(They Aren’t What You Think — Tucson Strength Training Truth)
If you ask most people in Tucson, Oro Valley, or the Catalina Foothills how to get better arms, they’ll say some version of:
Curls.
More curls.
Different curls.
Here’s the uncomfortable truth we see every day at Block Fitness:
Great-looking arms aren’t built by arm exercises.
They’re built by using your arms for real work.
Not flashy.
Not isolated.
Not Instagram-famous.
Just effective.
This will be short. A little unconventional. And very honest.
Don’t believe me? Think of the best looking arms you see in sports.
The first one that comes to mind for me… Gymnasts. This makes sense the moment you think about it. All those routines on rings and bars require a tremendous amount of arm strength.
But then explain why Sprinters also have incredible arms?
Why Arm Aesthetics Are Mostly a Byproduct
Arms look better when:
- shoulders are stable
- elbows tolerate load
- grip strength improves
- posture cleans up
- total muscle tension increases
Most isolation work misses that.
At Block, training adults of all ages, we’ve found arms change fastest when they’re forced to transfer force, not just flex.
Here are the five exercises that consistently outperform curls for arm development.
1) Loaded Carries (Farmer, Suitcase, Front Rack)
Carries don’t look like arm exercises.
That’s why they work.
Your forearms, biceps, triceps, and shoulders all have to co-contract to stabilize load while you move. That’s real tension.
What we see:
- thicker forearms
- more defined upper arms
- better shoulder position
- elbows that stop barking
Unsexy. Relentless. Effective.
2) Hanging (Dead Hangs + Active Hangs)
If your grip improves, your arms change.
Hanging:
- loads the forearms hard
- challenges the biceps in a lengthened position
- forces shoulder stability
- decompresses joints for many people
We use hangs constantly with adults who “can’t grow arms” — and they’re shocked at what happens.
Strong hands make strong arms.
3) Push-Ups (Done Like You Mean It)
Push-ups get dismissed because they’re familiar.
But done with:
- full range of motion
- controlled tempo
- scapular control
- progressive loading (bands, weight, tempo)
…they hammer the triceps, anterior shoulders, and upper chest in a way most machines don’t.
At Block, push-ups are an arm builder — not a warm-up.
4) Rows (Especially Chest-Supported)
Rows are quiet arm killers.
Every clean rep asks your biceps to work while your shoulders stay organized. Chest-supported rows remove momentum and force the arms to actually do the job.
What we notice:
- biceps look fuller without “arm day”
- elbows feel better
- posture improves (which instantly makes arms look better)
This is arm training disguised as back work.
5) Slow Eccentric Triceps Extensions (Yes, Just One Isolation Move)
Here’s the twist.
We do use isolation — but sparingly and intentionally.
Slow eccentrics (4–6 seconds down):
- load the triceps where they actually grow
- are joint-friendly
- build tendon tolerance
One smart isolation exercise beats five junk sets.
That’s how arms change without elbow pain.
Quick Take (Save This)
If you want better arms:
- carry heavy things
- hang from bars
- push your body through space
- row with control
- isolate only when it earns its place
Arms don’t want attention.
They want responsibility.
Why This Works So Well at Block Fitness (Tucson / Oro Valley / Catalina Foothills)
Our semi-private strength training model isn’t built around body parts.
It’s built around:
- tension
- movement quality
- progressive overload
- joints that last
That’s why arms improve as a side effect — even for adults who thought that ship had sailed.
No “arm day.”
No fluff.
No beat-up elbows.
Just intelligent work.
You Belong Here.
The Close
If your arm training feels exhausting but looks the same year after year, it’s not effort you’re missing.
It’s intention.
Train your arms like they matter — by giving them real jobs to do.
Move Better. Feel Better. Live Stronger.
If you want help building strength (and arms) that actually carry over to life, book an assessment at Block Fitness in Tucson, Catalina Foothills, or Oro Valley. We’ll show you exactly where arm growth has been hiding in your program.