Best Beginner Arms Workouts With Weight Machines

The Machine Lateral Raise is a shoulder exercise done on a machine that provides support and stability. It helps you focus on strengthening your shoulders in a controlled way.

How to do it

1. Sit facing the machine with your arms resting on the pads.
2. Keep your chest up and back straight.
3. Lift your arms out to the side until they are level with the floor.
4. Pause briefly, then lower your arms back to the starting position.

The Machine Shoulder Press is a safe and effective exercise that targets your shoulders using a machine. It helps you build strength while providing stability, making it ideal for beginners to learn the movement.

How to do it

1. Sit upright in the shoulder press machine with your back against the pad.
2. Squeeze your shoulder blades together and keep your heels on the ground.
3. Grip the handles with an overhand grip just outside shoulder-width.
4. Brace your core and push the handles overhead until your arms are fully extended.
5. Lower the handles back to the starting position.

The Smith Machine One-Arm Upright Row is a shoulder exercise that uses one arm at a time for added challenge. It helps build shoulder strength while ensuring you balance strength between both sides.

How to do it

1. Stand upright and grab the bar of the Smith machine with your right arm, just outside your shoulder, resting it on your thighs.
2. Unhook the bar and pull it up towards your chest by bending your right elbow.
3. Keep your back straight and lower the bar back to your thighs after reaching chest height. Repeat on the left side.

The Smith Machine Overhead Shoulder Press is a safe way to work your shoulder muscles. This exercise uses a Smith Machine for better control and stability while pressing the bar overhead.

How to do it

1. Set the Smith Machine bar at shoulder height.
2. Sit under the bar with it at chest level.
3. Position your elbows under the bar and palms facing up, then stand up to lift the bar.
4. Engage your core and press the bar straight up until your arms are fully extended above your head.
5. Lower the bar back to the starting position at chest level.

The Machine Bicep Curl is an exercise that strengthens the biceps using a fixed machine. It provides stability, allowing you to focus on your workout without worrying about balance.

How to do it

1. Sit upright in the bicep curl machine and rest your arms on the pads.
2. Grab the handles with an underhand grip.
3. With your arms parallel to your shoulders, bend your elbows to lift the handles while keeping your upper arms on the pads.
4. Lower the handles back to the starting position after they touch your biceps.

The Machine Preacher Curl is a simple exercise that helps strengthen your biceps. Using the preacher curl machine keeps your elbows stable, allowing you to focus on lifting the weight effectively for better results.

How to do it

1. Sit down in the preacher curl machine and press your chest against the pad.
2. Grab the handles with an underhand grip, extending your arms over the pad.
3. Keep your upper arms against the pad and curl the handles toward your biceps by bending your elbows.
4. Lower the handles back to the starting position once your forearms touch your biceps.

Machine Tricep Dips are a beginner-friendly exercise that focuses on strengthening your triceps using a machine. The machine provides stability, making it easier to concentrate on the movement without worrying about balance. This exercise is ideal for building muscle and preparing for bodyweight dips.

How to do it

1. Sit upright in the tricep dip machine, pressing your lower back and shoulders against the back pad.
2. Grab the handles with your palms facing in and elbows bent at 90 degrees.
3. Keep your elbows close to your body and extend your arms.
4. Slowly return to the starting position by bending your elbows.

The Machine Tricep Extension is an exercise that focuses on strengthening your triceps. Using a machine helps stabilize your movement, ensuring that only your triceps are engaged while keeping your elbows steady against the pad.

How to do it

1. Sit up straight in the machine with your arms resting on the pads.
2. Grab the handles with your palms facing in (neutral grip).
3. Keep your upper arms parallel in front of your shoulders.
4. Extend your elbows to lower the handles, keeping your upper arms on the pad.
5. Before fully extending your elbows, return the handles to the starting position.

The Smith Machine Close-Grip Bench Press is a safe way to strengthen your triceps, chest, and shoulders. This exercise focuses on your triceps, helping to build arm strength and muscle definition, making it great for beginners and experienced lifters alike.

How to do it

1. Lie on a bench and squeeze your shoulder blades together. Keep your heels flat on the floor.
2. Ensure the bench touches your head, shoulders, and butt throughout the exercise.
3. Position the Smith Machine bar over your lower chest and grip it with your hands directly above your shoulders.
4. Brace your core, unhook the bar, and lower it to your chest by bending your elbows.
5. Gently touch your chest with the bar, then exhale and push it back to the starting position.

The Machine Reverse Fly exercise targets your shoulders, focusing on the back of your shoulder. Using a machine makes it easier to control the motion and provides a stable, comfortable position.

How to do it

1. Sit facing the machine with the seat adjusted so you can hold the handles at shoulder height.
2. Push the handles apart until your arms are straight out to the sides.
3. Slowly return to the starting position.

The Assisted Dip is a modified version of the standard dip, designed for beginners. It primarily works the triceps and provides support by using a counterweight, making it easier to maintain balance and focus on the movement.

How to do it

1. Grab the dip bars with your arms straight.
2. Kneel on the assisted dip machine pad and engage your core.
3. Lean slightly forward and keep your shoulders back.
4. Bend your elbows to lower your body until they are at a 90-degree angle.
5. Push back up to the starting position by straightening your elbows.