strengthener, hold it in your hand and squeeze the handles together as tightly as possible, focusing on engaging the muscles in your forearm and hand. Hold the squeeze for a few seconds before releasing and repeat for multiple sets. Gradually increase the resistance level as your grip strength improves.
Wrist Roller Machine
The wrist roller machine is an effective tool for developing forearm strength and improving grip. This machine typically consists of a bar or roller with a rope or chain attached to it. To use the wrist roller machine, hold the handles or grips and extend your arms fully in front of you. Roll the bar or roller upwards by flexing your wrists, lifting the weight towards your body. Continue rolling the weight upwards until it reaches the top of the rope or chain. Reverse the motion and roll the weight back down to the starting position. Repeat for the desired number of reps.
Plate Loaded Gripper
Plate loaded grippers are adjustable gripper devices that allow you to increase resistance as your grip strength improves. They consist of two metal handles that you squeeze together against the plates. To use a plate-loaded gripper, hold it in your hand with the desired amount of weight loaded onto the handles. Squeeze the handles together as tightly as possible, focusing on engaging the muscles in your forearm and hand. Hold the squeeze for a few seconds before releasing and repeat for multiple sets.
Captains of Crush
Captains of Crush grippers are high-quality hand grippers known for their durability and effectiveness in building grip strength. These grippers come in various resistance levels, allowing you to progress as your grip strength improves. To use Captains of Crush grippers, choose the appropriate resistance level for your current strength. Grip the handles and squeeze them together tightly, focusing on engaging the muscles in your forearm and hand. Hold the squeeze for a few seconds before releasing and repeat for multiple sets.
Machines for Arm Definition
Tricep Extension Machine
The tricep extension machine is an excellent choice for targeting the triceps and improving their size and definition. This machine isolates the triceps, allowing for a controlled range of motion and maximal muscle activation. To perform tricep extensions on the machine, adjust the seat height and position yourself with your back against the pad and your feet flat on the floor. Grip the handles with an overhand grip and extend your arms fully, feeling the contraction in your triceps. Control the weight as you lower the handles back down and repeat.
Hammer Strength Machine
Hammer Strength machines are well-known for their quality and effectiveness in strength training. These machines offer a variety of exercises that target specific muscle groups, including the arms. There are different Hammer Strength machines available for biceps, triceps, and overall arm training. Each machine provides a guided range of motion and allows for progressive overload as you increase the weight. Incorporating Hammer Strength machines into your arm workouts can help improve arm definition and strength.
Close-Grip Bench Press
The close-grip bench press is a compound exercise that primarily targets the triceps while also engaging the chest and shoulders. This exercise helps develop tricep strength and definition. To perform a close-grip bench press, lie on a flat bench and grip the bar with your hands placed closer together than a regular bench press. Lower the bar to your chest while keeping your elbows close to your sides, engaging your triceps. Push the bar back up to the starting position and repeat for the desired number of repetitions.
EZ-Bar Curl
The EZ-bar curl is a variation of the traditional bicep curl that effectively targets the biceps and helps improve arm definition. The EZ-bar, with its unique shape, reduces stress on the wrists and allows for a more comfortable grip. To perform an EZ-bar curl, stand with your feet shoulder-width apart, holding the bar with an underhand grip, palms facing up. Keep your elbows close to your sides and curl the bar towards your shoulders, focusing on contracting your biceps. Lower the bar back down in a controlled manner and repeat for the desired number of repetitions.
Machines for Arm Endurance
Battle Ropes
Battle ropes are a highly effective tool for improving arm endurance and overall fitness. This exercise involves gripping the ropes and performing various movements, such as waves, slams, or lateral movements. Battle ropes engage the muscles in your arms, shoulders, and core, providing a full-body workout. To use battle ropes, anchor them securely to a sturdy object and stand facing the ropes. Grip the ropes with an overhand grip and perform a series of controlled movements, focusing on maintaining a consistent pace. Perform battle rope exercises for a specific duration or number of repetitions.
Seated Row Machine
While primarily targeting the upper back muscles, the seated row machine also engages the biceps and forearms, making it an excellent choice for building arm endurance. To perform a seated row, sit on the machine with your feet flat on the footrests and grasp the handles with an overhand grip, palms facing each other. Sit tall, engage your core, and pull the handles towards your body, squeezing your shoulder blades together. Slowly release the handles back to the starting position and repeat for the desired number of repetitions.
Lat Pulldown Machine
The lat pulldown machine primarily targets the latissimus dorsi muscles in the back but also engages the biceps and forearms, improving arm endurance. To perform a lat pulldown, sit on the machine with your feet flat on the floor and grip the bar with an overhand grip, slightly wider than shoulder-width apart. Brace your core, lean back slightly, and pull the bar down towards your chest, focusing on squeezing your shoulder blades together. Control the weight as you raise the bar back up to the starting position and repeat.
Spin Bikes
While not a traditional machine, spin bikes can be incredibly beneficial for improving arm endurance. Spin classes typically include intervals of upper body exercises, such as push-ups, tricep dips, or bicep curls, performed while cycling. These exercises challenge the muscles in the arms, increasing endurance and overall cardiovascular fitness. By incorporating spin bikes into your workout routine, you can enhance arm endurance while enjoying an intense cardiovascular workout.
Machines for Flexibility
TheraBand FlexBar
The TheraBand FlexBar is a versatile piece of equipment that can help improve arm flexibility and strength. It is commonly used for rehabilitation and physical therapy exercises. The FlexBar can be gripped with both hands and twisted in various directions to target different muscles and increase flexibility. By performing exercises with the FlexBar, such as wrist twists or forearm twists, you can enhance joint mobility and flexibility in the arms.
Resistive Bands
Resistive bands are an excellent tool for improving arm flexibility, mobility, and strength. These bands come in a variety of resistance levels, allowing for gradual progression. To use resistive bands for arm flexibility, anchor one end of the band securely and hold the other end with your hand. Perform exercises such as wrist curls, bicep curls, or tricep extensions against the resistance of the band. By incorporating resistive bands into your arm workout routine, you can enhance flexibility and overall arm mobility.
Stretching Cage
A stretching cage, also known as a stretching station, is a piece of equipment specifically designed for stretching various muscle groups, including the arms. These cages typically consist of multiple bars or straps at different heights, allowing for a wide range of stretching exercises. To perform arm stretches using a stretching cage, place your arm on one of the bars or straps and gently lean into the stretch, feeling a gentle pull in the muscles. Hold each stretch for 15-30 seconds and repeat on the other arm.
Foam Rollers
While not a traditional machine, foam rollers can be utilized to enhance arm flexibility. Foam rolling is a form of self-myofascial release, which helps release tension and tightness in the muscles. By rolling the foam roller along the arms, targeting the biceps, triceps, and forearms, you can improve muscle flexibility and reduce muscle imbalances. Incorporating foam rolling into your arm workout or stretching routine can promote improved arm mobility and flexibility.
In conclusion, Planet Fitness offers a wide variety of machines that can effectively target and strengthen the arms. Whether you’re looking to build bicep and tricep strength, improve forearm and grip strength, define your arms, enhance endurance, or increase flexibility, there is a machine available to suit your needs. By incorporating these machines into your arm workout routine in a safe and controlled manner, you can achieve the strong, toned, and well-defined arms you desire. Remember to start with lighter weights and gradually increase resistance as your strength and skill progress. Always listen to your body and consult a fitness professional if you have any concerns or questions. Happy arm training!